after reading this guangma guide no more worry about running collapse
In less than 10 days, the annual Guangzhou Marathon will kick off again! With its gold and bronze labels, the passionate Guangzhou Marathon is considered the year-end grand event in the domestic marathon scene!
I. Pre-race Precautions
1. Reduce Training Volume
Intense training sessions can be scheduled for the week before the race, but start reducing your running volume a week before the marathon.
2. Check the Weather Conditions
On December 11, the day of the Guangzhou Marathon, it will be cloudy with a light breeze, temperatures ranging from 13 to 22°C.
3. Prepare Your Race Gear
Running shoes, race bib, change of clothes, drinks, energy gels, salt tablets...
4. Ensure Adequate Sleep
Make sure to get 7-8 hours of sleep before the race.
5. Diet
A week before the race: Eat more carbohydrates like noodles, bread, rice, and cakes to ensure sufficient glycogen storage in the body. Also, consume more alkaline foods like various vegetables and fruits. Protein intake should mainly come from fish, chicken, and milk.
Breakfast: Try to finish breakfast 2.5 to 3 hours before the race. Focus on high-sugar foods, avoid eggs and fried foods. You can eat cakes, bread, steamed buns, and red bean paste buns. You can also eat one or two bananas. Do not drink too much water within 30 minutes before the race (to avoid frequent bathroom trips).
6. Prepare Three Hours Before the Race
① Wake up early. Based on the distance from your accommodation to the starting point, wake up early to arrive at the starting point on time.
② Breakfast. Have breakfast 2.5-3 hours before the race, in the same quantity as usual, but with relatively more carbohydrates to fully meet the nutritional and energy needs for the entire race.
③ Vaseline. Before warming up, apply Vaseline to areas prone to chafing (underarms, chest, inner thighs) to reduce friction.
④ Warm-up. Start warming up one hour before the race. Ensure a thorough warm-up, focusing on activating all muscle groups and joints. Extend the warm-up time appropriately and increase the intensity as needed.
II. How to Achieve a Personal Best (PB)?
1. Start
At the start of the race, there's no need to rush forward. Front-row runners should accelerate appropriately to avoid blocking those behind. Back-row runners should start with a slow jog and accelerate after the front-row runners have created a gap.
2. Control Your Speed
Distribute your energy reasonably based on your personal condition. Avoid starting too fast; it's best to maintain a steady pace. Fluctuating speeds can easily drain your energy and are generally not recommended.
3. Control Your Breathing
Coordinate your breathing rhythm with your running speed. Ensure your breaths are deep enough.
4. Control Your Heart Rate
The best method is to use your heart rate to control and plan your race speed, generally divided into three segments:
0 - 20KM: 130-150 beats/minute;
20 - 35KM: 145-170 beats/minute;
35 - Finish: 170 to maximum heart rate.
5. Hydration
Drink water only when you feel thirsty. The cause of sodium deficiency during running is not the lack of water or sports drinks but drinking too much of them. Drinking water only when thirsty can prevent excessive water consumption. This is the safest way to hydrate during endurance training.(Friendly Reminder:Codoon Guangzhou Running Group Supply Stations are located at 17km, 27km, 35km, and 40km,with supplies including bananas, Snickers, water, and spray,prepared for 5000 participants~)
6. Handling Emergencies
If you feel dizzy, nauseous, or have severe abdominal pain, slow down or stop the race. Professional runners can distinguish between normal symptoms and danger signals, while amateur runners can use a heart rate watch for monitoring.
III. Special Attention
3. Post-race Recovery Guide
■ Precautions 10 Minutes After the Race
1. After reaching the finish line, don't stop moving immediately. Continue to jog slowly for a while to let your body gradually calm down and prevent "gravitational shock."
2. After the race, first collect your clothes, wipe off your sweat, and change into dry clothes to keep warm and avoid catching a cold. Then collect your race certificate, prizes, or souvenirs.
3. Timely and appropriate replenishment of food, sugar, and water after the race.
■ Post-race Physical Recovery
Lucky runners who got selected, are you ready? Raise your hands, as the enthusiastic Codoon Girl has prepared a marathon essential guide for you. Take it without thanks! Hope to see you at the finish line!
I. Pre-race Precautions
1. Reduce Training Volume
Intense training sessions can be scheduled for the week before the race, but start reducing your running volume a week before the marathon.
2. Check the Weather Conditions
On December 11, the day of the Guangzhou Marathon, it will be cloudy with a light breeze, temperatures ranging from 13 to 22°C.
3. Prepare Your Race Gear
Running shoes, race bib, change of clothes, drinks, energy gels, salt tablets...
4. Ensure Adequate Sleep
Make sure to get 7-8 hours of sleep before the race.
5. Diet
A week before the race: Eat more carbohydrates like noodles, bread, rice, and cakes to ensure sufficient glycogen storage in the body. Also, consume more alkaline foods like various vegetables and fruits. Protein intake should mainly come from fish, chicken, and milk.
Breakfast: Try to finish breakfast 2.5 to 3 hours before the race. Focus on high-sugar foods, avoid eggs and fried foods. You can eat cakes, bread, steamed buns, and red bean paste buns. You can also eat one or two bananas. Do not drink too much water within 30 minutes before the race (to avoid frequent bathroom trips).
6. Prepare Three Hours Before the Race
① Wake up early. Based on the distance from your accommodation to the starting point, wake up early to arrive at the starting point on time.
② Breakfast. Have breakfast 2.5-3 hours before the race, in the same quantity as usual, but with relatively more carbohydrates to fully meet the nutritional and energy needs for the entire race.
③ Vaseline. Before warming up, apply Vaseline to areas prone to chafing (underarms, chest, inner thighs) to reduce friction.
④ Warm-up. Start warming up one hour before the race. Ensure a thorough warm-up, focusing on activating all muscle groups and joints. Extend the warm-up time appropriately and increase the intensity as needed.
II. How to Achieve a Personal Best (PB)?
1. Start
At the start of the race, there's no need to rush forward. Front-row runners should accelerate appropriately to avoid blocking those behind. Back-row runners should start with a slow jog and accelerate after the front-row runners have created a gap.
2. Control Your Speed
Distribute your energy reasonably based on your personal condition. Avoid starting too fast; it's best to maintain a steady pace. Fluctuating speeds can easily drain your energy and are generally not recommended.
3. Control Your Breathing
Coordinate your breathing rhythm with your running speed. Ensure your breaths are deep enough.
4. Control Your Heart Rate
The best method is to use your heart rate to control and plan your race speed, generally divided into three segments:
0 - 20KM: 130-150 beats/minute;
20 - 35KM: 145-170 beats/minute;
35 - Finish: 170 to maximum heart rate.
5. Hydration
Drink water only when you feel thirsty. The cause of sodium deficiency during running is not the lack of water or sports drinks but drinking too much of them. Drinking water only when thirsty can prevent excessive water consumption. This is the safest way to hydrate during endurance training.(Friendly Reminder:Codoon Guangzhou Running Group Supply Stations are located at 17km, 27km, 35km, and 40km,with supplies including bananas, Snickers, water, and spray,prepared for 5000 participants~)
6. Handling Emergencies
If you feel dizzy, nauseous, or have severe abdominal pain, slow down or stop the race. Professional runners can distinguish between normal symptoms and danger signals, while amateur runners can use a heart rate watch for monitoring.
III. Special Attention
1. What to Do If You Cramp During the Race?
2. What to Do If You Feel Dizzy During the Race?
3. Post-race Recovery Guide
■ Precautions 10 Minutes After the Race
1. After reaching the finish line, don't stop moving immediately. Continue to jog slowly for a while to let your body gradually calm down and prevent "gravitational shock."
2. After the race, first collect your clothes, wipe off your sweat, and change into dry clothes to keep warm and avoid catching a cold. Then collect your race certificate, prizes, or souvenirs.
3. Timely and appropriate replenishment of food, sugar, and water after the race.
■ Post-race Physical Recovery
1. Recovery Time
2. Recovery Measures
3. Daily Diet
Life is like a marathon; the key to winning is not in a moment of explosion but in the persistence along the way. For most non-professional runners, preparing well before the race and finishing the marathon safely is a victory.
After completing the Guangzhou Marathon, click ☞【Discover - Events - Event Photos】Find the Guangzhou Marathon, enter your race number, and you can get your Guangzhou Marathon photos for free~ You run, we shoot, capturing your style on the road, with Codoon accompanying you all the way!
(Images in the article are sourced from the internet)
Created: 2016-12-06 07:16:57