xiamen marathon is about to start these preparations are essential

▲Image source: Xiamen International Marathon official website

As one of the few gold-label marathon events in China, the Xiamen Marathon is well-known for its high aesthetic value, which is a significant reason why it attracts runners from all over the country. January 2nd marks the day of the most beautiful marathon in China, the Xiamen Marathon. Are you ready for this exquisite New Year's run? The editor suggests that runners should carefully prepare for the event in terms of race details, diet, and injury prevention over the two days leading up to the race.

Race Details

First, understand how to get to the race venue.

Whether driving or taking public transportation, make sure to leave enough time to arrive at the race venue comfortably.

▲Image source: Xiamen International Marathon official website

Next, clarify the check-in time and location.

Most races will notify participants in advance about when and where to pick up their race packets and check-in. Check the routes in advance to ensure you have plenty of time to prepare.

Then, prepare your gear.

Race clothing, running shoes, bib number, chip, energy gels, or salt tablets. Remember to lay out the clothes you plan to wear for the race in advance and check the weather forecast. A special reminder: do not wear new shoes for the race.

Physical Preparation

What to eat two days before the race

One principle: do not eat foods you have never tried before. Focus on carbohydrate-rich foods, and eat small, frequent meals to replenish energy. The last big meal before the race should be at least 48 hours before the start. Avoid heavy, greasy foods and alcohol.

Double your water intake

In the two days before the race, pay extra attention to hydration, aiming to consume twice your usual amount. One way to gauge this is by checking the color of your urine. The yellower it is, the more dehydrated you are. If it is very clear, you may be overhydrated, which can lead to hyponatremia. Also, avoid diuretic foods like caffeine and alcohol before the race to prevent frequent bathroom breaks during the event.

▲Image source: Xiamen International Marathon official website

Relax the day before the race.

You can choose to rest completely or do some light exercises like jumping jacks, as long as your body feels relaxed. Ensure you get high-quality sleep at night so you wake up refreshed the next day.

Maintain a positive mental state.

Finishing the race should be your primary goal, and personal bests (PB) should be based on your physical and mental state. Do not pressure yourself to achieve a PB. If you feel nervous before the race, practice deep breathing. Close your eyes, take a deep breath, hold it for a few seconds, and then exhale slowly. During this time, clear your mind of any thoughts. Repeat this several times to relax both your body and mind.

Injury Prevention

Muscle cramps

Muscle cramps are one of the most common injuries in marathons. They can be caused by several factors: 1. Cold weather, which prevents muscles from warming up properly; 2. Poor physical condition, fatigue, lack of sleep, or prolonged relaxation of the calves; 3. Excessive running intensity, leading to muscle spasms; 4. Improper running form; 5. Lack of essential vitamins. To effectively prevent calf cramps, ensure you warm up and stretch thoroughly before the race and run within your limits.

Achilles tendon pain

Weak ankle strength can lead to Achilles tendon pain from overuse during running. This is a normal physiological response to the stimulus of running. If this occurs, stop and rest immediately.

▲Image source: Xiamen International Marathon official website

Knee pain

City marathons are typically run on city roads, which are hard surfaces that can impact the knees significantly. The long duration and high intensity of marathon running can easily cause knee injuries and pain. If you experience knee pain during the race, stop immediately and seek help at a medical station.

Shoulder muscle soreness

Make sure to fully mobilize your shoulders before running by doing arm circles, chest expansions, and stretches. Otherwise, your shoulder movements may become stiff, leading to insufficient arm swings and quicker fatigue. Another possibility is that you have a pre-existing shoulder injury or inflammation, which should be diagnosed by a doctor.

Exercise-induced abdominal pain

Surveys of multiple races have found that the incidence of exercise-induced abdominal pain is quite high, sometimes affecting up to 60% of participants. This condition can slow you down or even force you to withdraw from the race.

Ankle sprains

If you sprain your ankle, go to a medical station immediately and withdraw from the race. Apply cold water or ice packs to the affected area for a prolonged period (the longer, the better). Avoid using hot water on the injured area within the first 24 hours. After 24 hours, you can start using warm compresses and apply some ointment. Rest for 2-3 days after the sprain, avoid intense exercise, and resume light activities like walking when you feel better.

▲Image source: Xiamen International Marathon official website

Exercise-induced hypoglycemia

Due to the long duration of marathon running, blood sugar levels can be significantly depleted, sometimes leading to exercise-induced hypoglycemia. This condition can occur during the race or after it ends. To prevent this, ensure you replenish energy before and during the race. Eat at the supply stations along the route, and use energy gels if you have them. This can effectively prevent hypoglycemia.

We wish all Xiamen Marathon runners a healthy and beautiful run! The first run of the new year marks a great start! If you missed the offline Xiamen Marathon, you can also participate in the online Xiamen Marathon on Codoon. Don't miss out on the most beautiful course in the country, and there are exquisite medals waiting for you!

Edited by @Dong Niu