How to run a marathon in rainy days?
1. Choose appropriate equipment: wear running shoes with good grip and waterproof performance to prevent slipping. At the same time, wear lightweight raincoats and sweatpants to keep your body dry. Wear a hat or scarf to prevent rain from entering your eyes and neck.
2. Know the race route: Know the race track before the race, including wet areas, uphill and downhill sections, etc. Try to choose a flat and well-drained road to avoid running in places where water is easy to accumulate.
3. Keep an appropriate pace: When running in the rain, try to keep a steady pace and avoid overexertion. This helps to reduce the risk of slipping. At the same time, the speed can be reduced appropriately to ensure safety.
4. Pay attention to road conditions: When running, pay close attention to road conditions. If you find water, mud or other dangerous factors, please change the running route or stop running immediately.
5. Keep healthy: do enough warm-up exercises before the game to improve the flexibility of muscles and joints. At the same time, make sure to maintain good physical strength and endurance during the competition to cope with various weather conditions.
6. Pay attention to replenish water and energy: when running in the rain, it is easy to sweat and lose water. So always bring a kettle and make sure to replenish enough water. At the same time, according to the amount of exercise, energy supplies, such as energy glue and bananas, are supplemented appropriately.
7. Learn to adapt to different weather: Running in different weather conditions needs to be gradually adapted. You can try short-distance training in the rain first to improve your adaptability in wet environment.
8. Pay attention to safety: In case of severe thunderstorm, please consider giving up the competition or looking for a safe shelter. In any case, safety always comes first.