Fish and poultry are preferred
. 
Control the intake of added sugar, not more than 50g per day, preferably less than 25g
. 
The primary marathon training program usually runs 40-60 kilometers a week
. 
Eat more vegetables, milk, soybeans ● vegetables and fruits are an important part of a balanced diet
. 
Blindly increasing the amount of running, participating in marathons frequently and neglecting scientific sports will lead to serious damage to the body and even have a serious impact on our cardiovascular system
. 
What is the training duration? The duration of the training program usually ranges from 12 to 30 weeks, sometimes depending on whether you have completed the basic training
. 
A variety of food, mainly grain ● cherish food, prepare meals according to needs, and advocate separate meals without waste
. 
The average daily intake of more than 12 kinds of food, more than 25 kinds of food per week
. 
3
. 
Inheriting fine culture and promoting new style of food civilization..
.
Learn to read food labels and choose food reasonably
.
Adhere to daily physical activity, at least 5 days a week for moderate intensity physical activity, accumulated more than 150 minutes; active physical activity is best 6000 steps a day
.
Milk is rich in calcium and soybeans are rich in high-quality protein
.
Eat 280-525g of fish, 280-525g of livestock and poultry meat and 280-350g of eggs every week, with an average daily intake of 120-200g
.
Please pay attention to this dietary guide, which can teach you how to eat scientifically
.
Rhythm running? Run for 15-30 minutes at a given speed or play
.
Daily intake of 250-400 grams of cereal and potato food, including 50-150 grams of whole grains and beans, and 50-100 grams of potato
.
With the increasing popularity of marathons, some mass runners have participated in this activity without systematic training or running such a long distance
.
Eat a variety of dairy products, equivalent to 300 grams of liquid milk per day
.
The raw and cooked food should be separated, and the cooked food should be heated thoroughly
.
● training programs should help you improve your current running status, not exhaust you
.
Good running is the highest level of running
.
Juice can’t replace fresh fruit
.
Children, pregnant women and nursing mothers should not drink alcohol
.
If adults drink alcohol, the amount of alcohol consumed by men does not exceed 25 grams per day, and that of women does not exceed 15 grams per day
.
There should be vegetables in every meal, and 300-500 grams of vegetables should be taken every day
.
Don’t discard the yolk when eating eggs
.
6
.
Choose fresh and healthy food and proper cooking methods
.
The effect of training plan can be affected by modifying the training plan to make it conform to your own competition arrangement
.
Eat less fat meat, smoked and pickled meat products
.
The beginner’s 5km training program starts with walking, and starts running after walking for 1 minute
.
What is the weekly training mileage? The mileage of 5km training program is 24-40km per week, and that of marathon training program is 40-120km per week
.
But you have to know, more than a certain amount of exercise will have a negative impact on the body, offset the benefits of exercise, even more harm than good
.
Do you need speed training? Repeat track training? Run at a specific distance and speed on a measured track
.
In order to run healthily, it’s important to find the best training plan for yourself
.
We run for health, so we don’t have to “compare”, don’t set unrealistic goals for ourselves, pay attention to daily training and nutrition is the scientific way of running
.
+Coach Wang VX: wangjiaolian789, remarks: running posture, join the running communication group, that is to get the video course of running posture
.
Eat fish, poultry, eggs and lean meat in moderation
.
Eat more at home and enjoy food and family
.
Eat fruit every day, and ensure that you can take 200-350 grams of fresh fruit every day
.
Adult daily salt does not exceed 6 grams, cooking oil 25 ~ 30 grams per day
.
What’s your longest run in the past three weeks? If the mileage in the first week of your training plan exceeds the longest distance you have run recently, you also need a few more weeks of basic training
.
Food diversity and cereals are important characteristics of balanced diet
.
The daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts, etc
.
How to choose training mileage? When the training mileage in the training plan is greater than your own training mileage, the probability of injury will be increased
.
Running is a kind of healthy lifestyle
.
Always eat bean products and nuts in moderation
.
The daily intake of trans fatty acids should not exceed 2G
.
So how should we choose? Consider the following questions in the assessment to help you choose the best training plan for yourself
.
4
.
● FATEK training method? Add fast running training to your regular run
.
Do you need comprehensive training? What kind of comprehensive training? Riding, rowing, elliptical training and stair machine
.
Reduce sedentary time and get up and moving every hour
.
● do you have access to the training included in the plan? ● 0 to 2 days per week is recommended
.
If you just take running as a way of fitness, then you can run about 3-5 kilometers three times a week, which is enough to keep healthy
.
Dark vegetables should account for 1 / 2
.
Drink plenty of water, 7-8 cups (1500-1700 ml) per day for adults, and advocate drinking boiled water and tea; do not drink or drink less sugary drinks
.
Don’t eat too much, control total energy intake and keep energy balance
.
Reduce salt and oil, control sugar and limit alcohol
.
People of all ages should exercise every day to keep a healthy weight
.
Most marathons start with 24-40 kilometers a week
.
5
.
We should not only learn how to run scientifically, but also learn how to eat
.