About winter cross-country racing, ask for help from experts~

You are brave enough to sign up for the winter cross-country competition. Let me support you with some suggestions

1. Preparation period

1. Get enough rest from now on. Recharge your batteries.

2. From now on, you must store energy and eat more high-protein and high-sugar foods, such as beef, fresh milk, edible glucose water, chocolate, etc.

2. Before running (preparation activities)

1. Just jog and sweat a little first.

2. Do leg press, waist press, turn, shoulder stretch and other activities to activate the relevant joints, ligaments and muscles.

3. Do a few 30-meter acceleration runs.

The above content should be completed 20 minutes before the game.

The next time

1. After getting on the track, do a few vertical jumps on the spot to increase your excitement.

2. During this period, pay attention to maintaining body temperature and not letting the body cool down

3. During the run

1. Don’t rush to lead at the beginning. Run at your own pace and speed, and don’t think about your position. People who are faster than you may quit the race after a while.

2. The "extreme" phenomenon will occur during the running stage. The "extreme" phenomenon is a normal physiological phenomenon. The symptoms are weakness, shortness of breath, discomfort, and the idea of ??giving up the race. At this time, you can appropriately Slow down, adjust your breathing, grit your teeth and persevere, and things will become easier later on.

3. After the "extreme" phenomenon has passed, let go of the speed appropriately and overtake the opponent in front of you when the opportunity is right. Don't be anxious, chase step by step and overtake one by one. If you are tired, he will be tired. You just need to Take even half a step ahead of him and he will become discouraged.

4. In the final stage, use your perseverance and confidence to stick to the finish line.

4. After running

1. Do not sit on the ground to rest immediately after the game. Jog (walk) to relax so that the muscles, nerves, and heart can slowly recover.

2. It is forbidden to drink a lot of water immediately after the game (it will increase the burden on the heart). You can use a little to moisten your throat and replenish water after 20 minutes.

3. After the game, wet clothes should be taken off in time and replaced with dry clothes. Pay attention to keeping warm to avoid catching cold.

5. Pre-race diet

1. Long-distance running competitions usually start around 9 a.m., and you must eat easy-to-digest breakfast, bread, fresh milk, etc. before 8 a.m. . You can also customize it according to the game time, but it must be eaten 1 hour before the game.

2. Drink some high-concentration glucose water 30 minutes before the game. Glucose is a simple sugar that can be quickly digested and absorbed and directly acts on the muscles to form muscle glycogen, which is the source of energy. Do not drink other beverages. Drink plain water if you are thirsty. Do not eat any food within 30 minutes before the game. Remember! !

3. You must not eat sweets such as chocolate on the day of the competition. Your throat will be sticky when you eat during the competition.

4. Gastric emptying time: 1 hour for solid food and 30 minutes for liquid.

6. Breathing

Breathe through your mouth and nose at the same time. Put your tongue against the roof of your mouth and let the air pass through both sides of your tongue. This can moisten the air and prevent cold air from blowing directly into your throat.

7. This is a gift

In fact, ordinary people’s long-distance running competitions are about perseverance and confidence. Everyone will be tired in the end. The key is who is ruthless and who can persevere. As for Only by holding on can you have the last laugh. Ordinary students run 7,000 meters, and those who can persist are heroes! ! ! ! !

Waiting for your good news! ! ! ! ! ! ! ! !