any untrained marathon is just hooliganism

As the saying goes, 'Steel is made after a hundred refinements.' In the eyes of many runners, the only way to run a good marathon is through relentless practice, improving their performance by increasing the mileage of their training.

This viewpoint is correct.Any marathon run without training is just fooling around!

However, under the premise of hard training, there are actually many tips for marathon training that can often achieve twice the result with half the effort.

1. Pay attention to the periodicity of training

Marathon training is a very arduous task, especially the very important long-distance running practice. In daily training, we often need to run about 35 kilometers. At this time, regular rest will be very necessary.

For example, during a week of training, we can set Sunday as our rest day; similarly, during a month of training, we can reduce the amount of exercise in one of the weeks.

The benefit of doing this is that your body will not always be in a state of fatigue. At some point, your athletic ability can reach a peak. When the competition comes, you only need to adjust this peak to synchronize with the competition, and your performance will often improve significantly.

2. Pay close attention to those minor pains

In daily training, we should pay close attention to those infrequent pains. Even if they are very minor, we should take them seriously. This is the best way to avoid major injuries.

When you experience unusual pain, you should stop and rest for 1-2 days. This may help you avoid injuries that last for months or even a year. Also, do not handle your pain carelessly; seek professional medical advice whenever possible.

3. Timely replenishment of carbohydrates

If you want to set a new personal best and your training is tough, you must pay attention to supplementing some carbohydrates. Especially after completing training, timely replenishment of carbohydrates can help your tired body recover quickly. A few days before participating in a marathon, you can gradually reduce the fat and protein content in your food, while significantly increasing the carbohydrate content.

4. Get used to hydrating as much as possible

Timely hydration is very important in a marathon, but excessive hydration can also cause discomfort, such as increased sweating, stomach, and abdominal pain.

In daily training, we can try to hydrate as much as possible, of course, without feeling uncomfortable. When our body gradually adapts to carrying more water during a marathon, it can not only help us have better physical fitness but also bring positive psychological hints that we can run farther and faster.

5. Maintain a steady pace

For many marathon beginners, this is the most difficult basic rule to maintain. They often run very fast at the beginning but quickly hit a physical bottleneck and find it difficult to continue in the latter half of the race. Wu Yanzu suggests that everyone should strive to maintain a steady pace from daily training. When you have ample physical strength, slightly reduce your speed, and when your physical strength decreases, slightly increase your speed, keeping it at a steady pace for a long time. This is the key to achieving good results in a marathon.

Editor's Note

In the past two weeks, there have been several tragic sudden deaths in marathons, all in half marathons. One of them was the Chongqing Half Marathon, which Wu Yanzu also participated in.

Why has the half marathon become a frequent site of tragedy? One important reason is that half marathons rarely have registration thresholds. Unlike full marathons, which often require submission of race certificates and medical reports, many half marathons have almost no such requirements. This has led many runners without sufficient mileage and professional training to 'blindly' step onto the half marathon track.

Wu Yanzu strongly suggests:Life only happens once. Running is to make yourself healthier, not just to run marathons or set personal bests. If you are not prepared, you must be responsible for yourself. Do not overestimate yourself, and do not easily run marathons, even half marathons!