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跑马拉松注意事项 - Matters needing attention in running Marathon

文章目录

一、 跑马拉松注意事项
二、跑马拉松的好处
三、 跑马拉松的误区

跑马拉松注意事项

1、跑马拉松注意事项之做好准备活动

跑马拉松的注意事项在于长跑锻炼前的准备活动要做好。准备活动能充分地活动各关节,减少各关节间的粘滞性,调动身体循环系统、呼吸系统的积极性,使全身心都投入到长跑锻炼中去,有利于长跑过程中“极点”的克服。跑马拉松注意事项 - Matters needing attention in running Marathon

2、跑马拉松注意事项之不要骤停

长跑后千万不要骤停。在长跑运动过程中,由于下肢肌肉频繁而有规律的收缩,单位时间内流经下肢的血量增加。如果运动后骤停,扩张的血管突然失去肌肉有节律的挤压,回心血量减少,容易造成重力休克。正确做法应该是运动后逐渐递减运动强度,一般持续1-10分钟递减运动为宜。

3、跑马拉松注意事项之做好赛前放松

训练及赛前要把脚趾甲剪短、剪平;可通过足浴放松,并经常用热水泡脚;号码布:最好在比赛前一天睡觉前缝好,避免第二天早上手忙脚乱;运动装:应遵循宽松、透气和吸汗的原则,衣服不宜过多或过少,以免影响运动或肌肉痉挛;跑鞋:应选择穿着轻便、舒适、透气、耐磨的跑鞋,最好在赛前已穿过数次,经过磨合。建议不要穿旅游鞋和足球鞋;袜子:参赛时不宜穿新袜子,最好穿洗过几次的旧袜子,新袜子容易与脚摩擦,严重时会磨出水泡,建议选择吸汗、无缝短袜;鞋带:不宜系得太紧,以脚部没有明显的压迫感为宜。

跑马拉松的好处

1、抵抗疾病

与那些每周跑不到3英里的人相比,每周跑10英里(或更多)可以使高血压的发病率降低39%,高胆固醇的发病率降低34%。

2、使身体机能运转良好

男性如果每周燃烧至少3000卡路里(大卡),也就是跑步大约5个小时,患勃起功能障碍的几率会降低83%。

3、健壮骨骼

密苏里大学的研究人员在对比了跑步运动员和自行车赛手的骨密度后,发现与其他有氧运动相比,跑步更能强壮筋骨。63%的自行车赛手脊椎骨和髋骨的密度较低,而对于跑步运动员来说这一数字为19%。

4、有助于睡眠

失眠者如果跑步,则只需要17分钟就可以入睡,而不跑步的话,他们就需要38分钟入睡。而且,如果参加运动,睡眠时间也会延长1小时。跑马拉松注意事项 - Matters needing attention in running Marathon

5、少打喷嚏

瑞典一项调查表明,每天锻炼一小时,可以使上呼吸道感染的发病率降低18%。适量的锻炼可以提高免疫力。

6、有助于呼吸

研究人员让哮喘病患者每周做两组心肺功能训练和一组力量锻炼,三个月后,发现他们气短、哮喘现象明显减少。

跑马拉松的误区

1、缺乏明确的计划

要想跑一场马拉松,可不是说跑就能跑的。长跑最重要的是要增加耐力,然而,要想增加人体的耐受力,需要长时间的训练,但是大部分跑马拉松的新手准备时间都不会很长。要想跑马拉松,你的训练时间最好不要少于6个月,但是你可以调整每天的训练时间。跑马拉松注意事项 - Matters needing attention in running Marathon

2、不会休息

不要以为跑得快的牛人容易受伤,反倒是跑得慢的新手,很容易得一些“高级”的伤病。归根到底,新手容易受伤的原因都是:基础没打好,就特别爱跑长距离,还容易冲刺速度。所以,长跑中一定要注意休息。长跑中一直跑会很累,但是如果途中休息一会,即使走一小会,身体也就不那么累了。事实上,马拉松比赛没有规定必须要一直跑,因此当你感觉身体已经达到极限的时候,不妨停下来走走。

3、对于伤病视而不见

很多新手对于伤病总是视而不见的,感觉到腿疼或者膝盖疼,他们也会选择继续往前跑。结果伤病越来越严重。


Article directory

Matters needing attention in running Marathon
The Benefits of Marathon Running
3. Misconceptions in Marathon Running

Matters needing attention in running Marathon

1. Preparing for Marathon Running

The precautions for running a marathon are to do well in the preparatory activities before long-distance running. Preparatory exercises can fully mobilize the joints, reduce the stickiness between the joints, mobilize the enthusiasm of the circulatory system and respiratory system, and make the whole body devote itself to long-distance running exercise, which is conducive to overcoming the "poles" in the process of long-distance running. 跑马拉松注意事项 - Matters needing attention in running Marathon

2. Don't stop abruptly when running a marathon

Never stop abruptly after a long run. During long-distance running, the blood flow through the lower limbs increases in unit time due to frequent and regular contraction of lower limb muscles. If there is a sudden stop after exercise, the dilated blood vessel suddenly loses the rhythmic squeeze of the muscle, and the volume of blood returning to the heart decreases, which is easy to cause gravity shock. The correct way should be to gradually reduce the intensity of exercise after exercise, generally lasting for 1-10 minutes decline exercise is appropriate.

3. Relaxation before running Marathon

Before training and competition, toenails should be cut short and flat; feet can be relaxed by foot bath and often soaked in hot water; number cloth: it is best to sew well before sleeping one day before competition to avoid fussy hands and feet the next morning; sportswear: should follow the principles of relaxation, breathability and sweat absorption; clothes should not be too much or too little to affect sports or muscle spasm; running shoes: should choose to wear light, comfortable, breathable and wearable. The best running shoes are those that have been worn several times before the race and run in. Suggestions do not wear travel shoes and football shoes; socks: it is not appropriate to wear new socks when competing, it is better to wear old socks washed several times, new socks are easy to rub against the foot, when serious, it will rub blisters, it is recommended to choose sweat absorption, seamless socks; shoelaces: not too tight, with no obvious sense of pressure on the foot is appropriate.

Benefits of running a marathon

1. Resistance to disease

Running 10 miles (or more) a week can reduce the incidence of hypertension by 39% and high cholesterol by 34% compared with those who run less than three miles a week.

2. Make the body function well

Men who burn at least 3,000 calories a week, or about five hours of running, are 83 percent less likely to suffer from erectile dysfunction.

3. Strong Skeleton

Researchers at the University of Missouri compared the bone mineral density of runners and cyclists and found that running is stronger than other aerobic exercises. 63% of cyclists have lower vertebral and hip densities, compared with 19% of runners.

4. Helping Sleep

If insomniacs run, it takes only 17 minutes to fall asleep, instead of running, they need 38 minutes to fall asleep. Moreover, if you take part in sports, your sleep time will be extended by one hour. 跑马拉松注意事项 - Matters needing attention in running Marathon

5. Less sneezing

A Swedish survey shows that exercising for an hour a day can reduce the incidence of upper respiratory tract infections by 18%. Moderate exercise can improve immunity.

6. Help breathe

Researchers asked asthmatic patients to do two groups of cardiopulmonary function training and one group of strength exercise every week. Three months later, they found that their shortness of breath and asthma decreased significantly.

The Misconception of Marathon Running

1. Lack of clear plan

If you want to run a marathon, you can't say you can run it. The most important thing in long-distance running is to increase endurance. However, to increase the endurance of the human body, it takes a long time to train, but most of the novice runners in marathon preparation time will not be very long. To run a marathon, you'd better not train for less than six months, but you can adjust your daily training time. 跑马拉松注意事项 - Matters needing attention in running Marathon

2. No rest

Don't think that a fast cattle man is vulnerable to injury, but a slow novice, it is easy to get some "advanced" injuries. In the final analysis, the reason why novices are vulnerable to injury is that they are particularly fond of running long distances and easy to sprint. Therefore, we must pay attention to rest in long distance running. Running all the time in a long distance can be very tired, but if you rest for a while on the way, even if you walk for a short time, your body will not be so tired. In fact, marathons don't require running all the time, so when you feel your body is at its limit, stop and walk.

3. Ignore injuries

Many novices are blind to injuries, feel pain in their legs or knees, and choose to continue running. As a result, the injuries became more and more serious.