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本周六（4月18日）

馬橋半馬即將開跑！

賽前必看的健康提示來了（附英文版）

快快點擊收藏～

（向左滑動查看英文版）

（Swipe left to view the English version）

[賽前準備：給身體做個“年檢”，心里才踏實]

馬拉松的備戰，其實從踏上賽道前就開始了。很多跑友因為太想跑個好成績，容易忽略身體的基礎狀況，這往往是賽場上出意外的根源。

01

心臟是“發動機”，得先查查

心臟是馬拉松的引擎。建議所有參賽的朋友，賽前都去查查靜息心率、做個心電圖。

1

靜息心率

就是早晨醒來還沒起床時的心率。正常是60—100次/分，經常跑步的朋友可能會低一些。如果您發現最近幾天早晨的心率突然變快（比如超過70次/分，或者比平時快了10次以上），那說明身體太累了，正在“抗議”呢，這時候千萬別硬撐去高強度訓練，歇一歇。

2

心率紅線

跑步時心率也不能無限飆升。有個簡單的算法：最大心率≈220-您的年齡。比賽時，建議把心率控制在最大心率的85%以下，要是感覺心跳快得“要蹦出來了”，一定要減速。

02

腿腳是“車輪”，別帶傷上陣

除了心臟，腿腳也得檢查。如果您的膝蓋、腳踝平時就隱隱作痛，或者走路姿勢有點歪（比如足內翻），這些“小毛病”在42公里的重復踩踏下，很容易變成大麻煩，比如應力性骨折。

[賽中應對：聽懂身體的“悄悄話”]

比賽當天，身體處于極限狀態，這時候它發出的信號，可一定要聽懂。

01

警惕“撞墻”和“低血糖”

跑到30—35公里左右，很多人會覺得腿像灌了鉛，頭暈眼花，這就是傳說中的“撞墻期”。這其實是身體里的“燃料”（糖原）用光了。

1

怎么破？

別等渴了再喝水，別等餓了再吃東西。每個補給站都去喝一小口水或運動飲料。賽前3天多吃點米飯面條（給身體存燃料），比賽時每隔45—60分鐘吃個能量膠，保持血糖穩定。

02

體溫警報

1

體溫警報

如果天氣熱，要特別小心。如果發現自己突然不出汗了，皮膚干熱發燙，甚至有點迷糊，這可能是中暑的嚴重表現（熱射病），必須馬上停下來，找人幫忙降溫。

2

胸痛胸悶

這是心臟在喊“救命”。一旦出現胸口像被大石頭壓著一樣疼，或者喘不上氣，千萬別硬撐，立刻停下來，找醫生！

[賽后恢復：沖線不是結束，回家還得“保養”]

跑過終點線，還得好好“伺候”一下辛苦的身體。

01

別急著坐下

沖線后千萬別馬上坐下或躺下！這樣血液會淤積在腿上，回不到心臟，容易頭暈甚至暈倒。咱們慢走10—15分鐘，讓身體慢慢緩過來。

02

黃金一小時

賽后30—60分鐘是身體修復的“黃金時間”。這時候吃點好消化的東西，比如香蕉、面包，再喝點牛奶或吃點雞蛋，幫肌肉補充能量、修復損傷。

03

警惕“醬油尿”

如果跑完第二天，肌肉疼得厲害，而且尿液顏色像醬油或者濃茶，這可能是“橫紋肌溶解”，會傷到腎臟，一定要趕緊去醫院。

[馬拉松常見誤區]

1

“新鞋新衣，比賽穿最威風”

??真相：千萬別！新鞋最容易磨出水泡，新衣服可能磨破皮膚。比賽日一定要穿那雙您已經穿慣了、磨合過的舊跑鞋和舊衣服。

2

“賽前一周徹底躺平”

??真相：完全不動反而會讓身體變“僵”。賽前一周可以少跑點，保持一點運動量，讓肌肉保持活力，比賽時狀態會更好。

3

“抽筋了就使勁拉”

??真相：比賽時抽筋，如果使勁猛拉，可能會把肌肉拉傷。應該先停下來慢慢走，輕輕揉一揉抽筋的地方，喝點鹽水，等好點了再慢慢跑。

[結語]

馬拉松是一場和自己的對話，它教會我們的不僅是堅持，更是學會傾聽——聽呼吸的節奏，聽肌肉的感受，聽心臟的聲音。愿每一位跑友，都能帶著科學的知識，在賽道上享受奔跑的快樂。我們賽道見！

[Pre-Race Preparation:Give Your Body a “Check-up” for Peace of Mind ]

Marathon preparation actually begins long before you step onto the course. Many runners, eager to achieve a good time, tend to overlook their body’s baseline condition—which is often the root cause of accidents during the race.

01

The Heart Is the“Engine”—Check It First

The heart is the engine of a marathon. We recommend that all participants check their resting heart rate and get an ECG before the race.

1

Resting Heart Rate

This is your heart rate upon waking in the morning before getting out of bed. A normal range is 60–100 beats per minute; for regular runners, it may be slightly lower. If you notice your morning heart rate has suddenly increased in recent days (e.g., exceeding 70 beats per minute, or more than 10 beats faster than usual), it means your body is exhausted and “protesting.” Under these circumstances, do not push yourself into high-intensity training—take a break instead.

2

Heart Rate Threshold

Your heart rate shouldn’t skyrocket endlessly while running. Here’s a simple formula: Maximum Heart Rate≈220–Your Age. During a race, it’s recommended to keep your heart rate below 85% of your maximum heart rate. If you feel like your heart is beating so fast it’s “about to jump out of your chest,” you must slow down.

02

Your Legs Are Your“Wheels”—Don’t Run with Injuries

Besides your heart, you need to check your legs and feet. If your knees or ankles usually ache slightly, or if your gait is a bit off (such as pronation), these “minor issues” can easily turn into major problems—like stress fractures—under the repetitive strain of a 42-kilometer run.

[ In-Race Strategy:

Listen to Your Body’s “Whispers” ]

On race day, your body is pushed to its limits, so you must pay close attention to the signals it sends.

01

Watch Out for the “Hitting the Wall” and “Hypoglycemia”

Around the 30–35 km mark, many runners feel as if their legs are made of lead and experience dizziness and blurred vision—this is the so-called “hitting the wall” phase. This actually happens when your body’s “fuel” (glycogen) is depleted.

How to overcome it?

Don’t wait until you’re thirsty to drink, and don’t wait until you’re hungry to eat. Take a small sip of water or sports drink at every aid station. Eat plenty of rice and noodles in the three days leading up to the race (to store fuel for your body), and consume an energy gel every 45–60 minutes during the race to keep your blood sugar stable.

02

Body Temperature Alert

1

Body Temperature Alert

Be especially careful if the weather is hot. If you suddenly stop sweating, your skin feels dry and hot, or you start to feel disoriented, these could be serious signs of heatstroke (heatstroke). You must stop immediately and find someone to help cool you down.

2

Chest Pain and Tightness

This is your heart screaming for help. If you feel a crushing pain in your chest, as if a heavy rock is pressing down on it, or if you can’t catch your breath, don’t push through it—stop immediately and seek medical attention!

[Post-Race Recovery:Crossing the Finish LineIsn’t the End—You Still Need to “Take Care ofYourself” When You Get Home]

After crossing the finish line, we still need to take good care of our hardworking bodies.

01

Don’t Rush to Sit Down

After crossing the finish line, never sit or lie down immediately! Doing so causes blood to pool in your legs, preventing it from returning to your heart, which can lead to dizziness or even fainting. Walk slowly for 10–15 minutes to let your body recover gradually.

02

The Golden Hour

The 30–60 minutes following the race are the “golden window” for your body’s recovery. During this time, eat easily digestible foods like bananas or bread, and drink some milk or eat an egg to help replenish muscle energy and repair damage.

03

Watch Out for “Soy Sauce Urine”

If your muscles are extremely sore the day after the race and your urine is the color of soy sauce or strong tea, this could be “rhabdomyolysis,” which can damage your kidneys. You must go to the hospital immediately.

[Common Marathon Myths]

1

“New Shoes and New

Clothes Make for the Best Race Look”

??Truth: Absolutely not! New shoes are most likely to cause blisters, and new clothes may chafe your skin. On race day, you must wear the old running shoes and clothes you’re already used to.

2

“Take it completely easy the week before the race”

??Truth: Complete inactivity will actually make your body “stiff.” You can run a little less the week before the race, but maintain some level of activity to keep your muscles active; this will help you perform better during the race.

3

“If you get a cramp, just force it out”

??Truth: If you get a cramp during a race, forcing it out can lead to a muscle strain. You should stop and walk slowly, gently massage the cramped area, drink some salt water, and then resume running slowly once it feels better.

[Conclusion]

A marathon is a dialogue with oneself. It teaches us not only perseverance, but also how to listen to the rhythm of our breath, the sensations in our muscles, and the beating of our hearts.

May every runner, armed with scientific knowledge, enjoy the joy of running on the course. See you on the course!

部分圖片由AI生成

素材：馬騰平

編輯：陳怡婷

審核：劉墾博 何婷婷

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