◆ please also run on flat Asphalt during training.

◆ please be prepared.

◆ please test your clothes and running shoes in advance during the half marathon.

◆ cheer at the finish line.

◆ please have enough rest a week before the marathon.

By patiently crossing the high wall and staying in the “hammer man”, some people who ran too fast at the start of the marathon consumed their glycogen reserves in advance.

On that day, and of course on the second day, you need to take a walk for a positive and better recovery.

Do you want to see a picture of depression later? Boston Marathon finish Video 2 minutes to watch all the players rush the line after the race | after running – recover! You should walk slowly anyway to maintain your blood pressure.

◆ please note that your weight should not be too high.

Under the action of adrenaline and the stimulation of people running together and the audience, you run too fast unconsciously at the beginning.

When there is a great temptation, please leave your due beer or champagne at night! Meet an assistant, tour group, or caretaker with your clothes and supplies as soon as possible.

During the race | keep nervous during running.

◆ please eat while running—————- Create beauty! Run healthy————– Garmin running watch (recommended link) garminhrm Pro advanced dual-mode heart rate band (recommended link)..

seamless bandana

◆ if you think you are too slow in running, please accelerate carefully after just passing the half distance or 25km of the marathon.

However, you still need to consider whether your friends or family will pass you the prepared bottle.

When you feel thirsty, it’s too late! ◆ please don’t miss any supply station (kipchogg will easily complete the supply of the last supply station even if there is an opponent closely following).

There should also be such unity in the middle paragraph, of course, when the position is at the back.

When the devil in your heart appears, you need to drive it away mentally.

◆ most people before you just follow blindly, not always on the best route.

Your sweat is far more than the water you can supply! If necessary, you need to stop briefly, then find the right drink and drink on the road.

Healthy nutrition is particularly important now.

After months of Marathon preparation, you should recover physically and mentally and plan your vacation after training.

◆ please pay attention to make the running time meet the weather conditions and road conditions.

If your speed is too fast, please adjust the speed immediately.

If it’s still difficult – think about it.

◆ please do enough slow training.

◆ please drink water at the first supply station and eat something if you can.

Instead of stretching, massage, swimming in warm water or taking a hot bath are now better for the body.

But in fact, you have a second choice, that is, the official supply station.

You know, you won’t waste half a year of training because of an hour’s heavy pace.

◆ please make sure you replenish enough water and glycogen.

◆ please don’t take part in too many competitions in the early stage.

◆ please consider organized supplies with people you trust.

The recovery of muscle fibers, motor organs, hormones and the immune system can last for weeks.

Therefore, please avoid painful exercise with the “hammer man”:◆ please start preparing at least a year and a half in advance.

Even if there are some difficulties, smile reluctantly.

◆ please pay attention to the weather.

◆ under the interference of many runners, the results of heart rate measurement are often inaccurate; Therefore, please always pay attention to the midway time.

Even the top athletes will keep up with each other in the final stage, which can help each other for a long time.

In the following week, it may be up to three jogs lasting half an hour to one hour.

Fat burning does not provide the energy needed to maintain speed, because too much carbon is required for carbohydrate conversion.

◆ please cheer yourself up at the last stage and try not to waste anything.

Cycling and swimming are also ideal.

Please eat some extra nutritious food at dinner.

Although the first is the acceleration of breathing, the result of rapid breathing is lateral chest tingling, and the diaphragm muscle may be overloaded, the final speed will continue to decline, and the fat conversion will become worse and worse.

◆ don’t run too fast when starting.

Most of the time, they will run along the blue line again.

◆ please run long enough.

◆ at any time, running at the last time or slowly is better than starting too fast.

Do you run with the wind and turn against the wind in the second half? If you are not the leader, you can try to reduce the wind resistance in the team.

Most will be located near the runner’s sense of running pleasure.

Please set your own direction and don’t waste every meter.

There will be photographers there when they cross the finish line.

You know, it’s very easy to catch a cold now! Please drink enough water and mineral drinks containing carbohydrates, and eat bananas or other foods.

Will the weather change, or will the sun come out later? Please choose a water plan and time allocation plan that is consistent with the weather during your run.

Therefore, I constantly remind myself not to start too fast! “The man with the hammer” is waiting for you! ◆ in order to control the time, please check the midway time at the first route sign.

After running, there will be supply, massage and service stations throughout the marathon.

◆ please observe the wind through flags or buildings.

Please pick up your medal at the reception desk, put on your clothes as soon as possible to keep warm, or wrap up towels or blankets and other supplies provided by the marathon organizers.