Marathon day is a time of intense and exciting. In the crowds of people, it is easy for you to be infected with a passionate atmosphere and cause you to make mistakes. Here are 10 mistakes made by the runners and lessons learned. Hopefully these will allow everyone to avoid problems and gain a wonderful experience in the game.
Error 1: Training error
People who live in the mountains all year round may think that they have a strong lung, but they are suitable for a low-temperature, low-pressure environment in the plateau and may not be suitable for running in the warm and wet environment of the plain. If you do not train for the playing environment, your body may not be able to adapt to the track or terrain on match day.
Lesson: Adjust training for your game. Targeted training is the key. To participate in road running, more than 65% of road training should be conducted during training. To race in a cold place, you cannot always run a treadmill indoors. Of course, high-altitude training is still good for improving performance. However, people who live in plateau mountains all year round must participate in the plains competition or go downhill to train for some time.
Mistake 2: Mental stress
Some people think that home games will have home advantage. But in fact, it sometimes becomes a psychological burden. Faced with things that are familiar to them, people will unconsciously think of various difficulties, causing psychological tension and even mental breakdown.
Lesson: You need to be physically and mentally prepared. Physical training is naturally important. Analyze the terrain you are familiar with and then focus on training. Do not make yourself too tired and mentally collapsed. At the same time, for fear, you can use landscape appreciation and some useful spells to adjust.
Error 3: Do not pay attention to replenishment
Decentralizing the tension with beautiful scenery, rock bands or enthusiastic audiences is certainly good, but it does not replace the supply you need to make. Don't forget to replenish your supply because of the spirit of excitement, and it will be late to feel low sugar.
Lesson: Doing replenishment (diet) training. In normal training, meals are arranged according to the time of the match day and a fixed amount of food is eaten. White bread, low fiber cereals, bananas, energy bars, gels and sports drinks are all good choices.
Mistake 4: The game is late
Early bird gets the worm. It's better to do anything early. If the game arrives on the day of the game, it will not be able to eliminate the trip and there will be no time to prepare the necessary items such as the directory.
Lesson: Arrive early in the game. If you are going to a field game, it is best to arrive at least 48 hours in advance. Because of the dehydration, swelling and other problems that occur along the way of transportation such as aircraft, it takes at least 24 hours to recover. You also need to go to the fair, so the earlier you arrive, the more time you have to rest. If it is a game at home, it will arrive at the stadium at least 1 hour in advance to check equipment, go to the toilet and warm up.
Mistake 5: Eat too much
To replenish enough energy, many people choose high-calorie foods. But fats (including cheese, butter or high fat pate) are not easily digested. So if you eat a high-fat meal like this before you go to bed, it's possible that when you wake up you still have undigested food in your intestines. You may start with a gastrointestinal discomfort and retreat from it, or increase the number of times you go to the toilet.
Lesson: Pay attention to the correct glycogen load. Using the glycogen loading method, 4 grams of carbohydrates were consumed per pound (about 0.45 kg) of body weight per day, 72 hours before the race (rather than the previous night). In your diet, 80-90% of it is carbohydrates. Avoid high-fiber foods. Nuts and the like will remain in the intestines. Bananas, rice, bread or pasta may be selected. The day before the game, your lunch should be the most abundant meal, so that you have enough time to digest.
Mistake 6: Wrong clothes
The accident always happens. Of course, if you prepare in advance will greatly reduce the risk. But there is another word called "preparedness." Loss of headscarves, tearing of clothes, cracking of running shoes, etc... These may happen accidentally. If it is not prepared, weeding is replaced with something inappropriate. I am afraid that the consequences will be even worse. The sweat, the blisters are small, and the dehydration and harm to the body is big.
Lesson: Bring some spare clothes. You can wear 3 different clothes. Warm morning wear T-shirts to wear hats, cold to bring warm hats. If there is a temperature fluctuation, tie the long-sleeved top on the waist. Don't wear expensive things. After 10 minutes of running, you know what to wear.
Error 7: Cold and Wet
After the heavy rain or the unraveling morning, the lawn near the starting point will be muddy and cold. It will be very difficult to stretch on this ground or wait for the start of the game.
Lesson: Bring a "rescue pack." In Big Sur, New York, Boston, and grandma marathons, the morning waits are long. Of course, you should be there early, no matter where you are. At this point, the garbage bags that sat were sitting, read and bring newspapers and magazines, wearing a disposable sweater to keep warm - large-scale games have clothes collection office for the homeless.
Error 8: The future is too fast
When you start, your strength is sure to be the most abundant. At the same time, the lively atmosphere near the starting point will also make you feel excited. You are likely to take a big stride and run away. When the physical strength is always over, the enthusiasm will wear out with fatigue, you will run slower and even give up the game.
Lesson: Hold live! Save your energy and speed up your journey. Don't think of “grab the time†from the beginning, and use negative deceleration (that is, start slow forward force) is better.
Error 9: Excited at the finish
Of course it should be happy to complete the game. But there must be a limit to being happy. The crowd at the terminal is quite crowded. It is very difficult to find relatives and friends quickly or leave the scene as soon as possible. So keeping calm is the most important thing. Otherwise, you may not be able to eat or bathe as quickly as possible after a few hours of hard work, and you may even risk illness.
Lesson: Formulating post-game plans. For example, it is a good place to meet with friends and family. In addition, don’t get mad at the place and follow the volunteers’ and staff’s instructions to get dressed and eat some snacks and drink some functional drinks. Bring an iconic item such as a balloon. If you haven’t found someone at the time of closing, consider returning to the hotel or car first.
Mistake 10: Forget to Jog
Take too much time to choose the sock type or gel taste, panic at the starting line and nervously check the mileage of the watch. It may be that after a while, running will become a kind of obsessive-compulsive recurrence without having fun.
Do not forget: running should bring you happiness and enjoyment! Do not immerse yourself in the choices and searches of the surrounding things. Look at the happy crowd, listen to the heartbeat, and think about the wonderful environment. Isn't that all that should be fun?
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