before the guangzhou marathon starts you need to see these
Once a year, it's time for the Guangzhou Marathon again. In just over a week, on December 11th, the passionate Guangzhou Marathon will kick off in the charming city of Guangzhou. Are you ready? In December, temperatures in most cities across the country have already dropped significantly, but Guangzhou still maintains a comfortable double-digit temperature. For every participant, has completing the Guangzhou Marathon become the ultimate goal of 2016?
With just over a week until the race begins, how can you be in your best condition for the event? Here are some tips from the editor:
1. Reduce! Reduce! Reduce!(Important things need to be said three times)
In the weeks leading up to the race, you need to be fully prepared physically. Reduce your running distance and intensity two weeks before the race, and cut back on endurance and speed training. Your usual average training volume should be reduced to 30%. For example, if your average weekly training volume is 64 kilometers, then the total mileage in the week before the race should be 19.2 kilometers, divided into three sessions of 8, 6.4, and 4.8 kilometers. You must decide whether you need to completely rest on the Friday and/or Saturday before the race. Remember, training in the week before a marathon does not contribute to your race preparation. A key principle is 'less is more,' especially when you feel physically or mentally fatigued and/or your leg muscles are still sore. In addition to reducing training, you should also 'prepare your feet' by trimming long nails and treating blisters and calluses.
The purpose of reducing training before the race is to allow your muscles to rest and recover to their best state, storing energy for the race. Therefore, strength training is not suitable. A better choice is yoga, but you need to choose the right type. Avoid high-intensity movements and do not try new poses to prevent injuries.
2. Get 8 hours of sleep every day
Adequate sleep can enhance a healthy body. The body recovers and rebuilds during sleep. Try to get enough sleep in the week before the race, especially on the second-to-last night before the race, as you may be particularly excited and nervous the night before. If possible, get extra sleep in advance.
3. Nutrition in the week before the race
Since you have reduced your running volume in the last week, you must be aware that you are not burning as many calories as usual. Therefore, if you do not reduce your food intake, you may gain 1-2 pounds during this week. Be cautious in choosing your food during this period, aiming for nutritious and healthy options rather than snacks and high-fat foods.
Hydrate before the marathon, especially when you start loading up on carbohydrates three days before the race. Studies show that adequate hydration makes it easier for carbohydrates to convert into glycogen. Your weight may spike during this period, but don't worry; this will become your energy source during the marathon.
As mentioned above, start loading up on carbohydrates three days before the race. Choose high-carbohydrate foods for lunch and dinner (such as pasta, potatoes, rice, etc.). However, do not neglect the intake of fruits, vegetables, and some protein. Try to avoid consuming fats during this period. On the night before the race, avoid eating too many cold dishes, vegetables, and whole grains, as these can cause digestive issues and make the race more difficult.
4. Drink plenty of water to stay hydrated
The most basic way to check if you need to hydrate is to observe the color of your urine: aim for a light yellow color. However, be careful not to overhydrate, as completely colorless urine may indicate overhydration, which can affect your body's electrolyte balance.
Avoid tea and coffee, and do not drink alcohol. Caffeine and alcoholic beverages are diuretics and can cause dehydration. On the day of the race, as your heart is under more strain, it is also not recommended to drink alcohol.
5. Set psychological goals
In the weeks leading up to the race, think about three possible goals for your marathon: (1) a goal that you can easily achieve; (2) a relatively challenging goal; and (3) your highest goal. Develop a strategy for your highest goal, but be flexible in executing your plan if things don't go as expected, so you can still achieve a less ambitious goal. This can help reduce pre-race anxiety and worry. A positive mental tactic is to think of the marathon as an 'exploratory sightseeing trip,' which can add some fun and excitement and provide positive anticipation for the final miles of the race. This often serves as mental encouragement when your body encounters problems.
6. Packing and sightseeing
For races in other cities, do not wait until the night before departure to start packing. Make a list of the items you need to bring and pack them the day before you leave. Travel light! If you are racing in a scenic city, resist the urge to do extensive sightseeing on the day before the race. You need to rest your legs for the race.
Friendly reminder: During the Guangzhou Marathon, the weather in Guangzhou will be mostly cloudy, and the cold air will be relatively weak. In the absence of wind, dust and haze in the air are more likely to linger. Your skin will need to resist pollution during the race. A bottle of Vichy spray can help combat pollution, strengthen and repair your skin's natural barrier, and enhance its antioxidant capacity.
Finally, I wish everyone achieves their desired results in the Guangzhou Marathon!
After completing the Guangzhou Marathon, click ☞【Discover - Events - Event Photos】Find the Guangzhou Marathon, enter your race number, and you can get your beautiful Guangzhou Marathon photos for free. You run, I shoot, capturing your style on the road, with Codoon accompanying you all the way!
(Image sources from the internet)