The marathon is a high-load, high-intensity, long-distance competitive sports. It has a certain degree of risk, and has a higher requirement for the athlete's physical condition. What should the players participating in the marathon pay attention to before and during the game? Professor Wang Yan, deputy director of the emergency department of Sun Yat-Sen Memorial Hospital of Sun Yat-Sen University, brought us a lot of dry goods.
Two weeks before the game
Avoid excessive training
Stop training more than 20 kilometers a day.
One week before the game
Proper training
The daily training volume is maintained at 5 to 10 kilometers.
Endurance training is best for off-road surfaces such as grasslands and mountains.
Physical fitness training mainly includes abdominal muscle training and support strength training, ie, knee and ankle joint training.
Three days before the game
1, adequate sleep
Sleep time can not exceed 24 o'clock in the morning, the amount of sleep every day should be more than five or six hours or not less than the amount of habitual sleep.
2, supplement nutrition
With a large number of high-carbohydrate supplements.
Before the game
1, eat less meat and more water
Increase high-carbohydrate intake to 70% to 90%. Before the competition, pay attention to eat less meat, more water, do not drink too much.
2, through the gas clothes
Keep warm and choose loose, breathable and sweat-absorbent clothing.
3, do not choose new shoes
Shoes should not choose new shoes, preferably through one or two physical training shoes.
Choose soft, cotton, and seamless socks.
The shoelace should not be tied too tightly. It is advisable to have no obvious pressure on the foot.
Cut toenails short and flat before the game.
A few hours before running
1, pay attention to breakfast
Suggest a bowl of rice porridge, pasta two or two, eggs one to two (preferably not to eat fried, sweet food and meat food). It is best not to eat for three hours before the game, but you can eat a small amount of chocolate or energy bars.
2, warm up before the game
Do not undress prematurely. 30 minutes before the race can be adaptive activities to improve their body temperature and adaptability of the heart.
3, body protection
Obesity and those with thicker legs should preferably apply Vaseline plasters on the underarms of the ankles, and nipple paste rheumatism plasters (band-aids) to prevent skin abrasion.
In the game
1, starting to avoid collision
2, run halfway and then speed
3, drink water at every drinking station
Starting from 5 or 10 kilometers, each drinking station is recommended to drink water, each time the water supply does not exceed 100 grams, after the supply to slow start to continue running.
4, how to deal with physical discomfort?
Dyspnea: Immediately slow down and adjust breathing. If there is still no improvement after the adjustment, you should immediately withdraw from the game and indicate your medical treatment to the staff. This may be a precursor to the occurrence of cardiovascular events.
Dizzy: Stop running immediately and walk slowly. If there is no effect, you should immediately indicate to the staff to quit the competition and if necessary call an on-site ambulance to provide services.
Abdominal Pain: Slow down, either side of the pain, lift up your arm and run for 5 minutes. Take a deep breath and quit the game if necessary.
Pain in the knee or ankle: Immediately slow down. Pain persists after 2 minutes. Run at the slowest speed for 2 minutes. If the pain persists or strengthens, immediately change to run. After 5 minutes, slow down. run. If the symptoms persist, you must quit the competition and seek medical attention.
Fall injury: immediately ice, no ice cubes with cold water. Never use hot towels or apply safflower oil.
5. Beware of the three dangerous moments
The majority of sudden deaths in marathons were caused by rapid ventricular fibrillation. This situation mainly occurs in the three “dangerous momentsâ€, and participants must pay great attention.
Half-length segment: This phase is prone to extremes. Participants tend to stick to the game with the "clench on the teeth," but this method is not scientific. When faced with poles, runners should slow down properly, reduce the burden on the body, and wait until the body adapts before choosing whether to resume speed.
When sprinting: Sudden deaths in the marathon race often occurred near the end of the line, mainly due to problems in the function of the heart. To put it bluntly, the heart did not “hit†and did not bleed, causing systemic insufficiency and causing death. Sudden death during sprint is more concentrated in people under the age of 30. At this time, the correct way of handling should be to not easily accelerate, and amateur players should choose to gradually slow down to stop slowly after reaching the end.
After reaching the end point: After the sprint, you must not stop immediately and do some cushioning exercises. For example, walk first and then do some stretching exercises. These “buffers†will reduce the chance of sudden death.
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