You Can Make It

There are some troubles in marathon.The first you only to know how to run fast not slow because you are anxious about marathon. Because you do not know how to control rhythm of running so that you will be out of breath and then quit race. The second is that you do not stretch our body so that joint and bones are not flexibility. The third is that have a terrible rest after running specially. It is for us to drink often and then for a long term our muscles and joints are in the tiredness condition. The fourth: The running main points are wrong. The fifth, there is no scientific guide of running. If we have blindness and have no plan training, we will get injury of our ankle, knee and hip replacement.We should pay more attention to problems in the marathon.You only want a good marathon without hurt yourself.In my view, one of points is our scientific training and exercise. There is a marathon plan to be made every week or every mouth, which running quantity is proportional to the speed. The second is that warm sports before match in order to open our joints. The fourth: The running field in necessary for runners but run on the road one time each week at least is also the same important. Especially the runway training with uphill and downhill is our need. The fourth is two times of instrument power training every week. Sun as the squat down barbells, push up and sit up and lying push and other trainings. The fifth is running rhythm is very vital and they are neither too fast nor too slow speeds all of a sudden. The sixth is that you are not allowed to smoke or drink. The seventh: The best rest is very vital for us.There are several gneisses.There is about one month scientific training under the guidance and care of commander and pathfinder.The marathon race receives good effect. The first: We ought to make program of training and then finish it as possible as we can. Have a reasonable distribution of running quality and speed and be not eager about it. The second: We have twice training every week in order to solidify and strengthen muscle of legs, shanks, abdominal muscle and upper limbs power. The fourth: There is at no less than one time of running on the road or uphill and downhill. There is a good adjustment of climate and you should do training in the coldest or hottest seasons or days. At present it is obviously for our legs to have more strengthen for running. There are to run more and then more times to run for us. The key is to avoid being hurt of ankle, knee and hip replacement. It needs to put on a solid foundation for the future marathon.