Never run at a pace beyond your ability

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When you get home, you’d better use the foam shaft to give the whole body a thorough relaxation

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Some dry goods, I hope to attract your attention

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You can warm up by running, or you can warm up in situ

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I hope we can pay attention to them

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However, some novice runners who are not old enough and have not accumulated much are eager to try half marathon

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In the first week, I jogged 8-10 ㎞ at ordinary times and took three breaks

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It must take longer than usual to help the body recover as soon as possible and relieve fatigue

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On the day of the game, there are some things that need special attention

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Generally, the white tablecloth is used to replenish water, and the other colors are used to replenish drinks

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There are some matters that need to be paid attention to during the competition

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The last section of the road is the most dangerous

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“Pole” – generally, when the terminal runs to 17-18 ㎞, there will be “pole”, which is prone to heart rate surge, unable to run, cramps and other phenomena

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You can sign up for the half marathon on the weekend

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A SIP is enough

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In the third week, we usually jog for 10 minutes

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After controlling the speed of the gun, don’t rush with the crowd

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Since you can’t run a marathon, can you do a half marathon? Novice runners can run half marathons

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In general, you can increase some speed after 7

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If the precious sugar in the body is consumed early, it will be difficult later

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We can add an energy glue at 15

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Despite the impact of the epidemic this year, with the joint efforts of all parties, marathon events across the country have been restarted one after another

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It’s better to practice the core and leg muscle strength at night to ensure enough sleep

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The fourth week, the fifth week, usually 10 ㎞ jogging, a weekend 16 ㎞ jogging, running three rest one

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In this way, our first half marathon was completely completed

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There are some matters that need to be paid attention to during the competition

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Note: This article

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Otherwise, it will bring harm to the body

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To save energy, run at a slower pace than usual

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Do a good job of warming up before running and stretching after running

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If you want to be able to run twice, you can try half horse

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On the weekend, we jog for 14 minutes and take three days off

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Every time a supply station comes, drink water

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Stretch and then stretch the whole body

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This is undoubtedly a great blessing for the mass runners, and they can finally show themselves in various competitions

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We can go through about seven weeks of targeted training to achieve the condition of being able to run twice

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Therefore, after 16 ㎞ we will slow down and smoothly cross the “pole” area, and then accelerate after 18 ㎞ period

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Therefore, my answer to the question raised by the subject is

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I hope we can pay attention to them

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However, after a period of targeted training and reaching the condition of being able to run two 16 ㎞ distances, we can go to the field to try

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Let’s not sprint, but go through the terminal arch at normal speed

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Make sure your body is warm up

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Basically will not appear on the field can’t run, run after a long time can’t recover and injury situation

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16 ㎞ is the stepping stone of half horse

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Let’s say a novice runner who can run 10 at present

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If you want to be able to run twice, you can try half horse

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It means that the runner has the endurance to run half marathon and can hold on to half marathon

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After 10, if you sweat a lot, you can drink more, or drink some sports drinks to supplement electrolytes

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Don’t stop immediately after crossing the arch, continue to jog for a while, gradually transition to walk until stop, wait for the heart rate to return to normal, and then go to get the medal and bag

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In the sixth week and the seventh week, you usually jog 10 minutes

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In the second week, I jogged 10 times at ordinary times, and jogged 12 times at the weekend

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It’s late autumn, and it’s horse racing season

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Warm up before running, we must warm up in advance, cold start will not only bring injuries, but also consume more physical strength, making us unable to run behind

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