dalian marathon cheat sheet dont miss out
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 clear 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 or protein powder, and a small amount of pickles. It is recommended that runners choose foods they are familiar with.This ensures that you won't experience 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 chews, etc.
Others: GPS watch, heart rate monitor, kinesiology tape, sunscreen, nipple guards, disposable raincoat, etc.
3. Starting Information
Start Time:May 13, 2018 (Sunday) at 7:10 AM
Start Location:International Conference Center, Donggang Business District, Dalian
Weather Conditions:The weather in Dalian in May is mostly clear to partly cloudy, with temperatures generally ranging from 10°C to 25°C. According to the weather forecast, the weather on race day will be clear, with temperatures ranging from 14°C to 21°C and wind speeds of 4-5 levels. Runners should be prepared for high temperatures and headwinds.
4. Cut-off Times
1. Mini Marathon cut-off time—8:10 AM (1 hour after start);
2. 10K Fitness Run cut-off time—8:55 AM (1 hour 45 minutes after start);
3. Half Marathon cut-off time—10:10 AM (3 hours after start);
4. Full Marathon has 3 cut-off points:
The first cut-off point is at 21.0975 km, with a cut-off time of 10:10 AM (3 hours after start);
The second cut-off point is at 35 km, with a cut-off time of 12:10 PM (5 hours after start);
The third cut-off point is at the finish line at 42.195 km, with a cut-off time of 1:10 PM (6 hours after start).
To ensure the safety and smooth progress of the race, cut-off times are set for each segment of the race route, and traffic will be closed accordingly. After the cut-off time, the respective road sections will reopen to normal traffic. Runners who have not completed the corresponding distance within the cut-off time should stop the race and exit the course to avoid danger. Those who exit the race can take the shuttle bus provided by the organizing committee to the finish line.
5. Finish Line
Full Marathon Finish: International Conference Center, Donggang Business District.
Half Marathon Finish: Wuwu Road
10K Finish: West side of Xinghai Convention and Exhibition Center (behind Dalian Modern Museum)
Mini Marathon Finish: Senmao Building
6. Running in High Temperatures
May is considered a beautiful season by many, with temperatures around 20°C, making it ideal for travel and outdoor activities. However, for many marathon runners, this temperature is slightly high. The exciting events held at the end of last month, such as the Yangzhou Marathon, Shanghai Half Marathon, and London Marathon, attracted a lot of attention but were all labeled as 'high temperature' races.
For runners aiming to set a new personal best (PB), the weather is crucial. So how should runners cope with running in high temperatures? How can they avoid heatstroke, exhaustion, and fainting?
How can runners prevent heatstroke, exhaustion, or fainting?
1. Pay attention to the highest temperature of the day
According to the weather forecast, the lowest temperature on race day is often around 10°C. Many runners may feel cold in the morning and wear more clothes, not realizing that temperatures can quickly rise to over 20°C once the sun comes out. If you wear too much during the race, you will feel extremely hot. The correct approach is to wear more clothes if it's cold in the morning, but remove the extra layers and store them in your race bag before the race starts.
2. The cooler the running gear, the better
The popularity of compression gear makes many runners feel like they have superpowers when wearing it. However, compression gear is not that magical. If it really had the ability to improve performance and prevent fatigue, why don't elite runners wear it? Wearing too much compression gear in this season can hinder heat dissipation. Shorts, short sleeves, and vests are sufficient. If you must wear compression gear, limit it to compression socks or leg sleeves.
3. Take proper sun protection measures
If it's sunny on race day, pay attention to the strong sunlight, which can raise your body temperature and affect your vision. A hat and sunglasses can effectively block the sun and help prevent sunstroke. Additionally, wearing light-colored clothing is more beneficial than dark-colored clothing under strong sunlight.
4. Learn to use cooling sponges
Many runners only focus on hydrating at aid stations, but cooling sponges are also provided. These water-soaked sponges are essential for cooling down during hot races. Use the sponge to wipe your face, neck, shoulders, and underarms, as these areas have high blood flow. The evaporative cooling effect of the water can significantly reduce your body temperature and alleviate discomfort.
5. Enter every aid station and hydrate regularly
For most amateur runners, it's important to enter every aid station, but don't drink too much each time. Drink 200-300 ml of water or sports drink each time, which is about 2/3 of a paper cup or one full cup. In the first hour of the race, you can drink plain water. After the first hour, when sweating increases and salt loss becomes noticeable, you need to replenish electrolytes with sports drinks. Salt tablets, energy gels, and food also contain salt and are important sources of salt replenishment. You can take one energy gel and 1-2 salt tablets every 8-10 km.
6. Increase training to improve heat tolerance
Humans have a strong ability to adapt, and heat adaptation is known as heat acclimatization. If you have registered for a marathon in May or later, you should start preparing in advance. For example, try running at noon when it's hottest, rather than only in the morning or evening. Additionally, increasing your running training and improving your physical fitness are fundamental to preventing heatstroke.
7. Post-race Relaxation
0-15 minutes
After crossing the finish line and receiving your medal, don't immediately sit or lie down. Walk slowly for about 10 minutes to avoid a rapid drop in heart rate and prevent lactic acid buildup. If it's cold or windy, put on a jacket immediately to prevent catching a cold.
15-30 minutes
After walking slowly, your organs and muscle groups will calm down. You can start stretching and massaging your legs to avoid stiffness and lactic acid buildup. Wrapping your legs with the towel provided at the finish line will help with blood circulation. There will be massage services at the finish line, but you may need to wait in line.
15-45 minutes
Eat something to replenish energy, such as bananas, energy bars, and high-glycemic foods. Chocolate milk is also a great option. Drink some sports drinks to replenish the electrolytes lost through sweat during the race, maintain blood sugar levels, and aid muscle recovery.
30-60 minutes
After returning to your 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 help 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, you can lie down after showering and elevate your legs against a wall for 5-10 minutes to help with stretching and prevent blood pooling in your legs. If you have enough time, take a nap for an hour or two.
3-6 hours
Before your next meal, eat some carbohydrates every hour or so. Fruits rich in vitamins and starch are a good choice. For your main meal, consume high-quality protein to repair damaged muscles and tissues. Also, remember to 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 your sleep quality.