給初半馬的建議 - 路跑 Road Running

By Blanche
at 2012-03-23T23:44
at 2012-03-23T23:44
Table of Contents
星期日就是鳳山三校馬拉松
相信有初半馬的跑者,至少團員就是
身為團長的,當然要給予一些建議
以下針對給他的建議作些修改,希望可以幫助到其他人
如果有其他建議,大家可以一起討論喔
大致上以10~15k LSD的速度,每公里減30秒的速度跑
水量補充依個人需要調整,到達折返點後進行大小腿伸展
順便進行休息,以確保後半段的順利
初半馬,是用來體驗馬場和增加信心的,不是用來暴衝的
所以,要以完賽為前提,想破紀錄,以後有的是機會,切勿心急
萬一完賽後也受傷了,真的是得不償失
正所謂,留得膝蓋在,不怕沒路跑
以下是重點提示
1.比賽前3天盡量休息或只跑一點點
2.各項配備給他傳好(帽子、頭巾、配速表、帥氣太陽眼鏡..MP3等)
當天氣溫會略降,應該蠻適合跑步的,戴個帽子遮陽、mp3轉移注意等等
3.補給(巧克力、糖果、口香糖等)
建議是巧克力一條、糖果一條,早上起床之後先吃早餐消化
**4.一定要克制興奮的情緒入眠
(我大概8-9成路跑的前一天會睡很少)
*5.提早到達會場
(提早40分鐘以上,可以拍拍照,感受氣氛,冥想。還要寄物、廁所或其他突發事件等
而且一到會場就開跑,感覺很差,而且熱身也不完全,會影響狀態)
*6.開跑前10-15分鐘上廁所
(開跑前廁所必暴滿)
**7.熱身做足,要飯要到老
*8.補給站看到香蕉必搶,'防抽筋、補充熱量,比水更重要。
(水跟免洗的一樣,等一下就有,芭那那就可遇不可求了)
*9.按配速跑(有配速表更佳),切勿隨便燃燒小宇宙
(最後是要拯救雅典娜阿~~~誤)
*10.找個大站(補給充足的站),拉拉筋,調整心情在上路。
(折返點剛好,不會太早或太晚)
*11.配速由慢到快,最快也要略小於極限速度,避免雙腿炸裂。
(衝刺可在最後1-2k進行,如果天賦異稟,5k衝也是ok的)
**12.最重要的一點,靠意志力達成最後目標。
*13.賽後別太興奮,而忘了收操,畢竟第一次跑,好好的收操是必備的
(減輕傷害,也能夠早日邁步!!!!!)
*14.和家人朋友約在 "明顯" 的地方,馬場一向人數爆炸,萬一又沒帶手機,真的會GG
*15.先冷後熱,多按摩把乳酸推掉,酸痛感會比較少
以上,是本人的粗淺建議,希望有幫到大家,跑友都很耐斯的,揪咪 ^.<~
最後預祝團員阿燦半馬順利完成!!!!!!!!!!
CRP出團順利!!!!!!!!!
每個人都順利完賽!!!!!!
L 2012.03.23
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路跑
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