Every lap, every kilometer and every race comes from one goal: a goal that has experienced hard work and years of hard training.
Runners should keep in mind that when their physical condition needs to reach the limit, they should stick to appropriate training and balanced eating habits to ensure that runners win the best results and avoid injuries.
Training
One of the main goals of heart training is to balance your running intensity and muscle recovery:
· Muscle pain often occurs when training levels increase
· If you are ill, avoid training until you fully recover
· If you are injured, work out a rehabilitation plan and training schedule with your doctor
· Whether you are sick or injured, be sure to start at a lower level than before when you return to training
· When you choose the competition you want to participate in, make sure that the difficulty of the competition matches your ability.
· Avoid running outdoors during periods of high pollution
Diet
During the training process, it is extremely important to maintain a healthy diet, which not only helps you to enter the competition at the highest level, but also helps you to keep healthy.
Reasonable and nutritious diet is better than health care products.
During training, your body will maintain a high level of muscle glycogen (energy)
· 3 days before the race, it is recommended that you reduce your protein intake and increase your carbohydrate intake.
Replenish water
Replenishment of water helps blood flow from the heart to muscles and improves muscle elasticity:
· Due to exercise sweating, you should pay attention to replenish the lost water.
Drinking too much water may lead to lower blood sodium levels.
· Always drink a small amount of sports drinks, which will provide you with the necessary calories and electrolytes
· Try to drink water while training
· Avoid drinking before and after training
Dress
When running, comfortable and proper dress will make your training get the best effect.
· When you run outdoors, you should wear clothes with high visibility
· When running at night, be sure to wear white or bright clothes with reflective devices.
Be sure to face the oncoming vehicles when running.
· Wear comfortable clothing, which is not prone to friction and wear.
· Wear comfortable shoes and try to wear them alternately
Match Day
When this big day comes, make sure your body is ready. If your body is not up to the required level for the competition, it is actually a wise choice to postpone your competition to another day:
If you have been ill or in poor health for the past 48 hours, you are not recommended to take part in the competition.
If you have any medical problems, please mark a [] on the competition number and explain your situation in detail.
· Dress according to the weather on the day of the competition
Finish line
After all the hard training and hard work, many people regard crossing the finish line as the greatest achievement in their lives. No matter where you are, your efforts will bring you to the finish line, which is undoubtedly a matter of pride:
After crossing the finish line, be sure to walk slowly or sit down to adjust your blood circulation.
· Change into a more comfortable and dry suit
· Drink water or eat snacks to replenish your electrolytes and energy
· If you feel like you’re going to faint, lie down and call for help
It takes a lot of training and hard work to get your physical condition to the best level during the competition. You can follow the above suggestions, follow healthy living habits, proper training and balanced diet, and we believe you will be able to show yourself at the highest level in the competition!
I’ll see you at the finish line!
Clove Garden is authorized to reprint and cannot reprint without permission.