Call crazy for science runners

Time flies quickly, and in the twinkling of an eye again in the last month of 2017.

In 2017, “constantly regulated industry policies, ever-increasing competition activities, ever-increasing quality of events, continuously subdivided running gear and services, and constantly-running runners are all witnesses to the continued development of running sports. While the running sports represented by the marathon race flourish, there are also many problems: uneven levels of events, wrong medals, inadequate or inappropriate supplies, chaotic possessions, and limited levels of field organization. The contradiction between inadequate development has emerged, among which the countless times of reiterating and stereotyped running safety issues have been particularly acute.

First look at several data: At the Xinxiang International Marathon, which ended on November 5, one player could not afford to fall after landing at 2 km; on October 1st, the 35-year-old Chinese runner was suddenly at the 11th km of the Cologne Marathon. He fell to the ground and was sent to the hospital. At the end of May, at the first Yinchuan International Marathon, a half-marathon fell to the finish line just 2.5 kilometers from the finish line. Although he was fully rescued, he was still unfortunately dead in nearly 24 hours. According to incomplete statistics, only reports of "sudden death" were reported in 4 cases in 16 years and 5 cases in 15 years. They are basically middle-aged and young people aged 30 to 40 years old. Has brought great harm.

Where is the "culprit"? Some people think that this is an individual's physical problem. Some people think that the marathon is a strong, "challenging limit." A distance of 42.195 kilometers is a challenge to the body and it is not safe. Some people think that , fatigue before the run, the weather is not suitable are the causes of sudden death. It is difficult to make a conclusive opinion, but what is certain is that sudden death from sports is almost present in all sports. There is no regular distribution, or it is more risky to engage in a project. All of the reasons listed above are closely related to a keyword: science running. The column at the beginning of the year was devoted to how to start from "rookie" to "great god" and "combine knowledge with practice." The core idea that runs through it is science running.

How to run science?

First of all, we must fully understand our own body. Last month, the Xiamen (Haicang) International Half Marathon 2017 was held. Before the organizing committee's pre-competition physical examination in cooperation with the cardiovascular hospital of Xiamen University, 300 of the runners participating in the professional heart examination service checked. Out of 6 people are not suitable for marathon. For beginners who are ready to engage in running sports, especially those who plan to participate in long-distance competitions such as marathons, they must perform physical examinations, especially for heart and lung function tests. Blood pressure, heart rate, electrocardiogram, and echocardiography are not enough. It is highly recommended to do it. Cardiopulmonary Coupling Treadmill exercise experiments, based on the results to determine whether to choose to run as the main method of exercise. For runners who often participate in the competition, it is recommended that they do a physical examination every year, real-time control of their physical condition, and adjust training and entry plans. In particular, we must consider the physical conditions before the game. If there is a fever, a week before the exercise, and excessive exertion, we must not forcibly participate in competitions. We must obey our voices and “hold the green hills and not be afraid of having no firewood”.

Second, scientific training. It can be seen that in the case of sudden death, more than half of them are half horses. One of the major reasons is that many half-running runners are novice runners. They have just been in touch with running and often hold the “try it out” mentality. Entries, resulting in irreparable damage. The lap has a phrase called "Run never lies", which means how much effort you will make and how much you will pay back. Sometimes the runners who heard the race say "I haven't ran for a long time recently", "I'll take a look at this half Horse, I can run down and I'll report it to the horse next time". I usually advise them to do what they can. It is not advisable to "take the game to practice" or even "not to practice alone." If you decide to use jogging as a way of life to accompany you for the rest of your life, you should start learning science running knowledge, how to run, how to train step by step, how to control intensity, how to warm up and how to recover, and how to nutrition. Start with supplements, and then stick to scientific running, take reasonable rest, and constantly improve your running level.

The third is to be safe. Safe competition can be summarized as "ten wants": To listen to the body's voice, do not give up or even force yourself because of the shortage of runners or have been friends in a wide circle; it is necessary to formulate a reasonable plan, according to their own The results of peacetime training, the establishment of a scientific and reasonable goal to complete the race, in strict accordance with the established goal to implement; pay attention to weather conditions, according to the weather to choose dress and replenishment strategies; to carefully read the entry manual, carefully study the race route, understand the end and end Close the door at each stage, pay attention to gunshot time and net time, understand the clothes, medical care, and supply stations, design the route to the starting point and evacuation from the end point; do a good diet plan, do not drink alcohol, eat spicy and spicy food before the match Wait, dinner before the game should eat more noodles, appropriate to add carbon and glycogen, while preparing for the next day's breakfast, breakfast should eat easily digestible carbohydrates with low water content, supplemented with salty side dishes; Mainly dynamic warm-up, do not stretch for a long time, you can use the trot and other ways to let the body heat up; Remember the pre-competition goals set by you and master the rhythm. The supplies in the match must be carried out according to the plan. The water and electrolyte beverages should be supplemented. The energy gel needs to work for about a quarter of an hour; it must be adjusted in time, such as feeling the body. Discomfort and poor state, or consciousness began to blur, do not fight hard, find nearby volunteers or medical personnel to check the physical condition; pay attention to running etiquette; pay attention to recovery after the game.

Finally, from the runners to the event organizing agencies, from the media to scientific research institutions, all aspects can vigorously advocate and practice scientific running concepts, knowledge and skills, so that more people can safely run, run happily, and run for a long time. .