Origin of Marathon

490 BC, a war which decided the fate of Greece was broken out between Greek and Persian in a small town Marathon near Athens and ended in the winning of Greek. In order to deliver the victory news to the Capital citizens, the young soldier Pheidippides ran back to Athens from Marathon. He died from the exhausted at the moment that he declared the news of “we won” in the Square. By way of memorializing this soldier, a Race from Marathon to Athens was held at the first Olympic Game in 1896 with a journey of 10.2 km, Greek Louis finished the whole journey in 2 hours 58 minutes and 50 seconds.

The distance of Marathon Race was initially different until 1908 when the fourth Olympic Game was held in London, the sponsor set the start and finish of Marathon Race was set up respectively in Windsor Palace Square and in front of the Royal Stand in the White City Stadium by the sponsor for the convenience of British Royal to look on the Marathon Race, the distance was measured to be 42.195 km. Hereafter the International Olympic Committee had a ceaseless quarrel about the standard distance until 1924, the distance of Marathon Race was determined to be 42.195 km through the official regulation of International Association of Athletics Federations.

No world record but the world best achievement is set up in Marathon Race due to this race is held in the highway or the road similar highway, and the start and finish of the race are inside the stadium, the distance is shown by the way of mileage with the setting of drinking water station for the runners every 5 km.

Pre－time Preparation of Marathon Race

If you want to achievement a good record in the race, the scheduled adequate training before is very important. And the preparation is not an un-neglected item too.

1. Foot: taking care of your feet is extreme important. Make your toenails cut short and smooth before race; relax your feet by foot bath; Massage the feet by relaxing oil. Go to see doctor if there is corn in the toenail or the toenail growing into the muscle.

2. Blain: Protect the sensitive area from having blain on feet, spread the ointment to lubricate the feet.

3. Training shoes: the player’s training shoes should be the same as the pair of shoes wearing in the race. Some factors should be considered: light weight, breathe freely, soft and thick sole, shock absorption and good elasticity. The size of the shoes is little bigger than usual so as to have an extension for feet during the race.

4.Short sock: as for the shoes, the selection of the short sock is very important as well. It is recommended to select the special-purpose running sock with sweater absorption and seamlessness, which is made of the fiber of keeping clean, dry and protecting the feet from bubble.

5. Wears: Select the sport wears of loose, breathe-free and sweat absorption.

6. Cap: Be used to avoid the direct sunshine

Cautions during the Marathon Race:

1. The runners who will participate in the Marathon Race should have a long-term exercising basis.

2. Fully warm up before race to activate each muscle group and articulation.

3. The wear and sock should be adequate. Neither too much nor less so as not to affect the running or cause the muscle cramp. Better not to wear new shoes and clothing in the race.

4. Cooling cap and sunglass are allowed in the summer race.

5. Spread the Vaseline over the easy-worn skin surface (oxter, breast and inner side of leg) to reduce the friction.

6. Attention not to extremely tie the shoes, otherwise the blood circulation of feet shall be blocked.

7. Distribute the physical strength reasonably according to the individual condition during the race, pay attention to the running rhythm. Initially, not too fast and the average speed running is the better.

8. Foot landing is not too sudden in the race, fully make use of the buffering force to avoid hurting the feet.

9. Salt drink must be supplemented during the race period.

10. If muscle cramp occurs in the lower leg in the race, should stretch the knee joint, bend the toe, massage the lower leg muscle, use the thumb to nip and knead the Calf muscles（Chengshan Point） to release the muscle cramp. Stop racing and go to see doctor if it is serious.

11. If the motility bellyache occurs in the race, use thumb to nip and knead the center of (stomach)at the side of the second metacarpus of the opposite side hand, slow down the speed suitably, adjust the speed so as to be released. Stop racing and go to see doctor if it is stronger.

Cautions of taking water on the way Marathon Race

Stipulated in the Regulation of Track and Field: the refreshment should be set up in the interval of 5 km for the item of 10 km or above 10 km from the start. In addition, the drinking and sponging station should be set up between the two refreshments, more stations shall be set up according to the weather condition. That is to, 8 refreshments and 7 drinking water and water supply stations will be set up at the whole Marathon journey, this arrangement is functional and meaningful to the Marathon runners and water supplement, nutrition and temperature0decreasing.

1. It is common that the eagerness of some runners for taking beverage or water makes them being unable to grasp the proper time or method which causes the impact each other and collapse. This is probably not only affect the achievements of the runners, but is possible to lead some of the runners quit the race due to the accidental injure.

2. The runners can make a general plan of beverage and water demand according to the temperature of that day before race. Generally, the runners will drink beverage or water after running 20-30 km. If the temperature is higher, the runners should make a prompt decision on the basis of own actual sense on the way of race.

3. The runners should keep a clear mind before taking beverage or water, carry out the correct actions according to own position. For the runners who are in the leading position, he/she can speed up the rhythm of some steps to close the drinking or sponging rapidly, take the beverage or water by right hand quickly; if the runners are following others, he/she can slow down properly, take the beverage or water by chance. Remember neither to be eager to snatch nor to take the beverage or water by left hand, which is the key cause of most of the collisions.

4. If you got other friends to participate the race together, try your best to take more beverage or water for your friends by the pre-race arrangement subject to without breaking the rules.

5. Should select and determine the time of beverage or water supplement before race with fully knowing well so as to compete better.

Safety precautions for the sport under the hot weather

Running in a hot day, you must take some measures to avoid the discomfort resulted in the hotness, such as heat stroke, dehydration. Theses symptom usually bring dangerous consequence. The followings are some useful methods:

1. If the temperature is too high, try to arrange training at a lower temperature in the early morning.

2. Drink great number of water with 6-12 Oz. Every 15 minutes. It is better to drink salty motility beverage if the race time is more than one hour.

3. Spread sun block cream. Attention to use sweat-protect sun block cream.

4. Wearing hat. Cap is well-functioned in sun blocking.

5. With loose and light color clothing. The light color clothing is not easy to collect heat, and some motility fabric clothing is good in heat elimination.

6. Warming up and having breaking should be in a shadow and cool place. The direct sunshine will increase the animal heat.

7. If the race spot is in a hot weather, two weeks training should be exercised at the similar weather condition before race. It will assist your body to fit the higher temperature soon.

8. Check the urine specimen. If your urine specimen is becoming dark, pay attention to whether your have already dehydrated.

People not suitable for participating Marathon

1. People without having overall physical examination

2. People without systemic training

3. People who will suffer a middle-lever chest ache and serious coronary artery disease(angina)

4. People who suffered heart attack not long ago.

5. People who suffer a rheumatic heart disease and congenital heart disease

6. People who suffer high blood pressure or other heart disease and cardiomyopathy

7. People who suffer irregular heart beat

8. People who suffer diabetes with too much or less sugar

9. People whose blood pressure is still higher than 180 ／ 110mm hg after taking medicine

10 People who are obese

Marathon for the elder

The old people always suffer different diseases, especially the incidence of a disease of the cardiovascular system due to the organic functions decreases gradually with the increasing of age.

The old people sometimes shall suffer muscle cramp during Marathon race. It is mostly caused by the too long running time, too much tension, lacking of warming-up and the losing of body water, salt, calcium and magnesium factors in the summer sport.

So suggested that the exercise should be arranged individually when you participate the running, select the appropriate mediate as well without too much anxiousness.

Why physical examination should be taken before Marathon race?

Physical examination should be done few days before Marathon race to prevent from accidence occurred in the running. Because some people have got hidden disease (some are not found by themselves), it is possible to trigger the hidden disease unveiled to lead accidence by participating the high strength and tension race. Especially for those who suffered earlier period high blood pressure, acute coronary heart disease and diabetes; Diseases of respiratory system such as pulmonary heart disease, chronic bronchitis and hepatitis, nephritis, old-age bone loss etc are not suitable for participating Marathon race. The normal people who are found being suffering one of the followings in the physical examination should not participate the race: heart beat reaches 85 times/min. without motion; blood pressure is above 140/90 mm hg; frequently irregular heart beat, intercourse transmit block and other cardio-cerebral-vascular disease; being at the activate period of chronic disease and the people who have a chronic disease history and it is not 3 months from the date when they took part in the specific sport; had a cold, fever one week before race, more than 3 days of discomfort of the chest and dyspnea, heart-throb continuously, serious insomnia; bowel disease; suffering hurt 72 before race; breath frequency is 24 times/min. without motion; animal heat above 37 degree; abnormal liver function; urine protein and cast in urine checking, are not suitable for participating the race.

Tips on relax of Marathon race

Relaxing and training are of the same importance as well, listen to the experts’ suggestion and relax yourself well.

1. Best to select the night time, lie down and put your arms cross your chest, bend your legs, make your jaw close to the chest possibly, relax the shoulders, breathe slowly and deeply. This should last at least 10 minutes, accompanying with light and peaceful music if possible; or do some similar exercises with your feet near the wall so as to assist the blood circulation.

2. Take hot bath and rush your leg by cool water to help you relaxing yourself when you feel heavy legs.

3. Enjoy a self-massage by relax oil.

4. Sleeping time is the best chance for your relaxing. Raise your bed 5 cm higher or put a pillow beneath the mattress to stimulate blood circulation.

5. Sit comfortably as possible with arms holding your head, bending back, breathe slowly for 5 minutes.

6. Pack your bag, wear your clothing, put your arms cross on your chest and lie down to make final exercise before or after breakfast at the day of Marathon race, note your breath.

7. Not forget to drink at least 2 Liters purified water at the last week.

Method of drinking water and taking food in Marathon race

1. Simply drink a little water at the initial phase. Drink a mouth while passing the fountain, or take a water jug with you. Try to have some motility beverage or other water supplement progressively weeks or months later.

2. There is no standard for every one’s food. Discover the food combination which is mostly matching you slowly during the training before race.

3. Insist and not change easily the food and beverage combination during the training which is mostly matching you when it is found.