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Enjoy the slag horse race, remember to reduce the amount of running before the race, control your diet, and avoid impatience

2023-01-15T00:15:07.873Z


The 25th Standard Chartered Hong Kong Marathon will be held on February 12 this year. Every year in Zama, many players will experience various discomforts, and eventually fail to complete the event, or even get injured. The gain outweighs the loss. In addition to regular training, runners are more important


The 25th Standard Chartered Hong Kong Marathon will be held on February 12 this year.

Every year in Zama, many players will experience various discomforts, and eventually fail to complete the event, or even get injured. The gain outweighs the loss.

In addition to regular training, it is more important for runners to make complete preparations in terms of equipment, diet, and pre-race planning, so that their bodies can perform at their best on the day of the race to welcome the annual running event.


Written by: Zeng Yiling, Medical Consultant and Registered Physiotherapist


Regardless of running a 10km, half marathon or full marathon, you should make full preparations in terms of training, equipment, work and rest as early as possible.

One month before the competition, players should get adequate rest to allow their bodies to perform at their best to reduce the chance of injury on the day of the competition.

Especially for the first-time runners, they should never "crash their feet in a hurry", that is, practice running continuously one month before the competition. Reduce to 30% of the daily running practice.

The weather in February is variable, so you should start paying attention to the weather conditions on the race day a week before the race.

If the weather forecast shows rain, runners should wear hats and windbreakers to avoid the cold and rain. If the weather is hot, it is not recommended to wear long-sleeved shirts for the competition. When the body temperature increases after the start, it is easy to feel uncomfortable.

Many people mistakenly think that wearing brand-new running shoes is the best way to run a race. This is not the case. You should jog in new shoes one to two weeks before the race to soften the bottom of the running shoes and reduce the chance of foot discomfort.

On the day of the race, whether it is a full marathon, a half marathon or a 10km race, it is recommended that runners eat food with a low glycemic index for breakfast before starting, otherwise they may feel dizzy and uncomfortable once they enter a state of excitement during the race.

One of the things that many players tend to overlook is that going to the toilet before the game is a very important part. Many players do not have the habit of defecating in the morning. Stomach discomfort, even severe pain, so remember to go to the toilet before leaving the residence, or before starting the race.

Many contestants have to get up early in the morning to prepare for the competition, which is difficult for "office workers". Lack of sleep will affect the performance of the competition and increase the risk of injury.

Therefore, players should begin to adjust their work and rest time one to two weeks before the competition, such as avoiding too many parties at night and gradually raising the bedtime, etc., which will help them get enough sleep on the eve of the competition.

This year, the 10-kilometer Zama Road starts at the Island Eastern Corridor near Central and Wanchai Bypass, and ends at Veliria Park in Causeway Bay.

Due to the narrow track of the 10-kilometer race, runners must be especially careful of collisions and trips when they start running.

Pay special attention to the bend in the last 9 kilometers into Victoria Park. Many runners will choose to move forward rapidly, and there is a high chance of colliding with others and getting injured when turning.

As for the full marathon and half marathon runners, when entering the section of the Western Tunnel leaving Hong Kong Island, the environment in the tunnel is hot and humid. In the past, some runners were unwell and fainted in the Western Tunnel. Replenish water in due course.

In addition, players should understand their physical condition before the race and formulate appropriate strategies, such as judging whether they should sprint with all their strength at the beginning, or start slowly, and start to accelerate in the middle when their condition gradually improves.

It is worth noting that low blood sugar may occur in the middle of long-distance runners, so some runners choose to eat energy gel habit, but since energy gel needs water to help dissolve and absorb, it is necessary to judge whether to eat energy gel and water station before the race s position.

Foot pain, cramps, and discomfort in the chest are the most common warning signs of injury during competitions. Players may be nervous and impatient, causing uncoordinated breathing and body movement, resulting in more effort to run and the risk of injury.

Therefore, athletes should pay attention to their breathing rate during the race, and try to fine-tune their running posture to reduce pain.

If the situation is serious, you can't force it. You should sit on both sides of the track and wait for the emergency personnel to arrive on the scene to assist.

After the competition, the resistance of the players will be weak. If the weather is cooler that day, they will easily get sick. Therefore, they should wear a windbreaker immediately to keep warm.

At the same time, players should eat to replenish enough energy. Common foods include bananas, chocolate milk, etc.

After leaving the competition venue, some players will choose to go to a massage parlor to stretch their muscles and bones, but this is actually easy to cause muscle injuries.

Since long-term running has already damaged muscle cells, even slight muscle or cell wall tearing, the more vigorous the massage, the easier it is for the muscles to continue to be damaged.

Therefore, athletes can drink hot water to cool down and stretch the muscles after returning home, and they can replenish enough energy after a nap.

"01 Clinic" cooperates with the charitable organization [Medical Kindness] to publish medical and health articles written by medical staff every Sunday.

Founded in 2019, Medical Kindness Association hopes to gather love and strength from the society, and encourages those who are willing to actively participate in the volunteer projects organized by Medical Kindness Association, to show their strengths and help the disadvantaged.



With the operation of a professional team, the Medical and Charitable Association is committed to improving the confidence of sponsors and sponsoring organizations, so as to achieve the goal of taking from the society and using it in the society.



The website will also provide citizens with accurate medical information; hold irregular health talks and free clinics, and actively cooperate with other community organizations and medical institutions to provide citizens with various discounts on medical services.


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Source: hk1

All news articles on 2023-01-15

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