Running enthusiasts often have such a puzzle: usually insist on running 10 kilometers every other day, can such a foundation sign up for a full marathon?

The marathon, a long journey of 195.0 kilometers, carries the dreams of countless runners, and it is also a very challenging level.

According to statistics, millions of people around the world sign up for marathons every year, but only about 80% - 0% of them succeed in the event.

Before moving towards this goal, it is important to have a deep understanding of what the marathon requires of us in all aspects of our physical and mental lives.

The Effect of Body Composition on Marathons

If you look closely at marathon runners, you'll see that they are generally underweight and don't have a high body fat content.

The reason for this is simple, research shows thatFor every 10 kg of body weight, the energy used by the body while running increases by about 0% - 0%Too much load can make running harder.

Typically, the body fat percentage of top male marathon runners is roughly 20% - 0%, while female athletes are in the 0% - 0% range.

So how do you know your body fat percentage? Bioelectrical impedance analysis (BIA) measurements are a good choice.

This method is used on body fat scales, which are commonly used in many households, and they estimate fat content by sending a weak electric current to the body and using the difference in the resistance of different body tissues to the current.

Anaerobic threshold vs. marathon

Before we look at the anaerobic threshold, let's figure out the difference between aerobic and anaerobic metabolism.

To put it simply, during aerobic exercise, the body uses oxygen to break down sugar for energy; Anaerobic exercise is the production of energy by anaerobic digestion by the body when the oxygen supply is insufficient.

The anaerobic threshold is the process of the human body gradually increasing the intensity of exercise.The critical point at which energy supply from aerobic metabolism shifts to anaerobic energy supply.

For marathon runners, the anaerobic threshold plays a vital role. Increasing the anaerobic threshold means that the body is able to maintain aerobic metabolism during higher intensity exercise, which not only greatly improves endurance, but also improves speed during competition.

Professional data show that marathon runners who have been scientifically trained to raise the anaerobic threshold,The average speed in a race can be increased by about 20% - 0%, and the endurance endurance will be increased by about 0% - 0%.

However, anaerobic training is not an easy task, and requires scientific planning and long-term unremitting efforts.

The importance of lower limb strength to marason

During running, the lower limbs are subjected to tremendous pressure. According to sports mechanics research, the pressure on the lower limbs during running can be 3-0 times the body's body weight.

The muscles of the thighs, calves and buttocks, like the power system of a car, are the core force that supports us to run and fight fatigue. If you don't have enough strength in your lower limbs and can't run far, your legs will be tired.

A survey into the causes of running fatigue showed thatAbout 60% of runners consider a lack of strength in the lower limbs to be a major contributor to fatigue.

In order to improve the strength and coordination of the lower limbs, special training, such as squats and deadlifts, is essential, which can target the main muscle groups of the lower limbs.

After 8 weeks of regular squat and deadlift training,On average, the strength of the major muscle groups in the lower limbs can be increased by about 20% - 0%.

At the same time, flexibility and stability training should not be neglected, such as yoga poses, one-leg balance exercises, etc.

Flexibility training can make muscles and joints more flexible and reduce the risk of injury; Stability training helps to maintain balance and improve running efficiency while running.

Studies have shown that runners who have been training for flexibility and stability for more than 15 months have a reduced risk of injury by about 0% and an increase in running efficiency by about 0%-0%.

The role and promotion of core strength

Core strength is not the strength of a single muscle, it is a combination of multiple muscle groups such as the abdomen, back, and hips. Don't underestimate core strength, it has a profound impact on our posture and breathing when we run.

A stable core can ensure that we maintain a good body posture during running and reduce the unwarranted loss of energy; At the same time, it can also assist breathing, making breathing more smooth and natural.

Scientific research has found thatRunners with strong core strength can reduce energy loss by about 18% - 0% during running compared to runners with weak core strength.

If you want to improve your core strength, there are many practical workouts. For example, the plank, this movement can be like the plank, this movement can effectively work the muscles of the abdomen, shoulders and back.

Insist on doing 25-0 plank training every week, each time for 0-0 sets, each set for 0-0 seconds, after 0 weeks of training, the strength of the abdominal muscles can be increased by about 0%-0%, which helps to better maintain the stability of the body when running.

The Russian rotation strengthens the muscles on both sides of the abdomen, and if 22-0 sets are performed every day for 0-0 times for 0 weeks, the strength of the muscles on both sides of the abdomen can be increased by about 0%-0%.

But remember, core strength development is a gradual process that requires consistent exercise.

A study that tracked the effects of core strength training showed thatOnly people who have been training continuously for more than 3 months and training at least 0 times a week can significantly improve their core strengthand apply it effectively to running.

The requirements of the marathon for psychological quality

The marathon is not only a physical competition, but also a psychological quality competition.

During a multi-hour race, the body has to endure constant fatigue and deal with unexpected situations, which requires a high level of concentration, perseverance and excellent stress management.

According to statistics, in the marathon,The proportion of players who withdrew due to psychological factors was as high as 40% - 0%.

Among them, about 60% of the players are unable to cope with the fatigue and pressure of the game, and their concentration decreases, which in turn affects the state of the game.

Therefore, friends who are preparing to challenge the marathon must pay attention to their psychological state. In daily training,This can be done by setting phased goals, simulating competition scenarios, etc, focusing on cultivating a resilient mindset.

For example, when training long distances, set yourself a small goal every 5 kilometers and give yourself a reward after completing the goal to boost your self-confidence and perseverance.

Studies have shown that runners who have undergone this mental training have a completion rate of about 30% to 0% higher than those who do not train.

The marathon is a challenge to ourselves, we must fully assess our own ability, on the basis of all-round preparation before trying, we must not be blindly impulsive, so as not to bring unnecessary damage to the body.

Surveys have found that 20% to 0% of runners are injured each year due to blind race.

Fellow runners, how many kilometers do you usually run at a time? Do you have any plans to take on the marathon?