特别提示Special Instruction
马拉松赛是一项大强度长距离的竞技运动，也是一项高风险的竞技项目，参赛者应身体健康，有长期参加跑步锻炼或训练的基础，并根据自己身体状况和能力选择参赛项目。
Marathon is along-distance and high-intensity sport, and is also a high-risk sport. Theplayers should be in good health, and have done long-term exercise andtraining. The players should choose the race items according to their ownphysical condition and exercise abilities.
◎有以下疾病患者不宜参加比赛:
People with thefollowing diseases should not participate in the race:
□先天性心脏病和风湿性心脏病患者；
Congenital heartdisease and rheumatic heart disease;
□高血压和脑血管疾病患者；
Hypertension andcerebral vascular diseases;
□心肌炎和其他心脏病患者
Myocarditis andother heart diseases;
□冠状动脉病患者和严重心律不齐者；
Coronary arterydisease and severe arrhythmia;
□血糖过高或过少的糖尿病患者；
Diabetes mellituswith too high or too little blood glucose;
□其他不适合运动的疾病患者。
Others diseasesthat are not suitable for sports.
◎基本物品 Basic articles
□准备一双自己已使用了一年以上适合跑步的鞋；
Prepare a pair ofrunning shoes that you have used for more than one year;
□准备一双运动型略厚的棉质袜子；
Prepare a pair ofslightly thicken cotton socks that are suitable for sports;
□准备一条薄型运动短裤；
Prepare a pair ofthin gym pants;
□准备一件一次性雨衣、一是防雨、而是防风、三是保温；
Prepare adisposable raincoat with rainproof, wind proof and heat insulation;
□准备一小盒油膏（医用凡士林油膏）。
Prepare a box ofbalm (Vaseline balm for medical use)
◎赛前心里准备 Psychologicalpreparation before race
□建议首次参加10公里以上项目的人最好做一定的体检：包括心脏、血压、血生化（如有先天性心脏病及心脏病史、血脂、血糖、肝肾指标异常不要参加比赛）；
Athletes who takepart in the item of more than 10KM for the first time are suggested to takemedical examination: including heart, blood pressure, blood biochemistry (ifthe athletes have any history of congenital heart disease and heart disease,blood lipids, blood glucose, abnormal liver and kidney, they are not allowed totake part in the race);
□对脚部维护：修剪脚部趾甲，伤口破溃需到医院处理；
Foot maintenance:pruning leg and foot nail, broken injury needs to be treated by the hospital;
□跑马拉松式一个心理体能的挑战，但是我们是要以安全为第一目标，所以我们要学会“放弃”。当身体出现不适应时，应主动放弃比赛或求助他人帮助。
Though marathon is a mind andphysical challenge, we should put safety in the first place. Therefore we haveto learn how to“give up”. When health problems occur, we should proactively give up the race or askothers for help.
◎临赛准备 Preparation beforethe race
□早餐最好不吃油炸、过甜食品和肉食品；
Don’t eatdeep-fired, over-sweet food and meat products at breakfast;
□不要过早脱衣服：一是保持体温、二是防止受伤；
Don’tundress too early: one is to keep body temperature warm; the other is toprevent any injury;
□临赛前30分钟进行适应活动：一是提高自己体温，二是提高心脏的运动；
Exerciseproperly for 30 minutes before the race: one is to raise their own bodytemperature and the other is to accelerate heart movement;
□肥胖及腱部较粗的人最好在裆部涂抹凡士林膏，防止皮肤磨伤。
Athletes who areobese and have thicker tendon have to smear Vaseline ointment at the crotch toprevent skin abrasions.
◎赛中注意事项
□当我们大约跑到10-20分钟时都会遇见一次“难受”阶段；叫做“第一次极限”，这是人体中的正常现象。处置方法非常简单，放慢跑速调节呼吸或行走2、3分钟即可，当“难受”劲过去再跑就会感到舒服了;
When we run for about10 to 20 minutes, we will encounter the first stage of “discomfort”, which iscalled “the first limitation”, and is normal for human body. Its treatment isvery simple: slower the speed of running and adjust breath or walk for 2 or 3minutes. After the “discomfort” has passed, we will feel better to continue torun;
□通常没有马拉松训练的人跑到30-35分钟左右会遇到人体中的“运动性生理极限”状态，包括肌肉痛、关节痛，极强的疲劳感，包括有放弃的心理产生等。如果有这种现象和状态最好放弃比赛，“咬牙”可能会导致生命危险；
For athletes withouttraining for marathon, when they run for about 30 to 35 minutes, they willencounter the stage of “physical limits of movement”, including muscle pain,joint pain, extreme fatigue, as well as psychological production of give-up andso on. If this phenomenon occurs, they’d better give up the race. It will belife-threatening if they keep on the race.
□每一个跑马拉松的人最好自己跑自己的，不要与他人攀比，否则会破坏你跑步和呼吸的原有节奏；
Every marathon athlete had betternot compare with other athletes, or it will affect your running and breathing rhythm;
□通常在跑半程马拉松的人最好不要饮用含糖饮料。
Athletes in theHalf Marathon had better not drink sugared beverages.
◎赛后注意事项
□迅速保温、补水、补充食品（只能是碳水化合物）；
Keep warm rapidly,and supplement water and food(carbohydrates only);
□切记当天不能蒸桑拿，泡热水澡等；
No sauna and hotbath on the race day;
□可接受按摩；
Massage isacceptable;
□赛后24小时可进行10-20分钟慢跑，会有效帮助你恢复疲劳；
Jogging for 10-20minutes 24 hours after the race will effectively help you to refresh;
□如在赛中赛后出现过身心问题最好咨询专家及心理医生。
You’d betterconsult experts and psychologist for physical or mental problems in or afterthe race.
参加比赛的基本知识Basic knowledge
◎为什么参加马拉松比赛前要体检？
Why athletes should have a medicalcheck-up before taking part in the Marathon Race?
□参加马拉松比赛前几天一定要进行身体检查，以防参赛过程中发生意外事故。因为有些人身体本来就存在着隐疾（有些疾病自己尚未发现），如参加运动强度和紧张度比较大的比赛，有可能促使隐疾爆发，发生意外。特别是患有心血管病人如早期血压高、隐性冠心病、糖尿病；呼吸系统疾病如肺心病、慢性支气管炎以及肝炎、肾炎、老年骨质疏松等，不宜参加比赛。正常人体检如发现下列情况之一者不应该参加比赛：安静时心率达85/分；血压在140/90毫米汞柱以上；冠心病、频发性心率不齐、房室传导阻滞及其它心脑血管疾病；有慢性病史现活动期、有慢性病史现稳定期但继续参加专项运动时间不满三个月以上者；赛前一周内患感冒发烧、胸闷憋气、心悸症状连续三天以上；严重失眠；胃肠道疾病；赛前72小时内有外伤史者；安静时呼吸频率达24次/分；体温在摄氏37度以上；肝功能异常；尿检查有尿蛋白及管型等。
Athletes must havea medical check-up before taking part in the Marathon Race so as to preventaccidents during the race. Because some people have unmentionable diseases(some diseases have not been found by their own yet.), if they take part in therace with larger tension and intensity, their unmentionable diseases willpossibly outbreak and accidents may happen. Especially people, who suffer fromcardiovascular such as early high blood pressure, acute coronary heart diseaseand diabetes; and who suffer from respiratory diseases such as pulmonary heartdisease, chronic bronchitis as well as hepatitis, nephritis, senileosteoporosis and so on, should not participate in the race. For the normalpeople who had check-up, if they have one of the following circumstances, theyshould not take part in the race: heart rate up to 85 times per minute when insilence; blood pressure above 140/90mm Hg; coronary heart disease, frequentarrhythmia, sexual conduction block and other cardiovascular diseases; people,who have chronic disease history but now in active stage and who have chronicdisease history but now at regular intervals, continue to participate inspecial athletic time less than three months; people suffered from fever, chesttightness, breath, palpitation symptoms for more than three consecutive days;those having serious insomnia; those having respiratory rate of 24 times perminute; those having trauma history in 72 hours before the race; respiratoryrate of 24 times/min when in silence; temperature above 37 degrees Celsius;liver dysfunction; urine has urinary protein and cast and so on.
◎为什么赛前要做好充分的准备活动？
Why do athletesneed to do full preparation before the race?
□马拉松运动是一项长距离有氧运动，比赛前必须刺激运动中枢神经的兴奋灶，使身体各系统（肌肉、血液系统、呼吸系统、运动系统）之间建立一定的协调性，而这一切必须通过循序渐进的准备活动才能达到。通过准备活动，使人体体温升高，肌肉的协调性、伸展性和弹性会得到提高，而肌肉的粘膜性则会降低。如果准备活动部充分，比赛时很快会出现疲劳肌肉僵硬和酸痛、呼吸急促，甚至不想继续跑下去。因此，只有做好充分的准备活动，才能适应比赛的需要，更好的进入运动状态，避免运动损伤和发生意外。
Marathon is along-distance aerobic exercise. Before the race it should stimulate theexcitement of the central nervous system so that various systems of the body (muscles,blood system, respiratory system, exercise system) can establish coordination,and all these can be achieved by a gradual warming-up. Through the preparation,the body temperature increases, muscular coordination, stretching andflexibility will improve, and the muscle viscosity will reduce. If thepreparations are not adequate, athletes will soon have fatigue, musclestiffness and soreness, tachypnea, or even do not want to continue the race.Therefore, only full preparations can adapt to the needs of competition, betteraccess to sport status and avoid sports injuries and accidents.
◎如何预防和处理比赛中所出现的腹痛？
How to prevent anddeal with emerging abdominal pain during the race?
□比赛中有的运动员会突然出现腹痛，其原因一般来说是准备活动的不充分，加上天气比较冷，开始跑时吸入了大量冷空气或起跑过快等出现的“岔气”现象。出现腹痛时，应减慢速度，用手使劲压住疼痛部位，经过短时间的调整处理后，疼痛感会减轻中消失。如果经上述处理仍然无法缓解，应退出比赛进入救护站处理。为了预防比赛中出现腹痛，在赛前做好充分的准备活动是非常重要的。
Some athletes willhave sudden abdominal pain during the race ,the reasons are generallyinadequate preparations, together with cold weather, when starting running,athletes inhale a lot of cold air, or they start running too fast and thuscause the situation of“feel a pain inchest”. When they sufferfrom abdominal pain, they should slow down the speed, press the pain point byhand, after a short period of adjustment and treatment, pain will reduce ordisappear. If the above treatment is still unable to mitigate the pain, theyshould quit the race and get a first aid. To prevent abdominal pain in therace, it is very important to make full preparations for the race.
◎如何预防和处理小腿肚抽筋？
How to prevent anddeal with leg cramps?
□在比赛中有时会出现小腿肚抽筋或小腿肌肉长埋单不自主地收缩现象。原因是准备活动做得不充分，比赛时肌肉突然受到富营养化刺激或由于身体大量出汗带走许多盐份而引起小腿抽筋。因此，赛前准备活动一定要做得充分，要达到身体发热的效果，天气冷时要适当延长准备时间，还要注意小腿保暖。比赛中若出现小腿抽筋应该马上减慢速度逐渐停下来，然后进行小腿处理如按摩和揉搓抽筋部位，如不能缓解应进入救护站处理。
At times therewill be leg cramps or long involuntary contraction to calf muscles. That’s becausethat athletes has not done sufficient preparations, then during the race themuscle is stimulated suddenly or lose a great amount of salt due to sweating,which will cause leg cramps. Therefore, make sure you do enough preparations towarm up your body, and prolong the warming-up time in cold weather. Athletesmust pay attention to keeping the calf warm. If there is a cramp in the lowerleg, they should immediately slow down and stop the race gradually and then applythe treatment for leg cramps such as massage and rub on the cramp part, if the paincannot be reduced, they should get the first aid.
◎运动过后出现昏厥怎么办？
How to treatsyncope occurred after exercise?
□昏厥是由于脑中血液补充量减少，所造成的短暂没有知觉，通常几分钟后就会恢复。常见面色苍白、四肢湿冷、出冷汗、头晕、恶心、心跳急速、脉搏细弱、呼吸表浅甚至昏迷不醒等症状，这些症状可能发生在昏厥之前或当中。处理方法是让患者脸朝上平躺，抬高脚部20——30公分，头部稍低于下肢，维持畅通的气道和放松衣物，尤其是颈部衣物。如果患者呕吐，应让他侧卧防止堵塞呼吸。经过上述处理病人清醒后应送救护站治疗。
Syncope is ashort-term unconsciousness caused by the brain blood volume reduction, and itwill be usually restored after a few minutes. Its symptoms usually are paleness,cool extremities, cold sweat, dizziness, nausea, rapid heartbeat, weak pulse,respiratory symptoms, breath superficial or even unconscious. These symptomsmay occur before or during the unconsciousness. The treatment is to letpatients lie with face up, raise the feet 20-30cm,the head slightly lower thanthe lower extremities, and maintain airway smooth and relaxed clothing,especially the one on the neck. If patients vomit, it is necessary to let themlie on side to prevent the blockage of breathing passage. After applying theabove treatment, the patient will be sober and should be sent for treatment ofa first aid.
◎赛后如何进行放松？
How to cool downafter the marathon?
□马拉松运动后认真放松，能使人从运动到停止运动之间有一个缓冲和整理的过程。比赛结束应变为小步慢跑逐步停止不要突然停止，然后进行全身放松活动。上肢放松活动：站立，上肢前倾，双肩双臂反复抖至发热止。下肢放松运动：仰卧、举腿、拍打、按摩，颤抖大腿内、前、后侧和小腿后侧，以及臀、腹、侧腰部。团身抱膝放松运动：双手抱膝，下蹲，低头，反复上下颤动至腰椎发热止。全身休整运动：站立，双膝屈，双手体前扶地，充分运用气息，深吸气于胸，“屏息”（即不呼不吸，不是憋气）慢吐气于腹（即丹田）。如此反复几次，同时上肢慢慢抬起、直立，直到脉搏恢复至运动前正常脉搏。
Cool down after themarathon will enable athletes to have a buffer and collation process frommovement to stop. After the race, athletes should first jog and then stopgradually but not suddenly. Then theycan proceed to relax the whole body. Relaxed activities for the upper limb:standing, upper limb forward, shoulders repeatedly jitter till to heat.Relaxation exercise of lower extremity: supine, leg lift, tapping, Massage,tremble the former and the back of the thighs, tremble the back of the legs aswell as buttocks, abdomen, lateral waist. Relaxation exercise for hands lacedon the knees: hands laced on the knees, squat, bow, vibrate up and downrepeatedly till the lumbar spine heats. Body adjustment exercise: stand up,bend the knees, lie on the ground and support the body with your hands, useyour breath fully, deep breathing in the chest, ‘breathe’ (that means to neitherinhale and nor exhale, not labored breathing) slowly exhale from the abdomen(ie. hypo gastric).This exercise should repeats for several times: meantimeslowly lift the upper limbs, stand erectly until the pulse to restore itsnormal pulse before the exercise.
