10
.
Lubricant male runners need to apply some Vaseline on their nipples to avoid painful abrasions
.
Women runners choose the right bra
.
Eat safely
.
Don’t underestimate the pain 42.195 kilometers may bring to your feet
.
Don’t let training take over your life
.
Finish the race beautifully
.
Click on the official account and join the running circle.
.
Similarly, if you want to run, but your muscles don’t think so, listen to them
.
Lay a good foundation
.
11
.
Get up three to four hours before the race starts
.
As you approach the end of the race, make sure you’re surrounded by people you’re willing to share photos with
.
Even in the most promising games, frequent visits to the toilet can disrupt the pace of the game
.
5
.
Cross training Steve Edwards is the first runner to run 500 marathons in less than 3 hours and 30 minutes
.
22
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At the same time, put some medicine in your pocket in case of an emergency in the middle of the game
.
Write your name on the back of your coat in a high profile, and accept cheers, cheers and even noises from the audience
.
Carbohydrate intake Raphael deinhart, a technical and market researcher at a nutrition company, also recommends making the day easier to start with
.
21
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At the same time, it is more effective for weight loss than endurance training alone.” 17
.
Three weeks from race day, your goal is about 32 kilometers
.
Try to relax, take a moment to calm down and review your game strategy
.
Go to the toilet in advance as soon as you arrive at the starting area of the competition
.
If not, the alternative group photo may cast a shadow on the proudest moment of your life
.
I repeat, don’t eat curry, seafood or anything exotic three days before the competition
.
This is a marathon, not a sprint
.
Just as you don’t buy a brand new pair of running shoes for a marathon, don’t think about wearing a new running jacket
.
Remember, it’s your choice, so try to enjoy it
.
Less is more
.
Think about how much effort and sacrifice you’ve made to get here
.
If you don’t know what’s best for you, go to the running store, where you can get running style analysis and coaching services
.
One day, you will miss the training for various reasons, such as busy taking care of the children, or cooking, or the sofa at home is too comfortable
.
14
.
To try a way of training that people trust
.
Mike peace is one of them
.
Imagination when you’re struggling, imagine how you felt that night, curled up in bed and firmly believing that you’re a marathon runner, too
.
When this important day comes, your brain, body and bladder will be grateful for it
.
16
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Slow at the beginning and strong at the end
. 
“I usually have a simple Greek yogurt with some berries or banana slices, and I’ll have some almonds or cashews.” 8
.
6
.
Treat yourself well and buy a pair of high quality running shoes
. 
It’s no big deal
.
“Breakfast should be light and rich in carbohydrates
.
23
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He said: “don’t be afraid; be excited, because it’s a super exciting thing
.
Trim your toenails
.
20
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9
. 
12
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Run at a relaxed, conversational speed and gradually increase the distance each week
.
Don’t rush out of the crowd when the gun starts to slow down
.
“Core training, weight training and intensive training are all good for overall health and strength, which helps combat the impact of running on the body.” Steve said
.
Only when you feel thirsty, you’d better choose sports drinks in the second half of the race
.
24
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Get up early on race day
.
Brain games count in your brain; focus on the landmark buildings you run by; or imagine you’re running to save the world; or follow the handsome guys and beautiful women in the crowd – the simplest distraction may be the most effective
.
The amount of training in the penultimate week is 75% of your normal training mileage, followed by 50% and 25% a week from race day
Think of a marathon as a series of mini contests for food and drink
. 
Synchronous training try to run at the same time as the race day
.
4
. 
26
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7
.
Super marathon legend Dean Karnazes doesn’t like to run on a full stomach
.
He thinks cross training is the key
.
There are 15 runners who have participated in each London Marathon
.
You can have a good basic training and then you can enjoy it on race day 3
.
25
.
Cereal, toast and porridge are all good choices,” he said 18
.
19
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1
.
13
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Have a balanced breakfast and even have time for a hot bath to warm your muscles
.
Reasonable water supplement and excessive water supplement may be more serious than water shortage
. 
To ensure your desire to compete on race day, you need to gradually reduce the amount of training in the first three weeks of the race day
.
Pre race run 15 to 20 minutes the day before the race to keep your legs balanced
.
2
.
Remember to smile – you just finished your marathon
.
Listen to your body
.
It is necessary to increase the mileage and run a long distance once a week
.
Running professors focus on serving runners, providing training, rehabilitation and equipment! In order to help you get a better marathon experience, we have compiled 26 rules to teach you how to break down running obstacles and avoid injuries
.
Learn to forgive and forget
.
15
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There is no need to explain the possible impact
.
It should be enjoyable
. 
Starting weightlifting, physical therapist Keith Hall said: “weightlifting can increase strength and VO2max
.
“Personally, I like to play light before the game,” he said
.
Get familiar with the game and, more specifically, you need to know where the supply stations are
.
It’s better to miss a day’s training than to get hurt
.