3 tips for running, healthy marathon

3 tips for Running, Healthy Marathon

Morning and evening came in the cool autumn. Increasingly, people are enjoying marathon events regardless of gender. Recently, as marathon has become a healthy culture, interest has increased and various marathon competitions are scheduled for fall. However, if you do not prepare thoroughly and do marathon, you should be careful because it can be harmful to your health and even death.

Not excessive at your own pace

Most marathon injuries happen on your knees and ankles, so you should stretch enough just before you exercise, and keep up with your regular flexion. Don't be too greedy to run from the beginning.

Professor Lim Jong-yeop, "To prevent accidents while running, do not stick to the record and finish, exercise according to your physical fitness," If you run blindly, you can not last long, but rather harm your health. " ``

Speed ​​up step by step based on your fitness and abilities, and don't stick to the game, but take frequent breaks during the race. To avoid injuries, it's a good idea to run the race one step lower than your actual ability. If the loss of sweat increases excessively potassium ions in the body may cause rats to fly. When the rats emerge, pull the big toe towards the shin and stretch the calf to calm down.

Lim Jong-yeop, professor of rehabilitation medicine at Eulji University Hospital, said, “You should also jog lightly after completing the marathon.” Is there. ”

Sufficient fluid intake is important, sports drink effect

When you start running, your body temperature increases gradually due to intense exercise. At this time, in order to suppress the increase in body temperature, sweat discharge is increased, and through the sweat, electrolytes such as salt and potassium are lost along with the body water. If you sweat a lot, you may have problems such as dehydration or heat stroke, and even worse. To prevent these emergencies, you should drink plenty of water and salt to keep your body properly balanced. It is important to drink water before you are thirsty. If you have a chance to drink water in the middle of the course, don't hesitate. Before and after exercise, drink barley tea or fruit juice, rather than carbonated drinks such as cola and cider, and drinks containing alcohol or caffeine should be avoided because it increases the amount of urine, which encourages dehydration.

Drinking water alone is also helpful because drinking water is not enough to fill the necessary fluids and electrolytes. Sports drinks help replenish moisture and sugar. Sugar is used as an energy source to prevent hypoglycemia when exercising for a long time. In addition, the sodium and sugars in sports drinks help to absorb moisture faster.

Ventilated clothing prevents heat related diseases

It is also important to dress appropriately for exercise. Wearing a hat can block the sun, but it's ideal to ventilate your body to release heat. Hats do not give off heat in the body, which can lead to heat stroke. Socks should have long necks and shoes should be well ventilated. Sportswear should be white and breathable enough to reflect light. It's also better to be looser than your body and, if possible, get your shirt out of your shorts and brush it off occasionally.

Thick or poorly ventilated clothes can cause heat-related diseases such as dehydration and heat fatigue. A thin coat of clothing protects the body from the sun and helps sweat evaporate to maintain a comfortable skin condition.