There are only 30 days left before the start of the Hengqin Marathon

The preparation has also entered the most golden critical period, and we are preparing together with Deepseek

A preparation strategy for the first 4 weeks of the competition

Help you enjoy running in Hengqin on March 23!

PART.01 Pre-race training

Marathon is a sport with a certain amount of risk, and both old birds and novices should maintain a sense of reverence for this sport and prepare for the race in a serious and scientific way, which is not only responsible for themselves, but also a sign of maturity of runners.

Marathon is an honest sport, and behind the 'miracle' is the accumulation of systematic training and running volume. For most runners, maintaining good frequency and consistency is the key to preparation. It's better to run four to five times a week than to run six times a week and do nothing the next week.

30-day preparation plan

Consolidate the results of training in cycles

Carry out basic endurance training, interval training, and core training on a weekly basis, adjust the training intensity appropriately according to your own state, and reasonably allocate different training types.

The overall amount of exercise in the training program for the month before the race is best in a wave, peaking in the second week and gradually decreasing, and dropping to the lowest point in the week before the race. This pre-race adjustment of 'reduced training' is to reduce the body's exercise load, promote physical recovery, eliminate fatigue, and recharge to achieve the ideal level on race day.

Please note that reducing the weight ≠ stopping running, and proper training can help you keep your body in optimal condition.

Perform strength training appropriately

Strong muscle strength is an indispensable condition for a safe finish, and strength training for the hips, legs, core, and arms is arranged 1-2 times a week for 30 days before the race to strengthen the muscle groups.

Get enough sleep

If you want to run well, sleep is indispensable. Guaranteed 7-9 hours of high-quality sleep per night allows the body to recover from deep rest, promoting muscle growth and nerve recovery.

If you are participating in a marathon for the first time, you can refer to the training plan formulated by Deepseek and personalize the training according to your own situation.

Check out Deepseek's suggested training plan for the whole marathon:

Check out Deepseek's suggested half-marathon training plan:

PART.02 Dietary management

When preparing for marathon training, you need to supplement nutrition scientifically. In the daily training of marathon sports, carbohydrates need to reach 8-12 g/kg/day, and runners can choose rice noodles, starch and potatoes.

The fat-to-energy ratio should reach 20-35%. Since it is easy to lose muscle during road running, the protein intake needs to reach 1.4-1.8 g/kg/day, and you can choose lean meat, poultry, fish, eggs, etc. The amount of fluid replenishment is 3-5 liters per day, and you can choose plain water and sports drinks.

Dietary advice for the upcoming tournament

1. Adjust the diet structure and develop good eating habits: try to avoid foods that are too high in sugar and too greasy, and the daily diet needs to be reasonably matched with protein + fat + dietary fiber + carbohydrates.

2. Drink plenty of water to keep your body hydrated: It is recommended to drink more than 2L of water per day to keep your body hydrated.

3. Try not to touch alcoholic beverages: From now on, reduce your alcohol intake and keep your body organs in tip-top shape for the race.

Check out Deepseek's suggested diet plan

PART.03 Psychological Adjustment

Marathon training is not only a physical challenge, but also a mental test. Maintaining a positive mindset and learning to deal with stress and setbacks can improve training effectiveness and reduce injuries caused by psychological reasons. At the same time, proper relaxation and recreation can also help the body and mind recover and prevent injuries.

And these helpful tips

Combine your actual ability and sports foundation to do what you can to avoid injury. Injuries can not only ruin your training plan, but may even end up dismantling your competition.

The starting time of the Hengqin Marathon is 7:00 in the morning, and as the race date approaches, simulating the same schedule during training can help you adapt to the rhythm of the race day in advance and get into the state better on the race.

If you have a brand new pair of combat boots for the Hengqin Marathon, it is best to start grinding with them now and wear them at least once to complete a long-distance training session.

Train hard, prepare March 23rd, I look forward to you running in the charm of Hengqin, running the ideal results, and reaping the joy of running!