What does supermodel Lam Ke Tong do on the day of her marathon?

1. Get up 1 hour earlier than the meeting time to have breakfast

It’s best to be able to go to the toilet (laughs). I will eat a banana, a palm-sized amount of nuts and a pack of energy drink that I prepared the night before, and Pee Pee again before going out, because sometimes the toilets on site are crowded and it will be very troublesome to go to the toilet.

2. On-site stretching and warm-up for at least 15 minutes

Especially when the weather is cold, you should warm up thoroughly. In addition to protecting your body, your running results will also be better. Doing basic winter exercise movements or jogging in place for 10 minutes is also good.

3. Take a deep breath before starting to run and don’t be nervous

Check again if your shoelaces are tied tightly? Have you set up the music and the watch or phone that records your running average speed?

4. Let’s go! Go forward bravely at your own pace

Don’t think about overtaking the person in front of you or be afraid of being overtaken by the person next to you, because a half marathon is like your life plan. You must follow your heart and pace, and use your own ability to reach the finish line safely. All I kept thinking when I started the run was, it’s just 4 5Ks plus a 1K! So easy!

So easy! Lin Ketong, why can't you run away? !

5. Distract yourself from the world around you

This can help you run a 10K without any reason. My first half marathon was a national road race, which is a race where the runners have to close off the highway. So when I started running, I was quite curious and kept observing the things around me, like the scenery in the hazy fog under the morning sun, and what the runners next to me were wearing, haha! Really, I would observe each person one by one, and then think: Hey... this looks pretty good, hey, why is that person running in slippers? ...Just by looking around like this, I passed 10K. Isn't that halfway done? !

6. As the saying goes, "You pass the whole thing once you have finished your head." After 10K, you should think of the remaining distance in segments.

In other words, tell yourself that there are only two 5Ks left and the final 1K, and then give yourself full confidence, because fear and worry will only prevent you from achieving your goals.

When I first ran the half marathon, the track was back and forth, so when I was running towards the turning point, people with very good results would have already run back from the turning point so that we would meet on the way. So the power of encouragement was very strong, making you more determined to complete it. If I were participating in a race on a normal road, I would feel like I was refueled with energy because passers-by would say, "Come on!" Of course, there are also the visually impaired runners I meet in every competition. Their persistence also gives me a lot of courage to keep moving forward.

7. After 16K, many people will hit a wall.

After 16K, many people will hit the wall. I saw many people lying on the roadside looking very uncomfortable. Some had leg cramps, some had stomachaches. It made me very nervous. At this time, you will feel that the legs moving forward do not seem to belong to you, and the running pace seems to be just a reflex action. You want to put in more effort and run faster, but you can't... Even if you want to stop, your swollen legs won't let you do that.

I also had a hot feeling on the soles of my feet that wouldn't go away, and a few spots were particularly stinging, as if I had blisters (but actually there weren't! When I got home, I saw that it was just a little redness and swelling from friction), so it's actually best to start eating at this time (laughs)! At this time, I took out the candies in my bag and ate them, and then kept listening to my own music. I planned to drink sports drinks and eat bananas when I arrived at the next supply station (hahaha! Very planned, isn’t it?). So, the most difficult 16~18K was spent in a process that was physically painful but mentally enjoyable!

8. Additional information on how to use the supply station

Generally, long-distance running events will have a water station every 5 kilometers, and there will be mobile toilets next to it. I will drink half a cup of water at each water station, especially when the weather is hot, I will drink the whole cup. Some events will also provide sports drinks at the water stations, I think you should drink them after running halfway, so that the sweetness of the sports drinks will not make you feel thirsty quickly when running later, which will cause physical discomfort.

There will be cooling sponges soaked in the water next to the water station. I didn’t use them in my first half marathon (probably because I didn’t run fast enough, so I didn’t feel uncomfortable with the heat). But whether you are getting water, food or going to the bathroom, remember to keep your feet in place so that you don’t feel like you can’t run after your body cools down. Many professional runners carry their own water and energy bars in their waist bags. I think this is a good idea as it saves them from squeezing through the crowds to get food, and will also lead to better results in the race.

9. Use your willpower to sprint the last 3 kilometers!

When there are only 3 kilometers left to the finish line, morale is actually full, because there is a feeling that the hard work is almost over. If you really feel uncomfortable at this time, you can walk briskly, take a short rest of 500 meters to 1 kilometer, and then use all your physical strength to complete the last section, while thinking about what to eat later? You will find that in a flash, you have reached the destination! When I completed my first half marathon, I didn’t feel very moved, I just thought wow! I've been running for too long! I. now. exist. At once. want. go. eat. East. West! But when I completed my first 5K race, I cried and thought, oh my god! I finally learned how to run! (laugh)

10. The first thing to do after running is to stretch

You will usually feel a little excited after finishing an event, but don’t forget to keep marching in place and swing your arms to calm your heartbeat and body. It will be more comfortable to stretch again. And the relaxation stretching should be done completely with both hands and feet. Don’t be lazy! Otherwise, the muscle soreness will last for more days. Then change into clean clothes or put on a windbreaker, avoid being blown by the wind to avoid catching a cold, and slowly replenish water and electrolyte drinks, then you can prepare to eat to replenish nutrients after running!

11. For the post-race meal, you can eat whatever you want! (Very happy)

But remember it’s that meal, not that day or that week! And supplementing more protein is definitely not a wrong choice!

12. If you experience muscle pain or swelling after the race, it may be muscle inflammation!

This condition is quite common, so don't worry too much. After you go home, apply ice first and massage the uncomfortable area with cold water while taking a shower. You can also spray a cool muscle soreness spray to relieve discomfort. After the inflamed muscle area is no longer swollen, you can apply hot compress to promote blood circulation (usually every other day). Next, you can alternate between hot and cold compresses to stimulate metabolism and help reduce inflammation. You will be fine in about 2 to 3 days. If you still feel uncomfortable, see a doctor.

This article is from "I Was Not Born Thin 2" published by Sharp Point Publishing