The following are suggestions from the U.S. Olympic Marathon runners on the game, pace, and attention.
Avoid the sun, cool off the start
Sarah Flanagan, who had a personal best of 2 hours, 21 minutes and 14 seconds, was one of the fastest marathon runners in the world and a popular candidate for the US Marathon Olympics. But when the pre-qualifying game left 3 miles (about 4.8 kilometers), her position in the team was precarious. "I burst into motion and my ears buzzed and I couldn't concentrate on my sight." She told the "Runner World" magazine during an interview after the game. When she stumbles across the finish line, her body temperature is too high to be dehydrated. Everyone knows that the temperature is not low that day, actually reached 75 degrees Fahrenheit (about 23 degrees Celsius), setting a high record for the qualifiers, so why does the old Flanagan run so hard?
The influence of temperature and humidity on running is already well-known, but the third element that causes hyperthermia: sunlight, is often overlooked. Most marathon races started in the early morning, but this time the women's marathon qualifier started at 10:22 am and directly exposed the players to the hot daytime. A study published this year shows that the solar radiation power per square meter can reach 800 watts, equivalent to a sunny day. In comparison with the same temperature and humidity, but no solar radiation, such radiation can halve the human body's exhausted time.
If you have to participate in the day, shorten the warm-up time, so as not to start with too high body temperature, this is the study of Ronald Mohan, one of the authors of the study of solar radiation. Look for a cool, timely replenishment, if wearing a hat, to ensure good ventilation. No tactics can replace the rich experience, Mohan stressed. Vlagengen, who was ranked third in the qualifiers, polished a replenishment and speeding plan for the Rio Olympic Games in a high-temperature training room at the US Olympic Training Center in Springs, Colorado, starting at 9:30 in the morning. , simulate the situation during the game.
Go together and work together
One of the unforgettable images in the qualifier was Champion Amy Krug who slowed down and ran with Flanagan (his own training partner). At that time, Flanagan was already struggling. They run side by side, sometimes looking like one person. So is Craig's company useful? The answer is yes, and research on the effectiveness of teamwork can prove it.
A study of rowers at the University of Oxford found that the value of the pain threshold for a real-life test subject wearing a blood pressure monitor was higher after group training than for the same training alone. The emotional connection between teammates may be like a “smart placebo,†explains Emma Cohen, an Oxford University cognitive and evolutionary anthropologist. Being aware that having a teammate accompany you around can stimulate the brain's chemical reactions and help us cope with pain and tiredness. This may be because we know that if we use too much force, someone around us will give a helping hand in time.
The frequent running frequency of Flanagan and Craig may be more powerful "social support", Cohen further explained. In another study, she and her colleagues found that if runners warm up with their teammates, their performance when running will increase. If the warm-up project is also synchronized (including the dynamic warm-up of the metronome), the improvement will be even more pronounced (the same brain-boosting chemistry may explain why we like dancing). Running may be an independent sport, but it will be happier (and faster) with friends.
Make plans and stick to plans
The pace of change in the pace of a marathon is so impermanent that it is almost impossible to write a dissertation. Gerald Wardyn did just that. This was his postgraduate thesis at BYU. He analyzed the 5,000 runners in the St. George's Marathon. The study was inspired by his marathon. In 2013, he experienced his full confidence in his wife's thumb when he halfway up and the tunnel vision at the end (referring only to the situation in front of him) and chaos.
The most important advice he gives is: instead of focusing on the status of the runners around, or the excitement of the game itself, it is even more important to focus on your own limits. In the Los Angeles qualifiers 15 miles (about 24 kilometers), Ward knew he couldn't follow Tyler Pennel when he started to accelerate and dumped the big team. He fell to fourth place and began to focus on achieving the maximum pace he could safely maintain. This pace was enough to allow him to catch up with Peller after 21 miles (about 34 kilometers) and let him run into the top three.
In the women's qualifiers, Deusley Linden performed his five-to-forty-twenty-second pace plan (according to her previous training and predicted conditions) in no uncertain terms, even if it means that in the match, The top three have opened a certain distance. Whether your plan is to maintain a certain status or maintain a fixed pace, you need confidence and experience to shield the surrounding situation, because if you try to run someone else's game, then you will only pay the price.
Suppress impulses and control yourself
In the men's and women's qualifiers, the first players to start sprinting are relatively less experienced athletes. This is not a coincidence. In the end, they can only fight again. Tyler Peller, 28, with a personal best of 2 hours, 13 minutes and 32 seconds, started at 15 miles; Kyllen Tyler, 29 years old, had his first performance in 2015 at 2 hours and 28 minutes. Seconds, running in front of the team at 8 miles (about 13 kilometers). Another thing they have in common is that they feel relaxed when leading.
"When I started leading, I wasn't crazy. I was relaxed and I didn't feel tired until the heat hit me." Taylor Penner, who finished fifth, said,
The sprint to his own plan was also explained by the same reason: "At that time it was a downhill, I began to relax and run with my comfortable pace." When he realized that he was leading, "I let this feeling take the place of reason. â€
As senior marathon runners around them will warn, it's normal to feel relaxed until most of the schedule. The marathon is not like a short distance game. The pain is evenly distributed on the schedule. On the contrary, the pain of the marathon is concentrated in the end. Runners need to reevaluate their expectations and suppress the urge to accelerate, even if they feel good about themselves. This is the lesson that Peller and Taylor will remember in their next game. "I have not much experience in the game, so the lead is definitely not a good decision, learn lessons." Taylor said after the game.
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