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
minor cold meets marathon you need to know your winter sports gear better
Today is Minor Cold.
Minor Cold is the 23rd solar term in the Chinese lunar calendar and the fifth solar term of winter, marking the official beginning of the winter season. When the sun reaches the celestial longitude of 285° (Minor Cold), it signifies the arrival of the coldest days of the year for China.
Tomorrow is the day of the Xiamen Marathon, marking the start of various major marathon events in 2019.
Braving the severe cold of minus 20 to 30 degrees Celsius to exercise, you might end up looking like this.
Image courtesy of Codoon friend @Xinjiang Qiaoqiao827
As you prepare and train, do you need winter sports gear that understands you better?
First, a summary:
Quick-drying
Warmth
Wind resistance
When choosing winter sports gear, it is recommended to follow the three-layer dressing method: breathable layer, insulation layer, and protective layer.
The inner layer of the upper body, which is closest to the skin, often has the highest insulation requirements because it directly contacts our skin, and the skin's sensation directly affects our overall comfort.
Therefore, the inner layer should prioritize warmth. During running, if sweat cannot be quickly wicked away from the inner layer, it can become a deadly factor for hypothermia. Thus, both insulation and sweat-wicking properties should be considered. For the outer layer, wind resistance is the main factor. Simply put, the outer layer is mainly used to protect the temperature balance created by the inner layers.
Based on this principle, a quick-drying shirt as the base, a warm layer in the middle, and a windbreaker on top will do the trick. For women, it's best not to wear overly thick bras for warmth during winter sports, as they lack breathability. Instead, choose a sports bra.
Tips: Try to avoid cotton clothing. Pure cotton material does not facilitate sweat evaporation and can easily cause chills after exercise.
First, a common misconception: Many people choose to wear fleece-lined thermal pants underneath when running in winter. Sweating during the run makes the legs damp and cold, making the entire exercise experience unpleasant, and they never want to exercise again. This is incorrect.
The correct approach is to refer to the upper body layering method. Wear compression pants close to the skin, which provide both warmth and compression. You can wear sports pants or shorts over them. The sensitive areas of the lower body are the knees and the crotch. Knees are susceptible to cold, so you can add an extra layer for warmth. The crotch area is prone to dampness, so avoid cotton or fleece-lined underwear. Of course, not wearing underwear is also an option, haha.
For the feet, it's about choosing the right running shoes and socks. Running shoes with a warm design are essential to keep your feet at a comfortable temperature. Regular breathable running shoes are not suitable for the winter outdoor environment.
During running, moisture can accumulate in the feet, leading to blisters and making your feet feel cold. Therefore, moisture-wicking socks are crucial. Also, pay attention to bacterial control, so functional socks are a good choice.
Tips: For winter outdoor running, you can choose running shoes that are half a size or a full size larger than usual, then wear an extra pair of socks or put a transparent plastic bag over your socks for added warmth.
During winter running, due to physical activity, sweat pores are open, and the head is the largest area in contact with the outside besides the face. Sweating heavily can cause rapid heat loss from the head. In low temperatures, if the head cannot stay dry, it can easily lead to colds. Therefore, it is recommended to use a multifunctional headscarf or a quick-drying hat to keep the head warm during road running. This ensures that sweat is quickly absorbed and evaporated, keeping the head dry and warm, preventing hypothermia.
Gloves and hats serve similar functions in winter. If you don't wear gloves while running in winter, no matter how warm your body gets, your fingers will remain cold, affecting the overall running experience. So, don't forget to wear gloves when running outdoors in winter or when the temperature is below 5 degrees Celsius.
If there is smog while running in winter, it is recommended to wear a cycling mask, which has less resistance and helps expel moisture from breathing.
Another essential item for winter running is a neck gaiter. During running, a lot of wind can enter through the neck or collar area, so a good neck gaiter can help reduce cold air entering the warm body, ensuring you don't catch a chill.
In winter, the temperature is lower, and the air is dry. During running, we are more likely to feel short of breath and uncomfortable in the heart, making it difficult to determine whether to continue running. At this time, professional heart rate and ECG monitoring equipment can be helpful. These devices can monitor your heart rate in real-time, allowing you to understand whether you can continue exercising, which is crucial for both exercise effectiveness and safety.
The Codoon GPS sports watch S1 provides 24-hour PPG optical heart rate monitoring, recording heart rate data changes in real-time during exercise, making workouts safer and more efficient. Besides real-time heart rate data for maintaining a safe exercise state, it will automatically notify your emergency contact if you trigger extreme heart rates or fall unexpectedly during exercise.
Finally, we hope everyone can wear the most suitable sports gear this winter and run with joy!
(Some images and text are sourced from the internet. If there is any infringement, please inform us for removal!)
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