all the useful tips about yangma
1. Pre-race Diet
After waking up on the day of the race, you can start by drinking a glass of warm water to help empty your intestines. Breakfast is essential and should be consumed at least 2 hours before the race. Common choices include whole wheat bread, beef, bananas, porridge, protein powder, and a small amount of pickles. Runners are advised to choosefamiliar food combinations to ensure no gastrointestinal discomfort during the race.
While heading to the race venue and warming up, you can drink a bit of sports drink every 20-30 minutes to maintain stable blood sugar levels. If you have a habit of drinking coffee, be aware that it may have a diuretic effect, increasing the frequency of bathroom visits during the race.
2. Equipment Recommendations
Running Shoes: Your dedicated marathon shoes
Clothing: Running T-shirt, shorts, compression wear, socks, windbreaker, etc.
Accessories: Visor, headband, magic scarf, waist pack, arm pack, gloves, etc.
Supplies: Energy gels, salt tablets, energy gummies, etc.
Others: GPS watch, heart rate monitor, kinesiology tape, sunscreen, nipple covers, disposable raincoat, etc.
3. Start Information
Start Time:April 22, 2018, 8:00 AM
Start Location:Yangzhou Marathon Park
Weather Conditions:
April weather in Yangzhou is unpredictable, with temperatures generally around 20°C. According to the weather forecast, there will be showers on the race day with temperatures ranging from 15°C to 25°C and wind speeds less than level 3. Runners should be prepared for rainy conditions.
4. Cut-off Time
1. Half Marathon Cut-off Time (based on the starting gun time):
2. Mini Marathon Cut-off Time: 1 hour after the race starts.
To ensure the safety and smooth progress of the participants, the race route will have cut-off times for each section, with traffic closures enforced. After the cut-off time, the respective sections will reopen to normal traffic. Participants who have not completed the corresponding distance within the cut-off time should stop the race and leave the track to avoid danger. Withdrawn participants can take the shuttle bus provided by the organizing committee to the finish line.
5. Tips and Experiences
As an outdoor extreme endurance event, weather often plays a crucial role in affecting the runners' experience. In the southern regions, rainy weather is common in April and May, making it easy for runners to encounter rain during marathon races.
So, what should we do if it rains during a marathon race?
1. Rainy Day Race Gear
Vest and Shorts
Typically, for marathon races, if it doesn't rain, it's recommended to wear split shorts and a vest for optimal performance. If it rains, no matter how cold it is, avoid wearing long clothes and pants during the race, as wet clothes can become heavy and hinder movement.
For rainy day races, wearing shorts may cause chafing on the inner thighs and nipples. Here are two suggestions:
1. Wear a pair of tight shorts underneath, and cover the nipples with band-aids or kinesiology tape;
2. If you don't want to wear tight shorts underneath, apply plenty of Vaseline to the inner thighs and underarms before the race. For those aiming for a personal best, the second option is recommended.
Shoes and Socks
First, do not wear new shoes for a rainy day race, as new shoes are relatively stiff and more likely to cause blisters when wet. Choose shoes with good traction and preferably anti-slip features. Mesh and breathable shoes are ideal for better drainage. Avoid wearing trail shoes and casual sports shoes. Socks should be new compression socks if possible.
Lastly, ensure your shoes and socks are dry before the start. This is crucial. Wearing wet shoes from the start can be uncomfortable and may cause chills. To keep your shoes and socks dry before the race, wear spare shoes from home to the race venue and change into your race shoes before the start. If it's raining heavily, wear a visor to prevent rain from hitting your face and obstructing your view.
2. Rainy Day Warm-up and Stretching
Whether it's a professional or amateur marathon, a proper warm-up is essential for achieving good results. However, with the increasing number of marathon participants, it's no longer possible to warm up outside the track before entering the starting point. Often, runners start the race without proper warm-up and stretching.
On rainy days, the drop in temperature can cause muscles to stiffen and joints to become less flexible. Without a proper warm-up, even if you start slowly for the first 2 kilometers, problems can arise. Therefore, while waiting at the starting line, do small steps in place, and actively warm up your ankles and knees until your body is fully warmed up and starting to sweat.
3. Rainy Day Race Strategy
Starting a race in the rain can be challenging due to many uncertainties. For the first 5 kilometers, run at a pace 5 seconds per kilometer slower than your planned pace. As you adapt to the weather and road conditions, gradually find your running rhythm and adjust to your normal pace.
During the race, be mindful of trash and empty water cups on the ground. Avoid stepping on painted lines and puddles. Slow down decisively when turning, going uphill, or downhill.
4. Rainy Day Cramps and Stomach Pain
Cramps and stomach pain are common issues for runners in rainy marathons. Unlike usual cramps caused by fatigue and loss of sugar, salt, and water, rainy day cramps can also result from prolonged exposure to cold, causing muscles to stiffen. To prevent this, keep patting your thighs and arms to stimulate and activate your muscles.
Rainy day races can also cause stomach pain, either from side stitches (breathing muscle pain) or gastrointestinal discomfort. Wet clothes sticking to the navel can cause stomach discomfort or even diarrhea.
Therefore, whether it's a rainy or normal race day, cover your navel with tape or kinesiology tape to prevent stomach pain caused by wind or rain. After the race, ginger tea is often provided at the finish line to help warm up.
5. Post-race Warmth
After a rainy race, immediately dry your head with a towel, change into dry clothes, drink a glass of warm water, do some light stretching, and quickly take a hot shower until you start sweating. Then, replenish with sugar, fruits, and carbohydrates to help your body recover quickly.
6. Post-race Relaxation
0-15 Minutes
After crossing the finish line and receiving your medal, avoid sitting or lying down immediately. Walk slowly for about 10 minutes to prevent a rapid drop in heart rate and lactic acid buildup. If it's cold or windy, put on a jacket immediately to prevent catching a cold.
15-30 Minutes
After walking, your organs and muscles will calm down. You can start stretching and massaging your legs to prevent stiffness and lactic acid buildup. Wrap your legs in a towel for warmth to aid blood circulation. Massage services are available at the finish line but may require waiting in line.
15-45 Minutes
Eat something to replenish energy, such as bananas, energy bars, and high-sugar foods. Chocolate milk is also a great option. Drink sports drinks to replenish electrolytes lost through sweat and maintain blood sugar levels, aiding muscle recovery.
30-60 Minutes
Back at the hotel, take a shower to relieve fatigue. You can soak or rinse your legs in cold water for 5-10 minutes. If possible, take an ice bath to quickly remove lactic acid. Fill the bathtub with some water, then add ice until it covers your legs.
1-3 Hours
If you didn't take an ice bath, lie down after showering and elevate your legs against a wall for 5-10 minutes to aid stretching and prevent blood pooling in the legs. If time permits, take a nap for one or two hours.
3-6 Hours
Before your next meal, eat some carbohydrates every hour. Fruits rich in vitamins and starch are good choices. For the main meal, consume high-quality protein to repair damaged muscles and tissues. Also, replenish electrolytes by drinking a sports drink.
24 Hours
Fully relax your muscles through stretching or using a foam roller. If possible, get a massage. Before bed, take a warm bath and do some light stretching to relax your muscles and improve sleep quality.