Sports [running 01] a programmer's half horse challenge: preparation before running + adjustment during running + recovery after running (experience sharing)

1. half marathon

Half marathon , english ：Half Marathon, The distance is 21.0975 km （13.1 miles ）. The length of the half marathon is very challenging , But the requirements for runners are not as strict as the full marathon .

I belong to amateur running , So there is not much professional knowledge here , Just some experience sharing , First of all Safety first 、 Safety first 、 Safety first , Have a certain running foundation , I run every week 10KM, Sometimes I will run when I am in good condition 12.5KM, Half a horse is still difficult , If you can't hold on, don't force .

2. Prepare before running

equipment ：

• necessary A pair of suitable ： Running shoes （ I'm wearing 361° Of spire 4 merakis）;
• necessary Mileage recording tool ： Bracelet or mobile phone （ My company is Huawei GT3+ Run in circles app）;
• Not necessary But with better Running heart rate detection ： Bracelet or watch （ My company is Huawei GT3）;
• Not necessary But with better Running music ： Bluetooth headset Be sure to use non in Ear （ My is Xiaomi collar headset youth version ）;
• Not necessary other ： supply （ I am holding a bottle 550ml The scream of ）+ Pocket （ Used to put mobile phones ）.

Route planning ：

There must be a route plan for running , A clear route plan is easier to stick to during running , I'm big circle 4KM+ A small circle 3KM The combination of , front 15KM It's easier , What needs to be adhered to is the last 6KM, The last group .

Have a good rest the day before , I got up in the morning and ate a snicker 70g, drank 300ml Warm boiled water , Out of the door , Find a place to warm up （ Huawei's Sports Health app 6 Warm up minutes before running ）：

• Wrap your shoulders back 1*20s
• Hip dynamic stretch 1*36s
• Left dynamic lunge leg press 1*20s
• Right dynamic lunge leg press 1*20s
• Left dynamic side lunge leg press 1*20s
• Right dynamic side lunge leg press 1*20s
• Open close jump 1*20s
• Cross legged running 1*20s
• Run where you are 1*20s
• Dynamic stretch of the front thigh 1*38s
• It can increase the relaxation of left and right ankles

Adjust the tightness of the shoelaces ： The feet will swell after running , Don't tie your shoelaces too tightly .

3. Running adjustment

• Be sure to adjust your breathing in the first few kilometers after you start running ;
• If it's running on the road Be sure to pay attention to safety Keep your speed when crossing the intersection , Don't speed up at the green light , When I see the red light, I turn right and run for a few meters before running back to the intersection to cross the red light ;
• The last few kilometers are difficult , At this time, those who have bracelets or watches should pay attention to the pace and heart rate , If your heart rate is too high, slow down , Slow down if you breathe faster , At this time, the body wants to rest , Will cannot give up If you feel uncomfortable , Don't continue to insist , Safety first ;
• Pay attention to water supply , Before me 10KM No water supply , After that, I will drink oneortwo mouthfuls every kilometer , Don't drink too much at a time .

4. Recover after running

• Don't stop immediately , You can walk again ;
• Loosen the shoelaces ;
• If possible, you can replenish water .