— Assess your physical fitness
Running a marathon sounds nice, with a hint of heroism. Without which, let’s face it, the participants of such a competition cannot do without it – it’s just not possible to run 42 kilometers. It is believed that a half marathon requires active training for 2-3 months, and a marathon - for at least 4. This is a big load for the body, so both the volume of training and the distances you cover must be increased gradually.
But don't get too carried away
, especially if there are a couple of weeks left before the competition.
During this period, on the contrary, you need to reduce the intensity of your training, otherwise by the day of the race your body will be exhausted. While training, monitor your well-being
- malaise and pain cannot be left unattended, as in the future they can “grow” into injury.
Ideally, overcoming long distances like half marathons and marathons should be a logical continuation of a long passion for running and regular training. This is what can give a runner proper physical preparation.
“People who decide to increase their endurance need to adhere to a certain regime - in particular, regularly train,” says Elena Govorova, Herbalife fitness expert, Olympic bronze medalist in the triple jump. — It is important to recover after classes.
The isotonic protein-carbohydrate drink “Increasing Endurance” HERBALIFE24 copes best with this task. This drink provides energy to effectively continue your workout, provides protein and restores water-salt balance. And also eat a balanced diet - the result of your work in training largely depends on what kind of diet you have.”
Why train downhill separately?
Despite its apparent simplicity, the correct descent from the mountain is a rather complex task. It's all about the increased risk of injury on descents. And that is why additional training specifically for descents is necessary. This is important not only for professional athletes (so as not to lose speed), but also for ordinary people looking after their health. Sometimes in life there are situations when you need to quickly go down from some hill.
Mountain running training will help improve coordination of movements, ensure their ease, as well as train the muscular-ligamentous apparatus, master the correct descent technique, which will help, if necessary, reduce the compression load on the knees and spine.
— Make sure you know the technique of “long” running perfectly
If you move incorrectly during short runs, you are at high risk of injury. If you also ignore the technique of running over long distances, then injury is practically unavoidable. Therefore, you need to know well exactly how to run, so as not to ruin your health along the way.
Every part of the body must be under control.
- Let's start with the head
- it should look straight, not at the legs. Relax your shoulders and lower them, keep your back straight, do not bend it forward or slouch. - Hands
are a particularly important point. Bend them slightly and be sure to help yourself with them while running when it comes to long distances. It is the forward and backward movements of the arms that allow you to gain greater speed and run more easily and freely. - The movements of your feet
should be soft, you don’t need to slap them with each step as if you were hitting the asphalt with your feet. This is dangerous, so step carefully with your feet and remember that the wide part of the foot should land first and only then the heel.
Safety instructions for athletics lessons
INSTRUCTION No. 1
on safety measures for students
during athletics
I. General safety requirements.
Classes are conducted only with working sports equipment and equipment.
The training location must be equipped with fire extinguishing equipment (fire extinguishers, etc.) and have a first aid kit equipped with the necessary medications and dressings to provide first aid to victims.
On topic: What running does for the body
Students are allowed to take classes:
- those classified for health reasons in the main and preparatory medical groups
— have undergone safety training
- having sports shoes and a uniform that does not restrict movement and corresponds to the topic and conditions of the classes
The student must:
- start the lesson, take sports equipment and perform exercises with the permission of the teacher
- treat sports equipment and equipment with care, do not use it for other purposes
- listen carefully to the explanation of the order and technique of performing the exercises and remember them
- start doing exercises at the teacher’s signal
- know and follow these instructions
— if this instruction is not followed, undergo an unscheduled briefing
For failure to comply with security measures, a student may not be allowed or suspended from participating in the educational process.
II. Safety requirements before starting the lesson.
The student must:
- change clothes in the locker room, put on sports uniform and shoes
- remove items that pose a danger to other participants (earrings, watches, bracelets, etc.)
- remove sharp and other foreign objects from the pockets of the sports uniform
- under the guidance of the teacher, prepare the supplies and equipment necessary to conduct the lesson
- go to the lesson location with the permission of the teacher
- at the teacher’s command, get into formation for a general formation
III. Safety requirements during the lesson.
RUN
The student must:
- in a group start for short distances, run only along your own track, which must continue for at least 15m beyond the finish mark
- while running, look only at your path
- to avoid collisions, avoid stopping abruptly
- return to the start along the outermost path; When starting at a distance, do not put down steps, do not delay your opponents with your hands
- in long-distance running, overtake those running on the right side
- when running over rough terrain, complete the task along the track or route designated by the teacher
- perform a warm-up run on the outermost track
JUMPING
The jumping pit should be filled with sand to a depth of 20-40cm. Before jumping, it is necessary to thoroughly loosen the sand in the jumping pit, remove rakes, shovels and other foreign objects from it.
Important!
The jumping technique must comply with the curriculum and ensure that the student lands on his feet.
The student must:
- place the rake with the teeth down
- do not perform jumps on uneven, loose and slippery ground, do not land when jumping on your hands
- perform jumps when the teacher has given permission and there is no one in the pit
- perform jumps one at a time, do not cross the runway while another student is performing an attempt
- after completing the jump, quickly vacate the jumping pit and return to your place for the next attempt on the right or left side of the runway
Throwing
You need to be careful when practicing throwing.
The student must:
- before performing throwing exercises, see if there are people in the throwing sector
- do not leave sports equipment unattended
IV. Safety requirements in case of accidents and extreme situations.
The student must:
- if you are injured or feel unwell, stop classes and notify your physical education teacher
- with the help of the teacher, provide first aid to the injured person, if necessary, take him to the hospital or call an ambulance
- if a fire occurs, immediately stop the lesson, in an organized manner, under the guidance of the teacher, leave the place of the lesson through emergency exits in accordance with the evacuation plan
- by order of the teacher, notify the administration of the gymnasium and report the fire to the fire department
V. Safety requirements at the end of the lesson.
The student must:
- under the guidance of the teacher, remove sports equipment
- leave the lesson location in an orderly manner
- change clothes in the locker room, take off your tracksuit and sports shoes
- wash your hands with soap
Source: https://xn--j1ahfl.xn--p1ai/library/instruktazh_po_tehnike_bezopasnosti_na_urokah_lyogko_104905.html
— Spend the day before a long race correctly
The day before the competition should help you and your body get ready for the challenge ahead.
First
, what you will need is rest. If the race is preceded by an exhausting working day, nothing good will come of it.
Second
is energy, and it is better for the body to extract it from “complex” carbohydrates.
Third
- this is a dream. Don't allow yourself to go to a race without enough sleep. Healthy sleep will give the body the strength it needs for a long run. Also, in general, try to avoid any stress and tension because the rigors of a long run are not easy to cope with without inner peace and self-confidence.
As for the morning before the race, it should also be spent with benefit for the body. “For example, it is important to wake up 3 hours before the start - this will allow you to feel in working condition,” says Elena. — And just before the start, don’t forget about warming up.
You should start with a 5- or 7-minute jog at a calm pace. Next, move on to flexibility exercises: these are rotational movements in the ankle, knee and hip joints, arm swings, and lateral bends. Also perform two or three accelerations of 30-60 meters.
Finish your warm-up a few minutes before the start of the race to prevent your body from “cooling down.”
- Choose suitable clothes and shoes
Properly selected shoes are of great importance for a runner. It should be comfortable and match the running style of its owner. Under no circumstances should you
putting on a new pair of sneakers - your feet can wear out until they bleed even in your usual shoes, but in a new pair, according to the experience of most marathon runners, this will happen for sure and, most likely, already in the first kilometers of the distance.
As for clothing, if possible, you need to choose things with a minimum of seams - during a long run they can chafe, and the pain caused by this will complicate the already difficult task of reaching the finish line.
- Don't forget about water and food
Over a multi-kilometer distance, runners cannot do without food and drink. They take several tubes of sports energy gels with them to the start and “recharge” every half hour after completing the first 10 kilometers.
You can also eat other foods: dried fruits and nuts, as well as various energy bars. It is extremely important to drink water - prolonged and exhausting physical activity depletes water reserves in the body, and this is very dangerous because it can cause problems with the body's cooling mechanisms, which puts you at risk of overheating.
Water-salt balance can also be maintained with special drinks; Elena Govorova recommends, for example, the drink H3O Pro or “Hydration” from the HERBALIFE24 line: “I drink the hypotonic drink “Hydration” H24. Thanks to sodium, calcium and magnesium salts, it effectively replenishes the loss of fluid and electrolytes. The drink contains B vitamins, which promote optimal metabolism, and vitamin C to reduce fatigue.”
- Run at a comfortable pace
The optimal running rhythm for a particular athlete is developed during training. A comfortable, familiar pace must be maintained during the competition. Even if you strive to show a good time result, do not try to “squeeze” maximum speed out of yourself. This is especially important in the first kilometers after the start. They are usually the easiest for runners.
Full of strength, they strive to speed up, but there is no need to do this, because this surge of strength after some time will be replaced by their decline - at the end of the distance it will be almost impossible to maintain the speed set at the beginning. Save your energy and run so as not to experience any discomfort, and also, don’t think about time.
“If you think about time, you will lose your running pace. Today it’s important to run and enjoy running,” says Elena.
Why do you need to run at all?
Or, in other words, what good is it? We think you won't be surprised to learn that running has many benefits. Let's list everything in order.
- Strengthening the heart and blood vessels. While jogging, the blood is saturated with oxygen, which has a beneficial effect not only on the cardiovascular system, but also on the entire body as a whole (after all, all cells of the body are saturated with oxygen through the blood!).
- Cheerfulness. This primarily applies to morning jogging. Again, the whole point here is oxygen: it is because of it that we feel a surge of strength.
- Improved mood. The whole secret here is endorphins - the hormones of happiness that are produced during any physical activity. And what could be better than getting in a good mood first thing in the morning? This is where running helps.
- Increased brain performance. Our brain requires unloading, and this is a fact. If you do mental work, then this is especially important for you. Running provides just such a release: by switching to it, you don’t think about anything unnecessary, and due to this, your brain gets the rest it needs, after which your consciousness clears up. And yes, oxygenated blood also plays an important role here.
- Losing weight. Yes, yes, we all know that running helps you lose weight. This is one of the most effective cardio workouts in the world. Calories are burned, fat is burned, excess water is removed, cellulite disappears, metabolism improves. Only advantages!
Just don’t forget about proper nutrition: running won’t help if you eat cakes at night.
- Increases the body's endurance. Running strengthens muscles, increases strength, and trains the heart and lungs. Every day your body becomes more resilient, and now even the most difficult workouts, which previously seemed overwhelming, are given to you with ease.
- Self improvement. And here we are not only talking about a beautiful figure and improved health. This also applies to your spiritual state. Running will allow you to achieve inner harmony, become disciplined and love yourself. By the way, a happy life begins with self-love.
Is this not enough to start running right now? However, you probably have questions about this type of training. And we will try to answer them.
- Breathe
It is undesirable to change not only the rhythm of running, but also the rhythm of breathing - it is also important for those who want to reach the finish line with a minimum of unpleasant sensations. You can specifically focus your attention on correct and even breathing in order to feel as calm as possible while running. Inhale slowly and deeply, exhale the same way. “Synchronize” your breathing with the pace of your run - inhale and exhale every two steps.
What muscles are used when running downhill?
The main load when running downhill is carried out on the quadriceps femoris, back and abdominal muscles, and ligaments. The quadriceps femoris muscle is located on the front and lateral surface of the thigh and performs a number of important functions: it holds the head of the femur in the acetabulum fossa, performs the function of movement in this joint, and also ensures extension of the tibia in the knee joint. Proper “pumping” of this muscle will help not only strengthen musculoskeletal functions, but also increase overall endurance when running at any distance and on any terrain. The core muscles “work” to ensure balance.
— Leave the race if there are alarming symptoms
For many, running a long distance means overcoming themselves, showing themselves and others what they are capable of. Therefore, they consider it important to reach the end and be at the finish line. However, “ideological” running can seriously harm. Health should come first, not the desire to add a half marathon or marathon to your list of achievements.
So we encourage you to listen to your body and stop running if the load has led to the manifestation of alarming symptoms.
