Drink fast to run fast

What is the marathon fight? physical strength? perseverance? endurance? Yes, not all. The most important thing is the mind. If everything is the same, use your brains to plan well. For amateur players, improving your score by 10 to 15 minutes is a matter of course.

Today, most of the top athletes in Kenya are like the Olympic Marathon Champion Elu Dekip-Georg (personal best 2 hours, 3 minutes and 5 seconds). They are accustomed to using the traditional black curry (corn paste-based porridge). Add eggs or meat and green vegetables to supplement energy. A 2004 study of Kenya's elite athletes showed that curry is the largest component of their carbohydrate-centered diet, providing 23% of the calories needed per day.

Where do these 10 to 15 minutes come from? Each drinking station saves one minute and comes out. In the marathon, a drinking station is set every 5 kilometers. In the professional large-scale marathon, the drinking water station is divided into two areas: purified water and sports drinks. There are ten to twenty tables at the station, with a distance between 30 and 50 meters. Do not underestimate these tables and the paper cups placed above. These are the keys to whether you can successfully complete the game or even go home. Think of yourself as a car ready to cross the Gobi desert. Those drinking stations are gas stations in the desert. If you miss it, you have the possibility of anchoring. Drinking too much is just as dangerous.

How to save 10 minutes from these drinking stations? Cheats are as follows:

1. Plan to run straight ahead of schedule. After departure, most players will enter the rolling running stream. When they find the drinking station, they are often in the middle of the road or even on the other side of the road where the drinking station is located. If you do not want to miss this, you can only slow down in the middle of the road. Stopping to turn, this will not only affect your running rhythm but also may lead to collisions, and this pause will consume a lot of physical strength. The solution is to clear the running circuit first before the race to understand the approximate location of each drinking station, the surrounding buildings, followed by watching the drink station in advance, the most obvious feature is the parasol, and then rely on drinking water in advance. Stand on one side of the road and pay attention to the distance with the surrounding players.

2. When you take the water, your eyes are fast and you can't say anything. When you see a table full of drinks, don't look any further. See which cup you take for each cup. Once you get it, go right away. Don't drink immediately. Hold a paper cup or water bottle and leave the area at a uniform rate before drinking. The rhythm of the rhythm doesn't change significantly. It can be imagined that the savings from the eight drinking stations can be saved.

3. Reasonable choices and careful arrangements. The two drinking water stations of the first 10 kilometers are relatively concentrated and the number of sweating is not very large. This time, the water supplement is sufficient, but after 10 kilometers, each drinking station should not be missed, and after that, supplementary suggestions are made. Mainly sports drinks, supplemented by water. If there are no sports drinks available, it is recommended to mobilize a few friends to provide sports drinks along the way. Sports drinks like Gatorade and Baokang are all good choices if you can put sports drinks into your sports bottle. Better, because you have to drink it many times during the exercise.

All of these need to be practiced repeatedly in peacetime training, practice how to drink water on the road, and the marathon's long road performance should be obtained from each step.