Pay attention to avoid spicy, greasy and high-fat foods in the diet, so as not to affect your weight, and eat more foods rich in vitamins.

Marathon exercise method:

One. technical training

The main characteristics of the development of marathon technology refer to the athletes' relaxed movements, strong pedaling and stretching, elastic ankles and strong sense of rhythm, which can organically combine the comprehensive functions and special qualities of the human body to the greatest extent.

When professional marathoners are in adolescence (junior sports school), coaches attach great importance to technical training. After entering the provincial team, the athletes' skills have been basically finalized. Coaches will not offer special technical training courses, but will remind athletes of some technical essentials in daily training.

Amateur runners, especially beginners, must standardize and attach importance to technical training at the initial stage of training, because once the technology is stable, it is difficult to correct both good and bad skills at the same time. Everyone can shoot their own running videos in daily training, analyze them carefully, find problems and correct them in time.

Second, the core strength training

Core strength training has always been a key course for middle runners, while marathon runners only regard it as an auxiliary training course. Core training is practiced more among teenagers, because in the early stage of training, the strength of all parts of athletes' bodies is generally weak. So basically every time the coach finishes running, he will arrange some targeted core training content.

For amateur runners, in the early stage of training, in order to prevent injuries, core training must be practiced. Personally, the core training of marathon runners must emphasize "dynamic", which means that no matter what core exercises you do, you must pay attention to the word "dynamic" instead of "static".

Therefore, amateur runners should keep in mind the following points when practicing core training: dynamic, light load, high density, fast pace and multiple times. For example: (push-ups 20 times+lunges+sit-ups 20 times+back muscles 20 times+leg lifts 30 times+back running 30 meters) *4, with an interval of 2 minutes between groups.

Marathon diet:

First of all, carbohydrates can not be less.

Carbohydrate can be quickly converted into energy, making it the best choice for runners to replenish energy. Whole wheat products can provide many beneficial vitamins, promote gastrointestinal peristalsis, replenish energy, and make the stomach smooth.

Second, mind your mouth.

The day before the game is the most important. It is suggested that runners eat food that is easy to digest and absorb, and don't be greedy before the race, so as to avoid physical discomfort before the race and affect their performance.

Third, never play on an empty stomach.

Running on an empty stomach is not advisable. After a long run, you will feel hungry and have symptoms of hypoglycemia. For the liver, it is particularly important to replenish glycogen reserves before the competition, which will help stabilize the blood sugar level during the competition.

Extended data

Matters needing attention in marathon.

1, keep your body temperature.

Be sure to keep your body temperature before running a marathon. Don't take off your clothes too early after you arrive at the venue, but keep your body warm. The purpose of doing this is to prevent your body from being injured without heat.

2. Pay attention to warm-up before the game.

Before the marathon begins, you must have adaptive training. For example, you can warm up 30 minutes before the marathon, which can raise your body temperature and improve your heart's adaptability.

3. Do a good job of physical protection.

For example, some obese people, or people with thick legs, must pay attention to prevent skin wear and injury, try to apply some vaseline cream to the crotch, and then stick a band-aid to the nipple. ?

4. Don't eat too much breakfast.

If we decide to run a marathon, we must pay attention to the science of breakfast. We should eat proper food, but don't eat too much, for example, a small bowl of white rice porridge, a loaf of bread and two eggs, which is basically enough.

Refer to Baidu Encyclopedia-Marathon

People's Daily Online-Not everyone can run a marathon too much, but it will hurt their health.

Reference News People's Daily Online-Marathon training needs skills and correct methods to get twice the result with half the effort.

Reference People's Network-Summer Marathon Whole Diet Raiders