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How to solve the physical conditions in Happy Valley?
The idea of ​​running a marathon does not seem so crazy since the "running" craze has heated up over the past few years. It feels more and more like a sport that is close to the people and requires no hard work. But in fact, running a marathon is really not a simple matter. You not only have to suffer from muscle cramps, heat exhaustion or heat stroke, and immunity, but also have to spend time diligently practicing to make your body more and more comfortable with long-distance sports.
Do not underestimate running, whether it is a marathon or an ultra marathon. From a scientific point of view, let us analyze what changes in the physical and psychological aspects of humans will occur in the running process. When these changes are gradually unveiled, whether we will watch the sport more carefully or whether we will relax our defense.
Brain Awareness
When excessive fatigue or physical problems occur, the human body will naturally produce hallucinations. If you walk in the desert for a long time, you will see a mirage. When you run out of body heat and find coolness, you will feel Venus. Because the body can not adapt to, or have already touched the new experience and failed to accept, so the head will direct the body to force rest.
eye
Prolonged exercise may cause corneal edema or cataracts. The reasons for cataracts are simple. The runners did not wear caps or sunglasses and had problems with the sun for a long time. With corneal edema, you may have prolonged running, and you may find that your eyes have a reddish appearance or the eyelids are heavy. This is a possible problem with corneal edema. Therefore, if you want to participate in marathon activities, we recommend using sunglasses or hats to reduce the possibility of sun exposure and wind and rain.
Shoulder and neck fatigue
Running and cycling are the activities of the feet. The cyclist will do a little flexing of the arms and similar stretching exercises to increase the blood flow in the upper body during long periods of exercise. In the same way, if the runner does not relieve the fatigue of the upper body slightly during the competition, you will find that the neck and shoulders are sore after the game and you will think that you have participated in weightlifting activities. The best way is to shake your head and raise your hands every 20 minutes during the running to relax your neck and shoulders.
Irregular heart beat
It is often complained that when an event is completed in the morning, when the body returns to normal life in the afternoon, there will still be an abnormal frequency of heart beats. This may be myocardial microfibrillation. When you haven't done regular stable training, you step into long-running activities. It may lead to plaque scarring, enlargement, and stiffness in the heart. Therefore, the crossover ratio between rest and training must be included in the training plan. A marathon is a sport that puts pressure on the cardiovascular system, so it's more important if you let it relax.
Lung breathing
The recent environment is very dusty. When I run, I feel that I am an air cleaner. However, environmental factors cannot be avoided, so you can change the running session or change the location. In general, the dawn of the air is the best, but it is still necessary to look at the surrounding construction of the running route. If the route is close to the mountains, turn the route to the green belt.
Somatosensory
Many fevers may occur during prolonged running, including performance in heat-exposed environments such as heatstroke and heat exhaustion. It is important to note two important points in the exercise process: insufficient water and electrolyte imbalance. During the running process, the water and electrolytes are properly replenished to allow the body to continue its energy. The reference value refers to your weight, which can absorb 10cc of water per kilogram per hour. If you can absorb 600cc of water per 60kg per hour, it means that you must drink 200cc of water every 20 minutes.
stomach
Marathon players may only need a pack of energy packs to complete 42 kilometers with water and sports drinks. But it does not mean that everyone is. Many casual runners need longer exercise time, which also means that they need real food - bananas, bread, etc. The right amount of supplements will allow the body to have a better connection energy. Excessive supply represents an upcoming outbreak. How to eat and eat is the most important issue. The keyword is "Eat simple things, a small amount of food."
Muscle cramps
For runners, the thighs are most often victims. No one knows when a cramp situation will occur, nor can it be estimated how serious it is, so the only thing you can do is to practice more before the competition, provide smooth supplies during the game, and take a good rest after the game.
Fatigue fracture
Fatigue fracture refers to excessive use of skeletal muscle without proper restoration, resulting in a crack in the structure between the bones. This condition is often consumed in the sacrum, the sacrum, and the midfoot of the foot. When many people were surprised by the appearance of fatigue fractures, they thought about the importance of rest. Overloaded training makes you feel better, but rest will make you strong.