Even the most promising game, frequent visits to the bathroom can disrupt the rhythm of the game.

One day, you will miss training for various reasons, such as busy taking care of your children, cooking, or the sofa at home is too comfortable.

 24.

 13.

Three weeks from race day, your goal is about 32km.

At the same time, put some medicine in your pocket in case of an emergency in the middle of the game.

It should be pleasant.

Think of a marathon as a series of mini races to get food and drink.

Be familiar with the game.

Running professors concentrate on serving runners and provide training, rehabilitation and equipment! In order to help you get a better marathon competition experience, we have compiled 26 competition rules to teach you how to break running obstacles and avoid injuries.

To ensure your desire to compete on race day, you need to gradually reduce the amount of training in the first three weeks of race day.

More specifically, you need to know where the supply stations are.

 21.

5.

 15.

Eat a balanced breakfast and even have time for a hot bath to warm your muscles.

This is a marathon, not a sprint.

It’s no big deal.

 25.

 10.

1.

Reasonable water replenishment and excessive water replenishment may be more serious than the problem of water shortage.

Trim your toenails.

Listen to your body.

 6.

 4.

Cross training Steve Edwards is the first runner to run 500 marathons in less than 3 hours and 30 minutes.

Synchronous training try running at the same time as race day.

Women runners choose the right bra.

A total of 15 runners have participated in each London Marathon.

2.

Learn to forgive and forget.

Go to the bathroom in advance.

The possible impact doesn’t need to be explained.

Carbohydrate intake Raphael deinhart, a technical and market researcher at a nutrition company, also suggests making the day easier.

Lay a good foundation.

Pre race run for 15 to 20 minutes the day before the race to keep your legs balanced.

Similarly, if you want to run, but your muscles don’t think so, listen to them.

 19.

Try a trusted way of training.

Don’t rush out of the crowd after the gun starts to run slowly.

Legendary Super marathon runner Dean Karnazes doesn’t like running on a full stomach.

Get up early on race day and get up three to four hours before the start of the race.

Let me repeat, don’t eat curry, seafood or anything a little exotic three days before the game.

Run at a relaxed, conversational pace and gradually increase your distance every week.

 14.

Remember, it’s your choice, so try to enjoy it.

I also eat some almonds or cashews.”  8.

Dress appropriately, just as you won’t buy a new pair of running shoes for a marathon, and don’t consider wearing a new running jacket.

Think about how much effort and sacrifice you have made to come here.

It’s best to choose sports drinks in the second half of the game.

Lubricating oil men runners need to apply some Vaseline to their nipples to avoid painful abrasions.

“Personally, I like to pack light before the game,” he said.

Try to relax, take some time to calm down and review your game strategy.

 12.

Don’t let training occupy your life.

Less is more.

He believes that cross training is the key.

Be kind to yourself and buy a pair of high-quality running shoes.

“Core training, weight training and intensive training are good for overall health and strength, which can help combat the impact of running on the body.” Steve said.

“I usually drink a simple Greek yogurt with some berries or banana slices.

Mike peace is one of them.

Brain games counting in the brain; Pay attention to the running road signs; 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, then 50%, and 25% a week from race day.

running rucksack

If you don’t know what is best for you, go to the running store, where you can get running style analysis and coach counseling services.

Cereals, toast and porridge are good choices,” he said  18.

It’s better to miss a day’s training than to get hurt.

 9.

 20.

He said: “don’t be afraid; be excited, because it’s a super exciting thing.

Start slowly and end strongly.

Don’t underestimate the pain 42.195 kilometers may bring to your feet.

 11.

Keep a high profile, write your name on the back of your coat, and accept the cheers, cheers and even boos of the audience.

You curled up in bed and firmly believe that you are also a marathon runner..

 16.

“Breakfast should be light and carbohydrate rich.

Go to the bathroom as soon as you arrive at the departure area of the game.

When this important day comes, your brain, body and bladder will be grateful for it.

Eat safely.

Keith Hall, a physiotherapist who started weightlifting, said: “weightlifting can increase strength and maximum oxygen uptake, and it is more effective for weight loss than endurance training alone.”  17.

 22.

 23.

Imagination when you are struggling, imagine how you felt that night.

 7.

Replenish water only when you feel thirsty.

Lay a good foundation, and then you can enjoy it on race day.” 3.

It is necessary to increase the mileage and run a long distance once a week.