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1, do some preparatory activities, heat a warm-up, which is very important. You can also drink some glucose (which is a good strategy, even though I have not tried, but I believe to improve your results will definitely help). 2, do not be nervous, because of the tension caused by fast heartbeat later you will run up breathing rhythm disorder, affecting results. 3, after the start, followed by a large force to run, try to run in front of the position a little, but do not lead, do not fall behind in order to save energy, and later will be difficult to catch up. Best to find a slightly faster run faster than running with your companions, and do their best at his heels 4, run, when the rhythm is very important, do not for a moment while fast slow. Controlled breathing, breathing evenly. Pace Mai larger. Try to keep the whole process has been running the same speed runs (five, to the last one hundred meters or tens of meters, you can sprint, this does not conflict with the previous one, because this is the most critical time, if no effort sprint, So keep the original speed, stick to the end. 6, finish do not stop to rest immediately, especially not immediately lie down or sit down after running, human activities have been upper and lower body, so that all parts of the body should be relaxed slowly , walk a few hundred meters after the finish is recommended, after the body relax, do some TN Requin whatever waist, abdomen, legs, arms activities. 7, in addition, some of the game wearing lightweight running shoes, it is best not to wear basketball shoes or shoes Not all athletic shoes are suitable for participating in long-distance running, but it is best not to wear new shoes, the most appropriate is through a period of time, but not very fit old running shoes (long-distance running and sprinting different, use heel first landing, So do not wear spikes).
If your fitness is not good, it must adhere to exercise, adhere to run several kilometers every day, and add plenty of nutrition, improve their cardiovascular fitness.
, the finish must not drink, this is a misunderstanding, finish the drink will speed up the electrolysis gum consumption (after marathon mainly to supplement electrolysis gum), or to drink sports drinks, or else drink sugar, salt, I suggest you use sugar or glucose self-made drinks and salt used to finish the drink is cheap and simple, the effect is good. ran half an hour before you can eat complex carbohydrates, such as a bun, a apple, a banana, coffee and Red Bull do not have the excitement of ingredients? landlord said do drugs excitement, some excitement in the form of a pharmaceutical composition is not now, or one hour before a meal will eat it. protein intake point
distance runners should eat something to eat high-fiber
between 1-2 hours before running biscuits, a small cup of yogurt, or eat bananas to let you run up more strength will not stomach heavy feeling after running about an hour after eating, such as a variety of liquid food, but also to add water, if you do not eat dinner in the two hours after exercise, you can eat solid food supplement Nike Requin Homme sugar and protein.
sports diet rules before summer came around again, start a fitness ---- walking, cycling, swimming, Nike Requin Homme playing tennis, you choose which one? Each sport has a different special . dietary requirements before you begin to exercise, follow these dietary rules, would be more beneficial to your health to prepare: Eat more fruits and starchy together every main
