episode 1:hydration knowledge during the race

The 2018 marathon season has fully commenced, with numerous runners heading to different race venues. To better serve the public runners and help everyone understand running knowledge, the Yibao Runner Training Camp will provide professional knowledge on hydration, diet, pre-race warm-up, running techniques, strength training, elite advancement, and injury prevention through video explanations, ensuring the safety of running enthusiasts.

 

To ensure professionalism and relevance in the explanations, elite runners from the Yibao Dream Team will be invited to appear on camera, not only imparting valuable knowledge but also sharing some running insights!

 

This issue is the first in a series of videos, mainly featuring Yibao Dream Team member Ren Siwu, who will explain professional knowledge on marathon hydration.

Ren Siwu is a young university student and an experienced 'veteran runner.' In 2015, he achieved the qualification of a national first-level athlete, with a personal best of 2 hours, 30 minutes, and 29 seconds. In March this year, he ranked 6th among Chinese men in the Jinji Lake International Half Marathon and achieved a time of 2 hours, 33 minutes, and 35 seconds in the Wuxi Marathon.

In this video, Ren Siwu will explain professional hydration strategies before, during, and after a marathon, helping everyone face the hydration challenges in daily training and marathon events with ease!

Drink small amounts frequently, alternating between water and sports drinks.

For ordinary runners, it is recommended to hydrate at every water station after the race starts. Alternate between water and sports drinks. Marathon hydration is different from other sports; do not drink a lot at once, as this will burden your stomach and kidneys. Consuming 100-200 milliliters of fluid each time is sufficient. Drinking small amounts frequently will help you maintain a clear mind and good condition.

 

A small tip for supplementing sports drinks: drink the sports drink first, then water, for better absorption.

Energy gel supplementation tips.

For beginner runners, there are also tips for supplementing with energy gels.

About 100 meters before each supply station, there will be a sign. At this point, take out the energy gel, open it while running, and chew slowly. This way, you can finish it just before reaching the supply station and then drink an appropriate amount of water, which helps with digestion and prevents throat stickiness.

 

Indicate proactively when entering and exiting water stations to avoid collisions.

 

In marathon races, there are usually many participants, making safety a crucial concern for everyone.

 

When entering, signal with your hand to indicate you are entering the water station, similar to how drivers use turn signals, to alert those behind you not to collide with you. The same principle applies when exiting the water station; do not let runners moving straight ahead collide with you.

 

Water stations will be set up along the entire route. When entering a water station, there will be purified water and sports drinks available. When drinking, pinch the paper cup to avoid choking on spilled water, allowing the water to flow through a small gap. This way, even if someone bumps into you, the water won't spill out.