Marathon, a once daunting 42 km ultra-long distance track and field event, is now stirring up a fever in mainland China.  The Chinese sport of marathon has rapidly developed in recent years, and running has become a mass fitness exercise, which started from a less popular sport.  With the increasing involvement of participants, more and more different types of running events are emerging.  The mountain marathon is one of the most rapidly growing marathon events in recent years. 

Are you ready?
 
Currently, more and more sports fans are into marathon, but are you really ready for participating in competitions?
 
Dr. Chen said during the seminar that people should carefully choose the appropriate distance and event according to their own physical conditions and abilities, and should not blindly follow the trend.  Especially for mountain marathons, the tracks are uneven, and road conditions are variable.  Compared with road marathons, mountain marathons require greater physical exertion; therefore they test runners’ ability a lot more.  If one blindly participates in marathon without fully understanding one’s own physical condition, the consequences are unpredictable.  It is also irresponsible to themselves and their families.  One must make adequate preparations in both body and mind. 
 
Here, Dr. Chen has made two specific recommendations:
 
1.  During the preparation period, one should take a comprehensive physical examination to determine whether or not he/she is able to participate in the competition.
2. Conduct reasonable physical training according to the needs of the event.
 
Conversation Between Running and Nature
 
Compared with a road marathon on a highway, the characteristics of mountain marathon are more interesting and fun; the participants can enjoy the pleasure that the brooks in the mountains bring them while running. 
 
“Mountain marathon is a process of sightseeing, passing someone and being passed.  One shouldn’t care too much about the result, but enjoy this process of having a dialogue with nature.  Please consider your physical ability distribution.  Do not run too hard with excitement at first because you will need three times the strength to compensate after the competition.  We recommend you adopt the method of varied pace: do not speed up uphill or downhill, conserve energy and speed up on a relatively flat surface.  You should drink water repeatedly during the competition.  You can also add electrolytes and sugar to your sports drinks in order to supplement the needs of the body, and restore them quickly,” Dr. Chen reminded everyone.
 
Be a Running “Democrat!”
 
The survey data shows that about a quarter of runners experience, to varying extents, knee pain and other problems.  Since running does physical harm to the body, does it mean running is unhealthy? 
 
Dr. Chen said that sports injuries in running come from many aspects, and they are closely related to incorrect running posture and running methods, lack of professionally systematic training, road conditions and so on, and these can be changed and adjusted.  However, the physical and mental health brought to us through running is, undoubtedly, real. 
 
Dr. Chen advocates that we should become the “democrats” of running!  He describes those people who use their left legs more as “lefties,” and those who use their right legs more as “rightists.”  During training and competition, runners need to balance both legs, and they also need to pay attention to environment, weather and road conditions on the day of the event.  While running, one should use the anterior soles of the feet landing techniques, keep one’s chin up and chest out, and open up the chest as much as possible so that the lungs can breathe freely.  While running downhill or uphill, shorten the stride, complete the action with small steps and higher frequency, so that one can finish the race with the most economical and reasonable speed. 
 
“Pain is a signal that your body gives you,” said Dr. Chen.  If you do not mind it, and continue to work through the pain, then you are not far away from “game over.”  For early acute injuries, one needs to stop the bleeding promptly, bandage up, ice and compress.