关于马拉松，听医生唠叨几句→

本周六（4月18日）

马桥半马即将开跑！

赛前必看的健康提示来了（附英文版）

快快点击收藏～

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[赛前准备：给身体做个“年检”，心里才踏实]

马拉松的备战，其实从踏上赛道前就开始了。很多跑友因为太想跑个好成绩，容易忽略身体的基础状况，这往往是赛场上出意外的根源。

01

心脏是“发动机”，得先查查

心脏是马拉松的引擎。建议所有参赛的朋友，赛前都去查查静息心率、做个心电图。

1

静息心率

就是早晨醒来还没起床时的心率。正常是60—100次/分，经常跑步的朋友可能会低一些。如果您发现最近几天早晨的心率突然变快（比如超过70次/分，或者比平时快了10次以上），那说明身体太累了，正在“抗议”呢，这时候千万别硬撑去高强度训练，歇一歇。

2

心率红线

跑步时心率也不能无限飙升。有个简单的算法：最大心率≈220-您的年龄。比赛时，建议把心率控制在最大心率的85%以下，要是感觉心跳快得“要蹦出来了”，一定要减速。

02

腿脚是“车轮”，别带伤上阵

除了心脏，腿脚也得检查。如果您的膝盖、脚踝平时就隐隐作痛，或者走路姿势有点歪（比如足内翻），这些“小毛病”在42公里的重复踩踏下，很容易变成大麻烦，比如应力性骨折。

[赛中应对：听懂身体的“悄悄话”]

比赛当天，身体处于极限状态，这时候它发出的信号，可一定要听懂。

01

警惕“撞墙”和“低血糖”

跑到30—35公里左右，很多人会觉得腿像灌了铅，头晕眼花，这就是传说中的“撞墙期”。这其实是身体里的“燃料”（糖原）用光了。

1

怎么破？

别等渴了再喝水，别等饿了再吃东西。每个补给站都去喝一小口水或运动饮料。赛前3天多吃点米饭面条（给身体存燃料），比赛时每隔45—60分钟吃个能量胶，保持血糖稳定。

02

体温警报

1

体温警报

如果天气热，要特别小心。如果发现自己突然不出汗了，皮肤干热发烫，甚至有点迷糊，这可能是中暑的严重表现（热射病），必须马上停下来，找人帮忙降温。

2

胸痛胸闷

这是心脏在喊“救命”。一旦出现胸口像被大石头压着一样疼，或者喘不上气，千万别硬撑，立刻停下来，找医生！

[赛后恢复：冲线不是结束，回家还得“保养”]

跑过终点线，还得好好“伺候”一下辛苦的身体。

01

别急着坐下

冲线后千万别马上坐下或躺下！这样血液会淤积在腿上，回不到心脏，容易头晕甚至晕倒。咱们慢走10—15分钟，让身体慢慢缓过来。

02

黄金一小时

赛后30—60分钟是身体修复的“黄金时间”。这时候吃点好消化的东西，比如香蕉、面包，再喝点牛奶或吃点鸡蛋，帮肌肉补充能量、修复损伤。

03

警惕“酱油尿”

如果跑完第二天，肌肉疼得厉害，而且尿液颜色像酱油或者浓茶，这可能是“横纹肌溶解”，会伤到肾脏，一定要赶紧去医院。

[马拉松常见误区]

1

“新鞋新衣，比赛穿最威风”

✅️真相：千万别！新鞋最容易磨出水泡，新衣服可能磨破皮肤。比赛日一定要穿那双您已经穿惯了、磨合过的旧跑鞋和旧衣服。

2

“赛前一周彻底躺平”

✅️真相：完全不动反而会让身体变“僵”。赛前一周可以少跑点，保持一点运动量，让肌肉保持活力，比赛时状态会更好。

3

“抽筋了就使劲拉”

✅️真相：比赛时抽筋，如果使劲猛拉，可能会把肌肉拉伤。应该先停下来慢慢走，轻轻揉一揉抽筋的地方，喝点盐水，等好点了再慢慢跑。

[结语]

马拉松是一场和自己的对话，它教会我们的不仅是坚持，更是学会倾听——听呼吸的节奏，听肌肉的感受，听心脏的声音。愿每一位跑友，都能带着科学的知识，在赛道上享受奔跑的快乐。我们赛道见！

[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!

部分图片由AI生成

素材：马腾平

编辑：陈怡婷

审核：刘垦博 何婷婷

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