Personalized Marathon Training Plan Guide
Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.
Why Choose an AI-Customized Marathon Training Plan?
- Personalized Assessment: Based on your running experience and fitness condition
- Smart Adjustments: Training intensity optimizes automatically with progress
- Scientific Pacing: Based on your target finish time
- Injury Prevention: Reasonable intensity progression to avoid injuries
because of this move in the marathon race netizens are in an uproar
On December 2nd, at the Nanning Marathon, Ethiopian runner Tona was leading the race and wanted to continue with a cool-down jog after crossing the finish line. However, he was forcibly stopped by staff and collapsed to the ground.
This action sparked heated discussions online, with widespread criticism.
Screenshot from the internet
Many well-known public accounts also came forward to express their condemnation.
Screenshot from the internet
In fact, this is not the first time. Some netizens compiled a list of athletes who were forcibly stopped in 2018.
Footage from the finish line of 15 races in the 2018 Run China series.
What are the consequences of such forced sudden stops?
Regarding such unprofessional actions, the PT at Shukan Clinic has something to say:
Forcing a sudden stop after a marathon is very dangerous.
1
Heart attack, shock, sudden death
The total blood volume of a person is usually 7%-8% of their body weight. Blood is distributed not only in blood vessels but also in muscle tissues and organs.
During intense exercises like marathons, all the blood concentrates on supporting the activity, increasing energy transport, and helping the body dissipate heat. It's like a factory that usually produces 10 tons of goods but needs to produce thousands or even tens of thousands of tons during a marathon.Overload operation.
The perfect coordination of the heart and muscles, among other organs, supports the entire process.
In such a high-speed operation of blood and organs, a sudden forced stop causes the muscles to abruptly cease movement.The heart's blood return decreases, circulating blood volume reduces, and oxygen supply diminishes, leading to insufficient oxygen supply to the brain.,Mild cases may result in chest tightness, nausea, dizziness, and blurred vision, while severe cases can lead to heart attack, shock, or even sudden death. This is no exaggeration.
2
Muscle injuries, joint sprains
Exercise can be divided into two types: predictable repetitive movements and unpredictable spontaneous movements. Marathons fall into the category of predictable repetitive movements. This means marathon runners can predict that throughout the marathon,they will repeat the same running posture for 42.195 kilometers..
Anyone who has run a marathon will have experienced this: the body becomes stiff and it's hard to stop. Let's do some math: assuming an average person takes a 1-meter stride for each step in a marathon, 42.195KM ÷ 1M/step = 42,000 steps, approximately 42,000 repetitive actions. It's no wonder the body becomes stiff!
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In such a stiff state, all muscles are mechanically repeating contraction and relaxation. A sudden external interference can disrupt this rhythm, and the muscles that maintain balance may fail to activate, causing the body to lose balance, which can likely lead to<strong style="letter-spacing: 0px;box-sizing: border-box;">ankle, knee sprains, wrist injuries, and in severe cases, ligament sprains and fractures.</strong>etc.
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Forcing a sudden stop after a marathon significantly increases the risk of sports injuries for athletes, coupled with unpredictable cardiovascular system dangers, posing great harm, even death, to the athletes.
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<strong style="box-sizing: border-box;">What should be done after completing a marathon</strong>
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Marathons are high-intensity, competitive sports with inherent risks. Both professional and amateur marathon runners can suffer sports injuries, or even sudden death.
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From 2012 to 2016, there were 30 cases of sudden cardiac arrest during marathons, with an average age of 34.4±10.3 years. Once a danger occurs, the on-site medical conditions are very limited, and the mortality rate is very high.
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Shukan PT teaches you safe marathon tips
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1
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Pre-race assessment is crucial
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It is strongly recommended that all participants<strong style="box-sizing: border-box;">undergo pre-race screening and assessment</strong>, to reduce the occurrence of sudden death and disability.<br/>
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2
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Avoid sudden stops
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<strong style="box-sizing: border-box;">Prohibit any sudden stop operations during or after the marathon</strong>, resting in place or lying on the ground is very dangerous!
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3
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Cool-down exercises
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After high-intensity exercises like marathons,<strong style="box-sizing: border-box;">it is essential to gradually reduce the exercise intensity</strong>, to reduce the burden on the circulatory system and allow the heart to return to normal rhythm.<br/>
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It is recommended to continue walking for about 10 minutes to avoid muscle cramps. While walking, try to take larger steps to stretch the tense muscles.
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4
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Stretching exercises are necessary
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After walking, perform<strong style="box-sizing: border-box;">muscle stretching</strong>. Hold each stretch for 20-30 seconds and repeat 2-5 times. You can refer to the following four stretching exercises.
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Apply ice for pain
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After stretching, if some areas are painful, you should immediately<strong style="letter-spacing: 0px;box-sizing: border-box;">apply ice</strong>, with each ice application not exceeding 20 minutes, and can be done 3-5 times a day.
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Shukan's warm reminder
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Runners who are not adequately prepared may experience delayed onset muscle soreness the day after the race, usually peaking at 24-48 hours and then gradually subsiding.
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Post-race, reasonable muscle stretching, relaxation, ice application, and nutritional interventions (supplementing protein, fruits, vegetables, etc.) can accelerate the disappearance of delayed onset muscle soreness.
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We hope that the "deadly pull" for a "photo op" will not happen again. More attention should be paid to the sport itself and less to formalism.<strong style="box-sizing: border-box;">Healthy and safe marathon running is the true essence of a marathon</strong>!<br style="box-sizing: border-box;"/>
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Author of this article:Yang Fengming, Senior Physical Therapist at Shukan Clinic / Sun Zhenxin, Chief Physical Therapist at Shukan Clinic
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