The 2015 Guangzhou Marathon is coming next month. All runners, especially first time participants, are advised to follow some basic tips to make sure they stay healthy before, during and after the race.
Marathon participation is booming around the world. Running is a great way to increase one’s overall health and fitness because it can raise levels of good cholesterol while also helping increase lung function and use.
Marathon running, however, is a sport of high intensity and great demand of endurance over a long distance, and that can can pose a degree of risk. How to enjoy your race and avoid injury? Here are some expert tips from Clifford Hospital.
1.Devise a proper training program
The right marathon training program will help you develop speed, endurance and strength, and make it much more likely that you will be injury-free on race day.
2.Be selective about your outfits
A pair of good quality shoes can protect your bones, muscles, joints and tendons. You should get expert advice on the right type of shoe for your needs before you buy. To prevent inevitable chafing, wear apparel made with a breathable, high-tech fabric.
3.Do a proper warm up and cool down
Effective warm up and cool down are essential for injury prevention. Warm up exercises can increase flexibility of joints, get blood circulating and loosen stiff muscles, while cool down exercises help regulate blood flow.
4.Stay hydrated throughout your race
Staying hydrated is critical to your running performance. Your drinking should match sweat losses as closely as possible. Water stops are a great option for you to catch a drink.
5.Listen to your body
If you start to feel sick or strange while running, it is sensible to back off or even stop.
6.Treat yourself to a massage
Massage can help ease your muscle pain and stiffness. Go for a gentle massage after your marathon. But don’t get a massage immediately after the race. Instead, wait at least 2 to 3 hours.