The light rain is new, and a thunderstorm begins. March 5th will usher in the stinging solar term, the animal into the winter hidden in the soil, do not drink or eat called "sting", and "sting" is the day when the sky wakes up the stinging animals with thunder. Spring thunder is the footsteps of the spring girl, is the concerto of the recovery of all things, at this time the weather is getting warmer, outdoor sports help to maintain the vitality of the body, enhance the body's immunity and disease resistance.
The event is something to watch
In March, the first event of the 2024 Shanghai Women's Half Marathon, which is popular among female runners in Shanghai, will officially start on March 10. More than 5,000 female runners will celebrate the 114th International Women's Day.
The women's half marathon is popular
Since the first Shanghai Women's Half Marathon was successfully held in 2019, the event has attracted tens of thousands of female runners every year. 21.Along the 0975-kilometer race, there are not only Hongqiao Road, which has a rich historical and cultural heritage, but also the Changning Outer Ring Ecological Greenway, which has beautiful natural scenery, and the century-old Zhongshan Park on the banks of Suzhou Creek. Athletes will run through some of Shanghai's main roads and iconic attractions, and the high-value track will lead everyone to pursue the city's "Wizard of Oz". This Sunday, if you happen to be passing by the track, we hope to give the runners cheers and applause.
There are flower heads at the entrance
Everyone knows how to run, but are you really doing this simple exercise right? Today, Xiaoti will teach you four steps to establish the correct running posture and help you run out of PB.
1.Straighten your back
Run with your head, neck, and back in a straight line, your eyes looking straight ahead, and don't look up or down. When running, shaking the body from side to side will not only increase unnecessary physical exertion, but also destroy the straightness of running and affect running efficiency.
Active swing arm
The best posture is to bend the arms naturally, make half-fists with both hands, and swing back and forth with the pace when running, so that the elbows are not exposed in front and hands are not exposed.
3.Shoulders are relaxed and hips are tightened
Relax your shoulders fully while running, without shrugging your shoulders, while tightening your hips to give us the driving force forward. Take care to control your pace and try to land each step directly in front of your body. Deliberately increasing the stride length will cause a longer time in the air, a greater fluctuation of the center of gravity, and a heavier landing force, which will bring greater pressure to the joints and ligaments while increasing consumption, and it is easy to cause injury.
4.Landing posture should be correct
When you run, when the back of your foot hits the ground, roll the ball of your foot quickly, and finally push the ball of your front foot off the ground. Be sure to point your toes straight ahead when you land. Landing on the sole of the foot will have a greater impact on the bones and joints; The inner or outer eight can increase the burden on the knee joint.
Experts have a background
In addition to arranging the training plan reasonably, how to "eat" scientifically is also a university question. Today, Xiaoti specially invited experts to teach you how to eat before, during and after the marathon.
Wang Bei
Associate Researcher at Shanghai Institute of Sports Science (Shanghai Anti-Doping Center).
Marathon and trail running enthusiasts.
Ph.D. in Exercise Physiology.
Registered dietitian of the Chinese Nutrition Society.
For many years, he has participated in the preparation and scientific and technological research of sports physiology and sports nutrition of sports teams.
What to eat before a marathon?
A week before the competition, start adding extra sugar and protein to your diet, and eat more grains, starchy vegetables and fruits to keep your body stocked up for the competition. When training a few days before the competition, the diet should be adjusted to be high in sugar, moderate in protein, low in fat and low in dietary fiber. High in dietary fiber can disrupt the intestines and may cause digestive discomfort. At this time, sweet runners can take the opportunity to enjoy more high-sugar foods, such as low-fiber fruits and vegetables, jams, juices and non-whole grains such as rice, pasta, etc., and consume some lean proteins, such as chicken, beef, fish, eggs and or dairy products, to maintain a full stomach and prevent muscle protein breakdown.
The night before the game, arrange a light dinner that you usually eat so as not to put too much burden on your stomach. The best breakfast on race day is high in sugar, low in fat, low in dietary fiber, and low in protein. Because sugar is the main source of energy**, a little lean protein or a little fat can keep you full, but don't eat foods that aren't easy to digest or can cause gastrointestinal problems. For example, oatmeal with some fruit, toast with an egg, or breakfast cereal with some Greek yogurt and dried fruit will go well.
What to eat during the race?
In competitions, nutritional supplementation is done to maintain a dynamic balance of water, electrolytes and energy in the body. Energy supplements are mainly sugar-based, in the form of gels, energy bars, liquids, etc. It is generally recommended to consume 30-60 grams of sugar per hour after 45-60 minutes after the start of the game, and replenish it early and often! When sweat loss is high on hot days, make sure to alternate a glass of water and a sports drink every 15 minutes during the race to restore fluid and electrolyte levels, and avoid excessive sodium intake from sports drinks and overhydration caused by simply hydrating.
What to eat after the race?
Race-day nutrition strategies shouldn't end the moment you cross the finish line. Nutritional supplementation for recovery after a half marathon should include sugar, protein, and water. The goal is to replenish energy, rebuild muscle, and replenish fluids in a timely manner, so that the body will recover faster. This means less soreness, less fatigue and faster recovery time to get ready for your next training session.
As soon as the game is over, consume a snack or drink mix high in sugar and moderate amounts of protein, containing both simple sugars for quick energy and complex sugars to stabilize insulin levels, with a recommended ratio of sugar to protein at a ratio of 3:1. Suggested food options after the race include bananas, fruits, yogurt, milk, bread and pastries. After a few hours, eat a normal meal – another great time to indulge in whatever you want, but be sure to try to eat the right amount of protein (meat, fish, seafood, eggs, beans, or tofu, etc.), complex sugars, and some fats. Fluids after a race are just as important as food, including sports drinks or other beverages that contain electrolytes and nutrients, as well as water. Drinking only water can further thin the blood and increase the risk of hyponatremia. Recommended post-race drinks include sports drinks, juice or chocolate milk.
Exercise has momentum
Finally, Xiaoti presents 8 treasure running routes in Shanghai, let's experience the joy of running together.
Dishui Lake around the lake fitness trail
Address:
Pudong New Area around the lake.
Pudong Riverside Fitness Trail
Address:
Yangpu Bridge to Xupu Bridge Riverside.
Century Park Outer Trail
Address:
Outside the Century Park in Pudong New Area.
Nanpu Bridge Fitness Trail
Address:
No. 89, Lujiabang Road, Huangpu District.
The Year of the Dragon is limited to the "Dragon" route
Address:
The area around the old town of Huangpu District.
Xuhui Riverside
Address:
East of the intersection of Dong'an Road and Longteng Avenue in Xuhui District.
Guijiang Road Central Green Corridor Fitness Trail
Address:
From Meilong Road in the south to Caobao Road in the north.
Suzhou Creek Huazheng Trail
Address:
Lane 20, Huayang Road, Changning District (east entrance), opposite Gate 3 of Zhongshan Park Metro (west entrance).
*: Shanghai Sports.