October 17 medium and small subscription I attended an international marathon race in Beijing. Here the entire training and competition experience to share with you the hope of marathon enthusiasts, especially for those who want to participate in the entire game will help the novice.
one, I more than background
age of three. High school was the school and winter sports 3000,5000 m champion long-distance running, but no undergraduate to graduate students participated in long distance events. The basis of young long-distance running is basically a little time to spend away. In particular, to work in Beijing after a period of five years running rarely exercise, regular swimming workout only. The summer of 2000 to students in the name of Northern Jiaotong University Graduate School on behalf of the school attended the first session of the swimming competition, took the first two from the swimming events. 50 meters from the swim was the best result in 33 seconds. Congress last year to go swimming regularly, every Wednesday at the most four times, each time from the swimming 2-3km, until July this year, because the treatment of the nose's sake, was forced to stop. Since then until early September, this time did not do any exercise, so more than 6 kg fat. Although the amount I can swim, but a marathon and not help feeling, after all, the difference between the two movements is still quite large.
in just two months ago, I have not yet ventured thought to participate in the marathon, 42.195km is definitely a hard act to distance. GW University students have been eager to participate in the Marathon in the past year has always insisted on running and mountain climbing. Encouraged by his repeated, in early September, I finally had some around the corner. But this old friend GW fanatics certainly compared to participate in full, then feel able to run a half has been very good. Then began to purchase equipment, develop training plans.
training began in early September when the basic situation of my body: resting heart rate (Morning Pulse) 54, maximum heart rate higher than 220, (60% heart rate 154; 70% heart rate 171; 85% of the HR 196), weight 60 kg.
Second, with regard to equipment
on running the equipment, I always think that not too demanding, but they can not improvise. Famous or fashion, is not representative of people dressed according to your strength and the results good or bad game, especially for the school is still studying hard for the brothers and sisters, practical and comfortable is more important. But for better economic conditions, or long-distance running enthusiast, there are different stuff is worth mentioning: heart rate and professional running shoes.
1, heart rate table. If you want to improve performance in a short time or to maximize the training effect, and the economic conditions permit, we strongly recommend a heart rate table prepared. The role of heart rate is the exact exercise. I use POLAR S210, 1900 market price, I bought 1700. Many state-level professional sports teams are using POLAR heart rate monitor, S Series is a professional track and field with the table, S210 is the lower end of this series, are professional entry-level, but for amateurs, it has been more than sufficient. This can set up a training program 5 sets, 99 lap records, and motion file query, to improve the quality of training is very helpful. Heart rate monitors currently on the market are the main brands such as POLAR and ACUMEN several, ACUMEN, I have not used, but said the higher failure rates, but also with the price of the table with POLAR are obviously quite different. POLAR A-series and M series are considered non-professional, or you can use as entry price than the S series to be kind some. If the hand is not well-off, A or M Series is also a good choice. In short, whether professional or amateur model type, there is better than nothing.
2, running shoes. I use ASICS GN100. The reputation of professional running shoes ASICS Needless to say, and actually deserved reputation. ASICS many series, GN series is race-specific shoes. This paragraph is my professional marathon shoes, yellow, very light weight, good ventilation, shock absorption effect is excellent, just buy a large number of the half, but the run up does not matter. At that time the market price of the shoes 798, I return to Shenyang in the May holidays, the occasional discount, get 400 yuan to buy the time have not yet thought to participate in the competition, and now very proud to think of it, because the GN series every store in Beijing usually sell both small and fast, especially the trumpet hard to hit. This is a damping effect of shoes on the road most obvious effect of the plastic runway Second, there is a treadmill with a suspected anti-aircraft guns to fight the mosquitoes.
3, game service. Athletic competition is strongly recommended to wear shorts and vest, is conducive to perspiration and heat, and run up and there will be no sense of restraint. Match the texture of clothes must be soft, comfortable, good ventilation, preferably through a few times before the game, or wear new clothes will hurt the skin. GW had an old friend has a new look at the training ground injury in the leg by the tragic experience. 17 Although the weather was very cool game that day, but do not feel cold to wear shorts and vest, made the gun until two or three minutes before the coat off before I will. Pro race before the start is very important to maintain body heat, not early in the race will be coat off before.
4, other.
training services. I bought a pair of shorts and two Adidas Adidas T-shirt, are quick drying perspiration.
hat. I'm not used to take short-sighted and invisible, so a hat for me either shade and can help to hold the glasses. I use a NIKE, and blue, soft and breathable. Although Beijing cloudy 17 race day, but the most important is that it has sweat band, so you can wipe the pain often relieved, and this for the special people who wear glasses easy, so I usually always training used with the hat. Myopia in the choice of the students suggested hat with sweat band the best choice.
Band-Aid and Vaseline. Because game time is longer, there will inevitably be hurt the skin, wear clothes, the situation can be easily ground in the wound before the Pro put some petroleum jelly, or paste in easy to wear at the two band-aid coverage better.
Third, training arrangements
9 月 Sunday, 5 through GW's inviting old friends, situations unprepared to Miaofengshan conducted the first field training. 8:30 am from the foot of the mountain, starting at 0 km along the road up, that running the stop, at about 16.5 kilometers to fetch water at a farm at ease for half an hour, then turn back, return to the starting point around 1 pm, which lasted nearly 5 hours , travel 33km mountain. Because I do not exercise for a long time, plus long distance, so that the way back to the city, very great pain knee, nearly disability, rest for three days before easing slightly. I am a novice in such a way is opened too violent prelude to preparing for the marathon.
start from September 10, four weeks before the training and adjustment of the week officially began. While I lasted the whole training cycle is very short, but since that effect is very good, so the main training content will be posted, I hope to give those marathon in less time preparing the novice to learn. while the first three weeks
endurance and explosive power training, as follows:
Monday, Wednesday and Friday, to 60% -65% heart rate intensity jogging 30-45 minutes.
Tuesday, interval training method, that is 85% -90% heart rate for 8-10 times 400 meters, 400 meters between each, the recovery of the 200-meter jogging down the heart rate 70% strength.
Thursday, speed run, which speed up the running speed, so that the heart rate of 85%, then slow down significantly until the heart rate recovered to 70%, and then accelerated in cycles to run 4-5km.
Saturday, the heart rate of 85% accuracy level, both sprint for 12-15 minutes.
Sunday, the heart rate of 60% -65% 60-90 minutes jogging.
the above period, only on September 19 conducted a 20km long-distance zipper.
endurance fourth week of intensive training. Coincides with the November holiday, in order to train back home to see their parents abandoned.
10 1st, 60% -65% heart rate running 2.5 hours, about 25km
2 days to 60% -65% heart rate ran 40 minutes, the revision
< br> 3 days to 60% -65% heart rate running 2.5 hours, about 25km
4 days rest
5 days to 60% -65% heart rate, running 3 hours, about 30km
6 days to 60% -65% heart rate, running 30 minutes, the revision
7 days, Tsinghua University campus to participate in field training, heart rate of 60% -70% run 3 hours, small yard circle (3.2km) 10 laps
the fifth week of adjustment before the match. 8,9,12,15 closed
10 日 60% -65%, 1 hour, 10km
11 日 60% -65%, 1.5 hours, 15km
60% -65% 13, 2 hours, 25km
14 日 60% -65%, 0.5 hours,, 5km
several issues related to training:
1, the training principles: planning, precision, degree of relaxation, self-discipline, focus.
I have been in training to keep training diaries, records of training volume and heart rate changes, and based on these records at any time to adjust to the training arrangements in order to improve the quality of training. Marathon training is usually very boring, but if in training for the same target transform different training methods, and continue to improve to challenge themselves, to some extent ease the training can be boring. For example, I used to train explosive power of three different methods: interval training method, and both sprint speed run. Of course, even the best training programs and training methods can not guarantee good results in the game, only the strictly enforced, he can make the effectiveness of the training program to play out.
2, the quality of training.
Many people think that training for a marathon run as long as the greater the distance the better, practice the better, in fact, the quality of training does not depend on the distance running and training times. To greatly improve the quality of training, especially in the short period of time, it is necessary to develop science based on heart rate training program, not only to achieve precise training, but also have Zhang relaxation. In the high-intensity training to adjust to relax after a day one day, can improve the training efficiency, but also to avoid fatigue and injury. Excessive or inadequate training is not good. Do not focus during training stop watch or distance, heart rate should be concerned about!!! My training run in strict accordance with these principles control the rhythm of the heart rate control in the established range. In the corresponding training procedure, when the heart rate lower or higher than the corresponding limits, to adjust the speed and rapid breathing, heart rate always kept within limits. Heart rate by 60% -65% intensity of jogging, my speed has stabilized at 6 minutes per kilometer, the speed to run up and very comfortable, not feel tired, training was also very effective. One-month training course in the state I have been very good, and feels endurance and speed are improved.
3, warm up and relax.
in training I have been attached great importance to Warmup and Cooldown, each training should be time-consuming part of my two 40 minutes. GW friend ignored in the training practices of the two parts I strongly disagree with the. Long-distance running is actually the test of the ankle and knee, so I am mainly active during warm-up ankle and knee, and then jog 1.2-1.6km. Easy jog itself is warming up. In fact, compared with simple jogging, stretching before jogging has not changed in the heat may cause muscle damage muscles. After training, I have to do stretching activities. Training the quadriceps, calf and hamstring jogging these areas due to the small range of movement and tension, so training the muscles to fully relax in order to avoid long-term stiffness.
4, the training time.
usually the best time for training around 15:00-18:00 in the afternoon, but due to work reasons, can not guarantee that use of the time every day. Sometimes I was forced to arrange time for training 6:00-9:00 in the morning, or 19:00-22:00. In order to participate in the competition to sacrifice some free time, and to maintain a regular schedule health is very necessary.
5, the training location.
most of my training in the National University and Institute of Meteorology of the plastic runway, one of the few on the road training, only the first time zip of 33km, 32km and Tsinghua zipper of the day before the game Relax in the Olympic Center to do before, is carried out on the highway. Work during the training period was the reason for travel, in order not to delay the training, but to bring running shoes in the hotel gym with treadmill training a few times. Personally, I think, better roads or run a marathon training, I feel fast, not the impact on the joints than the big plastic track, but also to adapt to the real game. Of course, this feeling varies, if conditions allow, or students in the school, the plastic track may be more convenient, the disadvantage is the lap is very boring, especially for a long time training, to have enough patience. Compared with the road and plastic track, I think the effect of treadmill training for the worst, first, because a small rebound, run up more effort; the second is the indoor temperature, humidity, and the outside world very different, so the effectiveness of training evaluation is not accurate. Many have already left school to work for the brothers and sisters ready to play in some fitness club training on the treadmill, I personally think that the gym is only applicable to enhance the training of local muscle or some less drastic girls relaxing activities. This marathon race long distance away from the project, I strongly recommend as much as possible under the condition of roads or other hard ground training, which will help the joints and ligaments adapt to high-intensity game. The treadmill is hard to imagine a marathon that good results in practice, as we had never heard of are there any Olympic marathon champion from running on a treadmill out of the same. GW went to an old friend in the game the day at 30km feel knee pain, and thus greatly affect the results, he may be long-term training on the treadmill, the lack of hard training has a lot to the road.
IV injuries
on any sport, injuries are inevitable. Throughout the marathon training, often bothers me is the knee and ankle injuries. During the training period, from ankle to thigh, almost every joint, ligaments, muscles and soft tissue have been through training and pain, especially knee joint. Young, beautiful and not to wear Maoku,UGGs, and the Northeast's winter to fight the result is a pair of old cold legs often harassed by rheumatism. Coupled with long-term exercise is not running, knee lack of exercise, so take a knee in training the most pain. Every time I have to spend more time before training as far as possible to open the knee and ankle joints. During training, when I went to about 1.5-2 hours (15-20km), two medial knee and right ankle pain will begin, and pain after training will continue for two to three days. This situation continued until the week before the game gradually eased. In the eleventh week of intensive training, in order to recover as quickly as possible without affecting the training, each large exercise training, I have to do knee massage, a total of four treatment works well.
10 月 14 morning, there are three days away from the game, my left leg strained triceps. I was going jogging warm-up, no development effort. So when I feel pain do not care, then ran for half an hour, the result is getting worse, forced to stop training. For quite a while to find a masseur kneaded, was hot at night, but still did not improve the next day, walking is very painful to the slightest exertion. Unable to participate in the competition was a fear wells up in the friend's suggestion GW, 15 pm almost 5 points, was rushed to the Temple of Heaven located outside the east gate of the State Sports General Administration of Sports hospitals. Doctors told a sports injury. Looking back now, probably because the previous night was just 25km training and after training to relax the dark to give up activities and training the next morning, two before and after the interval training is not more than 15 hours, which leads to muscle may be too tired strained. The doctor advised me to play partial closure of needles, I had never played that stuff, so was very worried about its consequences. When told no longer playing time may be too late, decided to take a chance. Muscle injury after playing a very numb feeling, and in 17 games, the injured muscle is still pain, did not seem to play a role in closed needle. But by the close contact with the sports hospital, or long a lot of knowledge. The doctor said the muscle strain after 72 hours, unless the outside can not be any ice, and in particular can not massage and hot compress, the results of these two I have all violated!! Hope that the students in the future not to repeat when dealing with muscle strain the same error.
five, on nutritional supplements and recovery
In this regard, a former national speed skating coach, and now friend L management center ice to provide a lot of suggestions, so I benefited greatly. Ultra-marathon distance require considerable physical strength, so rapidly and efficiently complement the physical, and recover quickly from fatigue, without prejudice to whether the body under the premise of high-intensity exercise training is essential. Believe that every fan has heard of Ma's Army marathon drinking tortoise soup fitness recovery story.
L according to the recommendations of friends, I chose three sports nutrition: energy drinks, and blood iron and 1-6 - diphosphate. Replenishment of the movement is very important, especially long-distance marathon this project, but need to add water, energy and minerals. There are many bodies on the market today to drink, but most are illusory. High-energy solid drink is a powder, the main ingredient is sugar, in the exercise before and after drinking, and movement, the main role is to exercise and compete in the provision of adequate energy and promote physical recovery after exercise. I have a high sodium content of mineral water with increasing the height of granules can be drinks, prepared their drinks. Bring two bottles of each training this special drink, on the runway, before a run, and run every half-hour training to drink 150-250ml, average duration of training I'm going 1-2L, not only pay, compensation salt and make energy threefold. Blood iron supplementation of iron is mainly to improve hemoglobin,Discount UGG boots, prevent anemia. In the large amount of exercise training period, in particular, this endurance marathon, if hemoglobin is low, and even anemia will seriously affect the training and competition. When a student before the marathon, often dizziness, throat sweet feeling, in fact, that symptoms of anemia. This time I'm in marathon training and competition are not the symptoms appeared, indicating that iron is very effect. 1-6 - FDP is an antioxidant that can protect the red cell membrane from damage, and the ability to promote energy production, helps recovery from fatigue after training. In the five weeks of training, I never had the training was discontinued because of fatigue situation, regardless of how much physical activity, physical fitness can be restored after a day basically, but damaged knee needs more rest and sometimes a day or two.
I am from the second week of training began taking the sports nutrition, has been to the race day, were taken for a month. The amount of the price of three month total of 500 yuan, for students may be a little expensive, but have work friends, the price is acceptable. In training for a marathon such a long endurance, if diet alone three meals a day to supplement the energy required for a large amount of exercise and recover quickly from fatigue is not possible, but there may also be of high intensity training on the body damage. After nearly five weeks of training, although I am nearly 4 kg weight loss, my weight before the race has dropped to 57 kilograms, but not only did not feel physical decline, but increased a lot. Marathon enthusiasts is strongly recommended, in training use a number of sports nutrition supplement for their own physical fitness. For me, only through just one month of training, will achieve the results 3 hours and 30 minutes,cheap UGG boots, it should be said that sports nutrition is withheld.
six games the previous day (16)
morning came to the Olympic Sports Center, the last time before training, relaxation running two laps around 4km, feeling very good condition, pull left leg injury has no pain. Bill in accordance with the recommendations of colleagues, binge eating carbohydrate energy savings. Four times a day to eat dinner, all pasta. Also eat bananas every hour or two or eat a piece of chocolate. Energy savings should be said is quite sufficient, and so do not feel hungry the next morning. I'm a game-type player, one to race on the excitement,UGG boots cheap, to sleep peacefully feel, the two stable bedtime, because he was nervous and excited, almost did not play any role in stability. Fall asleep until 0:00, not 5:00 the next morning woke up.
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