The feeling of my two and a half horses

Try to set it at the starting point. Come on, just finish the race. Personally, I suggest you go early to avoid congestion affecting pb. The final closing time after the game is calculated by shooting time.

Check the route in advance, set the alarm clock, get up, have breakfast and go out.

equipment

Make preparations in advance, check the weather and decide to wear long short sleeves. Running clothes are generally not required, just wear them comfortably. No matter clothes or shoes, try to wear what you are familiar with to avoid the uncertainty of new equipment. Especially shoes, many partners report that wearing new shoes will rub their feet. Haha, let's run in the shoes first.

The number paper is generally required to be hung on the chest, which can be slightly higher to avoid interfering with the swing arm.

Leg pads, or compression pants, help blood circulation. Some runners suggested wearing the same varicose socks as girls, and even suggested wearing them at night after the game.

Music and other preparations before running.

Mobile phones, headphones, watches and heart rate belts ensure sufficient power.

The music is pre-selected. My two and a half horses use the audio of running for twelve weeks. If you look for audio for a long time, you can listen to it in advance. If you start listening a few weeks ago, the pace of walking and running will affect the speed, while the long one will make you run easily. When you are tired later, pay full attention to the music and let the music drive your body to rise and fall.

Do a good job of sun protection in summer. Low-power sunscreen, such as 15, is light, high-power, pasty and easy to block pores.

Empty top hat and sunglasses should be uv-proof and light.

What's for breakfast in marathon?

Teacher Wu Dong eats 7 pieces of bread and coffee, which is a legal stimulant.

Get it done 2 hours before running, and eat the contents and brands every day to avoid physical discomfort. A bottle of water, drink slowly before the game.

Try to drink as little water as possible, and it will be uncomfortable to run in your stomach.

Avoid foods rich in fiber in fruits and vegetables, because they are not easy to digest and will be uncomfortable to run.

Egg milk is rich in protein, and the complicated digestion process will make running uncomfortable.

Energy bars and energy glue can be purchased on WeChat to accompany you to the store. Generally, half a horse is not needed, and bananas may be given behind the supply station.

Eating two days in advance can increase carbohydrate intake.

Haha, 7 pieces of bread are the amount of teacher Wu Dong. My own evaluation, I suggest a little more daily, according to the way of physical habits.

I know that there are predecessors who have fixed the quantity and content at one time, steamed bread and pickles. Very reliable. Once I ate something else and went to the bathroom halfway, which was very painful.

Warm up before running

After entering the stadium in advance, warm up according to the arrangement of the stadium. If you have a Jiaming watch, you can also run one kilometer in advance to see if the judgment given by the watch is 0, negative or positive. If it is +4, congratulations. The bigger the number, the easier it is to run out of your best score, pb.

Run to the bathroom

There are generally toilets near the starting line of the stadium. The first experience is that there are the most people waiting in line at first, and the closer they get to the starting line, the fewer people there are. For reference only. In winter, I will take two paper towels with me to go to the toilet for emergency or to wipe my nose.

If you want to go to the toilet during running, I suggest you go. You will meet the toilet. If you really don't meet it, and it's urgent, you can increase your pace and let your heart rate reach the lactate threshold, so that your brain will cut off the psychological function of pain and urgency, and then slow down when you meet the toilet. Generally, horses with high heart rate can run without going to the toilet at all. Only those who have been riding for more than ten hours must go to the toilet, and pay attention to the fact that the heart rate is not always high.

Start running

We should anticipate the result of half a horse in advance. Long-distance running is to achieve uniform speed, so what everyone is aiming at is the pace. But my first half horse didn't go as I expected. Just want to finish the game. As a result, I ran out with everyone at the beginning, and then looked at my watch and found that the pace was actually less than 6 points. Then I realized how I felt, but it was ok and relaxed. I thought I would run first, and then slow down naturally when I really couldn't run any more. Unexpectedly, I finished the race at such a speed, with a score of 1: 54: 56, and completed the first half horse in my life.

It's a pity, which is shared by all, that is, the park is half a horse, and the inner ring was cut when detouring. As a result, the watch statistics show that it is less than half a horse. According to the pace, as long as I keep running, I will definitely reach the distance of half a horse in 2 hours, so I will stop. This regret lasted until my second half horse, and the distance of the watch exceeded about 800 meters to make up for it.

A little off course, my running process.

I began to look for familiar faces everywhere. When I saw them, I encouraged each other, or I would follow my own rhythm and meet and leave.

Look at the scenery on the road, look at everyone's mental outlook, feel the power of the weather, thank the volunteers, thank the police, and feel the opportunity to run in the middle of the road. Everything is fresh and more relaxed than daily running training.

I accidentally touched the music and changed it to a 2-minute run. 1 minute walk. I was a little anxious, so I took out my mobile phone to adjust it. But looking around, there are runners posing on the roadside, and others are holding mobile phones to record videos. I found that everyone was relaxed and relaxed naturally. Half a horse seems to be a runner's party. Enjoy it.

After the eyes are busy, the body begins to adjust and feel the running posture. There is a long way to go from the beginning. A posture exercise will also make your half horse run easily and safely and reduce the chance of injury. The benefits of a long journey, a down-to-earth attitude. Shoulders open, sink, slightly raise their heads, and the activation state of waist and abdomen muscles of core muscles. No activation status was found. I only know that it is not stiff, but it is guaranteed to support the spine. Feel the correction slowly.

Tilt. It's easier to feel this now. If you send your hips, you will feel faster. It's slow to take a little. Roughly judge whether your inclination angle is appropriate. Then think of the stress on the hip, which drives the thigh and the thigh drives the calf. Teacher Wu Dong said to relax while running.

Think about cats and dogs. Isn't it great to run? Their muscles are soft, not stiff.

It can not only relax, but also stay active. At the moment of landing, muscles can have strong support for bones. Slowly find this feeling.

soft

The forefoot touches the ground first, and the heel can also touch the ground. After the first half horse, there were some symptoms such as plantar fasciitis. This time, I think, if there is pain during running, I will use my whole foot instead. When the standing posture and sloping front are done, softness will naturally be realized.

soft

The forefoot touches the ground first, and the heel can also touch the ground. After the first half horse, there were some symptoms such as plantar fasciitis. This time, I think, if there is pain during running, I will use my whole foot instead. When the front stand and tilt are done, the softness will naturally be realized.

consider

Balance can be measured by heart rate band or Jiaming watch +pod. My right side is weak and I passed the yoga instructor's test. My body is tilted, so I will feel deliberately adjusted when I run. .

Pay attention to the swing amplitude of the body from left to right, try to stand upright as a flat plate and keep the center stable, and reduce the swing arm amplitude, at least not exceeding the central axis of the body, that is, the left arm is not placed on the right hand side. If you do it well, your shoulders are open, and naturally your arms will lean on your sides and shrink back slightly. If the speed is not very high, it will swing around the waist to ensure the balance of the body by a small margin. Swing arm will not increase running speed, but running speed is fast, which will require swing arm to adjust balance quickly.

In addition, if you don't run down to earth, you will lean forward by gravity, and the height fluctuation will be better controlled. Think about it, because your ups and downs are too big, you climb 200 floors more than others, and naturally you will pay attention to the efficiency of posture.

solid

What I understand is the daily training of core muscles, so I won't say much here.

The experience and adjustment of the whole posture basically accompanied me for 7-8km, even close to 10km. For the basic half of the half-horse, the posture is ok and the pace is ok, so I am more confident to achieve it. Although I feel curious and uneasy about the collision with the wall around 17km, which my predecessors said, I am fine, and I firmly believe that no matter what happens later, even if I walk, I will reach my half horse.

There is a supply station 5 kilometers from Banma, but there is only water in the supply station ahead, which is enough. Remember, the best advice is to alternate drinking water and functional drinks.

In addition, drinking water may affect the speed. I will have a little experience, too. Usually, there will be more water in the glass. Eat while running. If there are many people at the supply station before running, try not to stay. In the supply station with few people, it is more convenient to pick it up and run non-stop and pour some water. Just keep two cups to avoid choking. Try not to collide with other runners when taking water, leaving and throwing cups. Safety comes first. The running state of drinking water has a slight influence on the pace.

Since our attitude is to hold our heads high and tuck our stomachs in, we will definitely see which supply stations are less crowded. Reasonable arrangement. Try to avoid drinking too much when you are too thirsty, lest the water crash in your stomach.

But I drink water every time I pass by. If you wait until you are thirsty, it is already slightly dehydrated. Therefore, whether you feel thirsty or not, it is recommended to replenish water.

Some runners will bring water bags or running water bottles. The advantage is that they can drink water at any time without changing the running path, and the speed has little influence; The disadvantage is that you have to carry it all the time, and you have to judge for yourself how much water to pack, neither too much nor too little.

The second time I ran to 17.5km, I had bananas, but I didn't eat them. I was curious to see salt pills and sponges.

I put a salt pill in my mouth and shouted, Wow, it's really salt. It killed me and I vomited for a while. Later, my predecessors told me that it had to be swallowed with water, and there was no need to run half a horse. I just had to run all over the horse and make up for it.

Besides, sponge, I'm wearing too many clothes, but it's a little hot. Without a sponge, there is no problem running to the finish line. Out of curiosity, I took a piece and wiped my face. I just rubbed it to the right and scraped it to the left. I was soon stung, and my right corner of my eye was sore and swollen. I lost my sponge and covered my eyes and half my face. Afterwards, I heard that sponge seems to be salt water. It's sunny that day, and it may hurt if the sunscreen is wiped off with a sponge. If it's still salt water, plus sponge-rubbed skin, it's normal to get injured. After that, it became red, swollen/peeling. . . You can learn from it. Curiosity sometimes needs to be restrained. You can be curious and get to know before the game.

The normal use method should be to put the ice water sponge under the armpit, back neck, thigh root and other places where a lot of blood passes, so as to make the best use of everything and achieve the purpose of physical cooling.

In the process of running, if I can't run, besides my body, my heart is a very important factor, and so is my feelings. Basically, when there is no problem within 5km, I start to be impetuous and start to feel that time and distance have slowed down. It seems to be an emotion that doesn't meet your expectations.

At this time, I basically gave up the idea and didn't calculate how long and how far it was.

I will think of myself smiling or laughing at the finish line, give myself some motivation, and the rest is listening to music. With the rhythm of music, I ignore the rhythm my body wants and let my body follow the music.

I have to say that some of the music chosen by Teacher Wu Dong is not so familiar, and it is really good. Sometimes, especially in the back, if a song is clear about what's behind it, it's a bit ugly. I'm not sure that unfamiliar concerts attract me more, just pay attention to it.

After that, it is coming to an end.

Don't keep this piece if you have the physical strength to accelerate. If you don't add it, you have no chance. Maybe it's your last little acceleration, so you can have a record of different grades.

But when accelerating, you should pay attention to your own way, whether to send your hips or push the ground hard. This is obviously the second kind when I first walked half a horse. I found myself panting, having difficulty breathing, and my speed didn't seem to get faster. In the second pass, the angle of leaning forward is slightly increased in advance, which is achieved by sending hips, increasing thigh folding and keeping pace frequency. As we all know, the pace must be improved, even if the pace frequency is not improved, the pace will go up.

At the same time, I have difficulty breathing.

During the whole marathon, breathing is very important, so I put it here. I can make myself not tired and have a good rhythm. In addition to posture, breathing is also particularly important. Rhythmic breathing can make the body move at a uniform speed at a relaxed pace. One is to inhale through the nose and exhale through the mouth; The second is rhythm, and exhalation is carried out alternately. Exhale your left foot once, and exhale your right foot next time. Breathing after a few steps, I am the kind of person who can't count, and I feel adjusted while running.

When the speed increases and the heart rate increases, my breathing rhythm remains the same. I think that's probably why I feel suffocated, which I realized at the end of the second half of the horse.

I feel suffocated after accelerating. I lowered the inclination and the folding height of my legs. After the relief, I adjusted my posture again, opened my shoulders and let my lungs breathe more air. At the same time, I accelerated my breathing rate. After relaxing, send your hips, raise the folding height of your legs and accelerate. This time, I didn't choke.

Reach the destination (including 5/ 15/20, etc. ) and step on the "speed bump" carpet. At night, I said that as long as the chip is ok, I will pay attention when I pass by, but for insurance, I will pay a little attention when I step on it. There are usually two, and I basically step on at least one unconsciously.

There is usually no need to worry about the process after the game.

At the end, I will be excited to take photos and send rings, haha, I will receive text messages and have my own achievements.

Besides jogging, after relaxing by walking, you can find a place that doesn't hinder traffic to stretch. Wu Dongjiao's stretching method is enough. However, I will do more than the daily times, calf, whole body, core, leg press.

Volunteers will inform the process. For example, get a prize-winning bag, which contains medals/supplies and so on. , and retrieve the saved bag (it is recommended to use the bag issued by the competition, which is unified and has a place to prevent numbers)

In addition, the competition may arrange a post-competition experience area such as "soaking feet". You can put on the plastic shoe cover given by the "shoe cover" volunteers and soak in the ice pool for 15 minutes to relieve yourself.

In fact, half a horse down, you will find that there is no imagination of fatigue. Maybe you can go to a friend's party. Especially for runners who are familiar with each other, it is a great choice to take photos, have dinner and share their horse racing feelings and experiences. It's worth a try rather than going home to take a bath and sleep.

Taking this opportunity, I finally sorted out my feelings about centaur, hoping to help everyone.

It is our experience to accept our nervousness and anxiety before running.

Before the first run, I will call my friends and ask what to eat, what to bring, when to arrive and where to meet. . . One hundred thousand. Why? I was almost late even the next day, but everything happened under the best arrangement. I finished the race well and got together with my running friends. Everything is so beautiful ~! It is worth giving yourself a party, a milestone.