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It takes a lot of skill to run


Yang Shuang (circle) before the game
80's rabbit tail, running coach

'marathon Manifesto: run, get rid of the impossible!'

started running in 2011, and has completed nearly 30 marathons and 8 50km cross-country competitions so far. It has been the first leading marathon runner in Yunnan for 9 domestic first-line events. 2016, Kunming marathon training camp chief coach, 2016 Tengchong marathon training camp coach, 2016 Kunming training marathon trainer, Yunnan many famous personalities private running coach.

Tips:

1, don't do high intensity muscle training for a week before the game, let the muscles have enough time to rest and recover, and the amount of running should also be reduced. The weekly running volume of the race is 3-10 kilometers before the race, depending on the specific circumstances of everyone.

2, do not eat too irritating food on the diet, not to drink.

3, pay attention to rest one day before running, and don't stay up late.

4, adjust the mentality, keep the positive, but also have to take its course. Play with yourself, not to be compared to others.

5, one night before the game check all the game items, to ensure that no omission, as soon as possible to sleep. You can also send a set of installation photos to motivate and motivate yourself.


Wu Zhisong (CAT) starting
35 years old

'marathon Manifesto: on the way.'

has taken part in 14 marathons, more than 10 half marathons and a number of cross-country games since 2014. Marathon best results: 2015 Lanzhou International Marathon 2 hours 55 minutes 36 seconds. At the end of October this year to participate in the 2016 Qiandongnan Leigong Mountain over 100 km of get a total score of thirteenth.

Tips:

1, eat breakfast 2 hours before firing, do not eat greasy food on the morning of the competition day, and add the 1~2 root banana to light pasta or whole wheat bread.

2, 1 hours before the firing of the gun to the starting point, according to the scale of the event, the storage and toilet need to queue, must be reserved for a certain time.

3, judging from the current weather forecast, the temperature may be low on the day of competition, so we must have 1~2 kilometers jogging in advance, so as to prevent the muscle strain from going too fast.

4, individual results are based on static timing, when starting, to determine their own reference of regional training or the previous results, do not go back to avoid being crowded square, people pushing too fast.

5, to warm up the dynamic tensile, place small bounce, high leg, but pay attention to do not affect other runners when > stretch


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