Runner needs to prepare a week ago race

Light practice to keep your feet

Most of the running lesson plans have a period of retention (Taper), lasting from two to three weeks before the marathon (42,195km), and one to two weeks with the Half Marathon (21,089km) .

In the last week before the competition (Race Day), starting from Monday, Runner should not run more than 6.5 km per lesson, and determine these are just exercises to create a relaxed spirit. Most running cards should be maintained at a slower speed of 55 to 75 seconds per kilometers compared to the target speed when entering Race. Particularly 3km on the third day can be pushed up to the target speed at Race Day, but before that, Runner needs to run gently about 1.5 km to boot, and run to relax another 1.5 km after complete.

Three days before playing, Runner should only run from 3 km to 5 km at a gentle speed, then rest completely on the next day. On the day before the competition, we can walk, or run gently 3 km. Runner should also arrange time to go to bed early, making sure the body rests before running the exam early in the morning.

When exercising in high intensity and continuously such as running marathon, half marathon, the body will take energy by burning the lines of reserves in the form of glycogen in the muscle and liver, or burning fat. Runner therefore need to add starches to the body (Load Carb) in the three to five days before Race Day. Potatoes, rice, black bread ... are familiar and easy to find choices to load carb, but if you are boring, Runner can use some more types of seeds, beans ... White bread, cakes or cakes or cakes or Sugar sweet beverages are things that should be avoided during this time.

For other foods, it is best for runners to eat familiar foods to avoid abdominal pain, and not to eat too much the night before the race. In the early morning of race day, we should have breakfast about an hour and a half to an hour before going to the track. Boiled sweet potatoes, black bread or one or two nutrition bars provided by some runners in Racekit … are safe choices. Runners should avoid drinking water or milk, which can cause abdominal distension, indigestion and even abdominal pain.

Usually, exactly one week before the race day, the organizers of the race will email Important information, including QR Code to receive racekit, race map, explanation schedule ... To every runner. Besides knowing the time and place to receive the racekit, we need to prepare all the necessary documents that the organizers require and have listed in the email, avoiding the time to argue when this procedure is carried out.

The runway map of the organizers often has specific notes on the starting site - target, water stations, health stations, departure time. Runner needs to understand this information to avoid the wrong place, come late and calculate the energy gel recharges on the run if needed. In addition, the Organizing Committee also provides a cut-off time and Runner should be aware of to calculate the speed, avoiding the ability to run too leisurely, leading to the cutting of the competition line.

Besides Bib running, the Racekit bag provided by the organizers will often have a shirt running with at least four needles, or belt to wear BIB. Runner needs to carefully check the Racekit bag when receiving the deficiency of the needle, or the BIB wearing tool. We can wear the Organizing Committee's shirt, but this is easy to make Runner blend into the surrounding crowd, less prominent on the run and thus, reducing the chance to enter the photographer's lens. The choice of the majority will be a different shirt with the color of the organizers provided, while ensuring light, cool, quick sweat elements.

With seasonal tournaments, sunglasses, hats, sunscreen gloves, lotion, sunscreen are accessories that many runner focuses on, besides running, pillows, bandages to block sweat . Vaseline, or anti -diapering creams, are also recommended for runner or scratched, burning young skin when limb moving strongly, continuously for a long time on the run.

Shoes have many options, but Runner should go to Race with a pair of shoes that have been familiar with a few dozen to 100 kilometers. Running a new, new or new trial shoe several times can cause Runner to pain when running a long distance, affecting achievements, or worse can cause injury because of not familiar shoes.

With the runner has passed the stage of the subject and wants to improve the achievement, up the strategy of competition is to do. Accordingly, not only carefully watched on the distance map, some runner more carefully also studied the race track on the field by bicycle or motorbike before the race. This can help us to understand which bad roads, which are steep, feel the actual slope to estimate, calculate the appropriate speed for each stage, each road when playing.

For first -time people or not have much experience participating in the running, tactics at first sound. But what we need to grasp simply do not let ourselves be caught up in the burning atmosphere around and run quickly in the crowd from the beginning, then exhausted, may have to give up (DNF), or about The target in the state of dragging from exhaustion.

Start running at the target speed or slower, and try to maintain evenly, not too fast, not too slow in the first half of the competition is the choice of many runner. After that, depending on the body, we can accelerate a little more speed at the rest of the competition to go to the destination to be strongest and the most beautiful when entering the photographer's lens.

Energy -energy gel intake - how to effectively solve is also an important detail in the preparation of race. Typically, Runner can load a package of gel and two salt balls (with a marathon, or one with a marathon distance) for about 30 minutes before starting. Using a pack of Drink Mix Tailwind powder, mixed with about 300ml of water to drink gradually for an hour before starting is another option, instead of using gel.

When entering Race, the common formula with many runner is from six to seven kilometers to load a pack, and an electric salt intake after loading gel about a kilometet. Gel helps Runner to replenish energy (each gel pack can supplement from 100 to 200 kcal), against fatigue, while electrolyte salt helps reduce the risk of cramps on the run. The common gel on the market is often Gu, Gu Roctane, Hammer, or Mauren, salt has Gu, Hammer ...