2016 hefei international marathon runners very eye catching
African super runners swept the top three positions.
This Hefei Marathon saw participants from 13 countries including the United States, the United Kingdom, Canada, Germany, South Korea, Japan, and South Africa, as well as regions like Hong Kong, Macau, and Taiwan, and 31 provinces, cities, and autonomous regions in China, setting a new record for single-event participation in Hefei. After more than two hours of intense competition, Ethiopian runners Woldaregay Kelkile Gezahegn and Demisie Birhanu Teshome took the top two spots, both breaking the Hefei Marathon record with times of 2:08:54 and 2:09:03 respectively. Kenyan female runner Momanyi Grace Kwamboka won the women's gold medal with a time of 2:28:26. Seeing the results, I can't help but gossip a bit: in various sports events, whether long-distance or short-distance running, African runners often dominate, with their lean and dark physiques showcasing extraordinary endurance, as if they were born for running.
Parent-child run brings warmth; veteran defends 'True Runner Star' title.
This year's Hefei Marathon parent-child run was fully booked with 9,000 participants, full of warmth and down-to-earth charm, attracting many families to join in, bringing a sense of genuine runner warmth to the early winter in the city by the great lake. The parent-child marathon route: Crossing-the-Yangtze River Campaign Memorial Hall (starting point) → Baohe Avenue 700 meters → Baohe Avenue service road (end point), totaling 1.7 kilometers. For the little ones, participating in such an event and enjoying this rare exercise time with their parents should be a memorable experience.
In addition, the Hefei Marathon 'True Runner Star' selection has concluded, with veteran Wei Pulong successfully defending his 'True Runner Star' title with 43% of the votes among five candidates. He is like a marathon ambassador, tirelessly contributing to the marathon, spreading marathon culture and the spirit of true runners.
Participants' creative costumes make for a unique Hefei Marathon.
Don't think every marathon is just a dull endurance competition. This Hefei Marathon saw various unique runners on the track, with distinctive costumes and makeup that, although a bit eye-catching, added a unique scenery to the event.
The 2016 Hefei Marathon has ended, but the stories of true runners continue to inspire more runners to move forward, and the spirit of true runners continues to be passed on.
Marathon care tips:
Although this Hefei Marathon was full of passion, marathon running is a highly physically demanding event, and some participants even fainted during the 1.7-kilometer parent-child run. Therefore, preparing well for a marathon is still necessary:
1. Exercise in moderation.
No matter how great the marathon is, it's just a race. Remember, 'staying healthy' is the most important advice in marathon training, but most people ignore this. In the final stretch before the race, runners should avoid overtraining and risking injury. It's better to train a bit less and feel strong and eager, finding a balance between the two.
2. Gradually increase training volume.
Avoid biting off more than you can chew in running training. Experts suggest increasing weekly mileage by only 10%, adding just 1 mile each time until you reach 10 miles. If you want to increase further, add 2 miles each time. Also, include recovery weeks and days.
3. Balance work and rest.
You don't need to train hard seven days a week; smart training for 3-4 days a week is enough.
4. Practice long-distance running.
Undoubtedly, before a marathon, runners need to adapt to long-distance running. The less marathon experience you have, the slower you run, the more important long-distance running is for you. You need to get used to running for 3 hours, 4 hours, or even longer.
5. Practice marathon pacing.
The key to improving your personal best is to include 'progressive marathon pacing' long runs in your training plan.
6. Reduce training volume appropriately in the final stage.
Many runners dislike reducing training volume, but in fact, in certain periods, more effort doesn't always yield more results. A two to three-week reduction can significantly enhance the strength of type II muscles, also known as fast-twitch or aerobic muscles, which can improve our athletic performance.
7. Pay attention to skin protection and hydration during early winter training.
In early winter, the air is dry, and smog often causes PM2.5 levels to spike. We need to take special care of our 'face,' as appearance matters. During training, hydrate and protect against air pollution with a bottle of Vichy hydrating spray.