Solve all your marathon-related questions in one go! From training, running posture, to competition diet, 8 Q&A to tell you

The children run around in the park without being taught. "Running" is an activity that we have been familiar with since childhood. At the same time, it is also the most basic movement in all sports.

However, after getting involved in marathon training, you should be able to realize how profound and difficult "running" is. Many questions must have arisen in everyone's mind, such as how should basic training be done? Or what should you pay attention to during the competition? Now let us take a look at the common problems that may arise in various situations in a marathon and answer your questions.

Basic Training

QHow should you swing your arms when running?

A Swinging your arms was originally intended to move the pelvis and coordinate the movement of the upper and lower body. The key point is that you don't swing your arms solely from your shoulders, but you should swing your arms from your shoulder blades. Therefore, "standing with a good posture" is very important, as it is related to a good running posture. As you run, remember to focus on your shoulder blades and swing your arms, so your body gets used to the correct way to swing your arms.

When swinging your arms, the backward movement is more important than the forward movement. Don't use too much force. Focus on your pinky or ring finger and pull your elbow back, which will allow your arm to swing smoothly.

QIs it necessary to do exercises like "running 40km" before a competition?

A I think running 30 km is enough to achieve sufficient training effect, so the training plan in this book does not include running 40 km. However, if there is a way to run 40 km before the race, of course we can expect better results. In addition, "running 40 km" can also give oneself a sense of mental peace of mind, so it has a positive effect on the competition. However, it is more difficult to find the "right time to execute".

In addition, it causes greater fatigue and damage, so it will take longer than you think from the execution of the exercise to the body's response and the effectiveness of the exercise. If you want to make use of the results of your 40km run training in a competition, it is best to practice 3 weeks to 1 month in advance.

QHow to control distance and pace?

ABefore you become an intermediate runner, it doesn't matter if you don't have a good grasp of how many minutes it takes per kilometer, as long as you can manage your running time .

However, in the world of full marathons, mastering the sense of pace is very important, especially for advanced runners, mastering the pace is a necessary condition.

Runners must first find a route that allows them to control the distance of each kilometer, and then use timing to confirm their running pace. Many devices have the function of detecting pace, such as watches with heart rate detection and GPS functions, heart rate regulators, smartphones, etc., but these are things that will produce errors. The human body's senses are more precise. In fact, top athletes can even pace themselves to the exact second. Please work hard to improve the accuracy of your internal clock.

Also, when practicing to develop a sense of pace, do not judge based on the "degree of pain". Doing so can easily lead to errors in perception due to differences in physical condition, weight, and fatigue level. The most important thing is to check the time on a clock while observing the speed of the surrounding scenery, and then remember the feeling of the pace through "vision". In addition, the speed tends to seem faster at night, so you must pay attention.

QThere are various types of insoles and compression shoes on the market. Are they actually useful?

ARecently , under the influence of the marathon craze, various manufacturers have begun to rush to develop new products, so a variety of high-performance products have appeared on the market. This is good news for consumers.

However, it must be noted that even if a product is currently popular, you should not use it immediately. At this point you should study the function carefully and use it if you find it acceptable.

Some people may use taping, but when practicing long-distance running, which easily causes a lot of sweating, the effect of taping will be shortened, and sometimes it will even disrupt the balance of the body. The same problem may occur with compression orthotics.

Equipment is important, but don’t forget that choosing equipment that fits your body is the most important thing. In fact, top athletes all wear very simple clothing. Basically, marathon is a sport that cannot be cheated, so it is still important to take "exercise your body" seriously. Don't forget that equipment is just auxiliary.

QIs muscle strength training really necessary?

A Most beginners who do not exercise enough usually lack the basic physical strength for running, so muscle strength training is still effective. In addition to exercising your leg strength through exercises such as squats, you can also exercise your abdominal muscles, back muscles and other torso parts to make the muscles that serve as the basis of running stronger. In addition, for advanced runners who want to prevent injuries, strength training also has a good effect.

However, you should understand that a marathon requires only a minimum amount of muscle strength. When running a marathon, the lighter your body is, the better. However, if you overtrain your muscles, your weight will increase, so you must not overtrain. This is not bodybuilding, so strength training can only be used as an auxiliary at best. I hope that you can gradually strengthen the necessary muscle strength through running.

QWhat is the best level of weight control?

AThe BMI (Body Mass Index) calculated through the correlation between height and weight is one of the reference indicators. BMI is a value calculated by "weight (kg) / height (m) squared". It is a benchmark for determining the degree of obesity and is closely related to body fat percentage.

The standard value of BMI index is 22.0, but runners' weight is often slightly lighter than this standard value. Therefore, if you want to adjust your weight, just make sure your BMI value falls within the range of 20 to 22. For example, if a person is 165cm tall, his standard weight is 59.9kg and his BMI is 22.0. When the weight drops to 54.5kg, the BMI will become 20.0. Therefore, as long as he controls his weight between 54.5kg and 59.9kg, he will have the ideal weight for a runner.

Competition

QWhat should I prepare to participate in the competition?

AIn addition to preparing the competition notification letter or the number cloth collected in advance, you also need to prepare shoes, clothes, hats, sleeves, gloves, sunglasses, OK band-aids (men can stick them on the nipples to prevent pain from friction with clothes), towels, spare clothes, nail clippers, etc.

It is also best to bring some things to repair your body, such as anti-inflammatory analgesics, vaseline, etc. Also, it’s good to bring a little olive oil or baby oil when it’s raining or the temperature is low. Because it is waterproof, it can improve heat retention. Alternatively, you can apply a little on the front of your thighs, arms, abdomen, knees, etc. In addition, people who think they might run for a long time can also put some food such as nutritional supplements in their waist bag.

I always pack together all the stuff I'm going to take to a competition. It would be troublesome if I forget to bring it on the day of the competition, so I always pack it in advance.

QHow should I pay attention to my diet before a competition?

A pre-race diet is best composed mainly of carbohydrates, which can be converted into the energy needed for running. Rice, pasta, and mochi are all good choices.

In addition, participating in a running competition will put a burden on the liver, so it is best to drink less alcohol before the competition. Also, pay attention to the temperature when drinking. To avoid catching a cold stomach, please do not drink cold drinks. For example, you can add some hot water to adjust the temperature before drinking.

On the day of the competition, carbohydrates are the main source of energy. Just eat about 2 rice balls and 1 banana. If you are participating in a competition in Japan, you can also eat Japanese set meals with fewer side dishes and rice as the main component. Bananas are rich in minerals and are very suitable for marathon competitions, so they are quite popular among runners. It will occasionally appear at supply stations.

Also, you have to choose the right time to eat. Just after a meal, the blood will be concentrated in the internal organs, so it is better to eat earlier. If you are a runner with a sub3 goal, it is best to eat about 3 hours before the race. However, if you are someone who will run for 6 hours to reach the finish line, doing this will make you feel hungry during the run. When running, you should try to avoid running on an empty stomach, so it is best to eat something before you start running.

This article is from Taiwan Dongfan's "Professional Coaches Tailor-Made! A 100-day marathon training plan for citizen runners: set different goals! Complete the race, break 4, break 3, and gradually improve your performance"