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Guangzhou marathon will run in November 23rd, has been attracting more and more amateur contestants, "fearless", causing bodily harm. To this end, the common muscle strain, dyspnea, sprain ankle and other symptoms, how does this cause? What should you pay attention to running a marathon? What inappropriate ways can cause harm? And listen to what sports medicine experts say.

does not wear

is wearing ordinary footwear for the game
The possible consequences of
: blistering at the bottom of the foot, skin bruising

shows that the ordinary shoes, socks are poor in elasticity, and the friction is big, and the feet will be hurt in the long run. The marathon recommended to wear special shoes, socks should be absorbent, seamless socks running design.

wears a new dress, a tight fitting,
Possible consequences of
: skin bruises

Description: marathon should wear soft material, absorbent strong, loose clothes. But do not wear new clothes, many people feel that it is rare to participate in such a grand event, specially to buy new sports clothes, so that the skin is easily rubbed.

"Su body" is also very sad
Possible consequences of
: skin bruises

says: running marathons can't be "plain", and you need to apply sunscreen to avoid sunburn. But a lot of people neglect and cannot be "vegetarian". They should use Vaseline in the armpit, below the breast and inside the thigh, so as to relieve the running friction and reduce the skin friction injury.

eats and drinks this to


three days before the game: take carbohydrates as the staple food, and add some milk and eggs.


: run before eating calcium, drink sports drinks.

In the course of
running: add sugar - containing, salt - containing drinks or water.


half an hour after running: add 500 milliliter sports drink, eat a banana, a spoonful of protein powder.

: three days before the game, breakfast bread or steamed bread, milk, the best to eat eggs, to ensure the energy supply, to avoid stomach too brace cause stomach pain. Glutinous rice is difficult to digest, and soybean milk is prone to flatulence to avoid eating and drinking. Three hours before the game to eat a little thing, the best energy, small size of food. At the venue, a couple of bananas and sports drinks are placed in the bag. Before the warm-up match, and eat a banana, drink water or sports drink 200 ml, eat some calcium. Running marathon sweating easily causes loss of calcium loss, calcium loss is easy to draw muscle, and the body is short of sodium easily spasmodic. At the end of the day and after one or two days, not eating and drinking, eat low fat meat like beef, chicken, fish, do not eat fried food.

related data
How do
drink water?

should not be suddenly big.

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