Beijing Risheng Socks Co., Ltd.

The competition adaptability training can be carried out one month before the competition, mainly including the following five points:

1. Massage muscles and exercise joint range of motion, especially hip joint;

2. Wear shoes and clothing that will be worn during training, especially for long-distance running;

3. Drink water while running at least twice a week, and eat the supplies you will eat during the competition;

4. Ensure adequate sleep, try to keep the training time consistent with the competition time, and take an appropriate lunch break;

5. In terms of diet, we should eat more high-quality protein, more high-quality carbon water and light diet one week before the game.

No matter how well you practice, don't run more in the last three weeks before the race. One month before the competition can be divided into two stages: special training and pre-competition reduction:

running socks

01 Special training stage

The goal of the special training stage is to maintain the marathon zone pace, which is what we call the zone 2 pace or the M pace.

The longer a runner can maintain the M pace, the more likely it is to reach the target finish time, or the faster the M pace, the more likely it is to refresh the PB (Personal Best), so the training should focus on the M pace training. At the same time, we should also arrange T-intensity speed training, and increase the speed properly when the first half of the M pace is still left. In addition, E-intensity easy run, long distance run (LSD) and proper muscle strength training are also indispensable before the race, which can improve endurance and prevent injury.

02 Pre-competition reduction stage

In order to maintain good condition during the competition, it is necessary to carry out decrement training before the competition to recover the body from fatigue. At this time, the distance can be reduced, but the intensity cannot be reduced. Therefore, M intensity should be given priority to and T intensity should be supplemented, which will be closer to the actual situation in the competition.

Note:

1. M intensity: keep the stride frequency at 180-220 to find the feeling of the race;

2. T intensity: keep the step frequency 185~210;

3. ST shall pay attention to 10 seconds for each trip and 60 seconds for rest;

4. Strengthen the sense of body, try not to look at the watch when running, and then look at the average pace, heart rate and other data after running;

5. On Friday's muscle strength day, if you feel pain in your leg on that day, you can also choose to rest;

6. On Friday's rest day, if you feel not too tired, you can also run the M pace for 20 minutes;

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