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安阳半程马拉松开始备战了

  • 2026-02-16 17:32:10
安阳半程马拉松开始备战了
今天上午10:00,2026“甲骨文杯”安阳马拉松赛的中签结果正式公布了，非常幸运，经过查询，已中签，看来去年跑过的选手，组委会还是手下留情啦，让中签啊！1月8日报名，今天结果就出来了，真快！那下一步备战半程马拉松怎么安排呢？沉着应战，取得好成绩，安全完赛才是关键。以下半马备战安排是否合理？请跑友们给于纠正和指导，并提出宝贵意见建议。

一、心理建设：从"兴奋"切换到"敬畏"

中签后的第一周，往往伴随两种极端情绪：盲目自信（"反正还有两个月，随便跑跑就行"）或过度焦虑（"完了，我现在连10公里都跑不下来"）。

正确心态：
- 马拉松不是"加长版的日常慢跑"，而是一场需要系统准备的耐力挑战
- 敬畏距离，但不恐惧距离——相信自己的身体更有潜力
- 把目标从"跑完"调整为"安全、舒适地跑完"

二、训练规划：倒推时间表

假设比赛日为T日，通常需要8-16周的备赛周期：

阶段 时间 核心任务
基础期 T-16周至T-12周 建立跑量基础，每周3-4次跑步，单次不超过10公里
提升期 T-12周至T-4周 增加长距离慢跑（LSD），逐步延长至15-20公里
巅峰期 T-4周至T-2周 跑量达到峰值，进行一次15公里+的模拟测试
备战期 T-2周至比赛日 逐步减量，保持状态，储备能量

关键原则：
- 每周跑量增加不超过10%
- 长距离慢跑配速比目标配速慢30-60秒
- 每周至少1-2天完全休息或交叉训练


三、装备准备：不要比赛当天穿新鞋

跑鞋：
- 至少准备两双轮换使用
- 比赛用鞋需要提前跑50-100公里磨合
- 选择比平时大半码，预留脚趾肿胀空间

服装：
- 比赛服提前穿着跑过长距离，确认不磨皮肤
- 准备凡士林或防摩擦膏（腋下、大腿内侧、脚趾缝）
- 空顶帽/墨镜/防晒霜（晴天必备）

补给：
- 提前训练时测试能量胶、盐丸的耐受性
- 熟悉比赛官方补给品种，避免临场尝试新食物


四、模拟实战：赛前15公里测试

在 比赛日期前，务必完成一次15-20公里的长距离拉练：
- 按比赛目标配速跑前10公里，后10公里看体感
- 完整模拟比赛日流程：起床时间、早餐、热身、补给节奏
- 这次测试的目的是建立信心，而非追求速度

如果15公里后还能保持微笑说话，我的半马大概率能破2。

---

五、比赛周：细节决定体验

饮食：
- 赛前3天开始增加碳水摄入（米饭、面条、馒头）
- 比赛前夜吃熟悉、清淡、易消化的食物
- 早餐提前2-3小时吃完，以碳水为主

作息：
- 提前一周调整到比赛日起床时间
- 前一晚不必强迫自己早睡，平常心更容易入睡

策略：
- 前5公里比目标配速慢10-15秒起跑
- 10公里后才是真正的马拉松开始，保留体力
- 遇到"撞墙期"时，降低配速、补充能量、告诉自己"这很正常"

六、写在最后

马拉松的终点不是拱门，而是回家后还能正常下楼梯的那一刻。

中签是运气，完赛是实力，无伤完赛才是智慧。未来几周，我会在清晨的跑道上见过城市未醒的模样，会在长距离后体验过双腿灌铅的酸爽，会在 备战期焦虑自己是不是练少了——这些都是正常的。

记住：站在起点，我已经赢了大多数人。安全回家，我才赢了过去的自己。加油💪🏻

本文来自网友投稿或网络内容，如有侵犯您的权益请联系我们删除，联系邮箱：wyl860211@qq.com 。

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  1. CONNECT:[ UseTime:0.001093s ] mysql:host=127.0.0.1;port=3306;dbname=i460;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.001628s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.000774s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.000677s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.001322s ]
  6. SELECT * FROM `set` [ RunTime:0.000530s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.001296s ]
  8. SELECT * FROM `article` WHERE `id` = 469359 LIMIT 1 [ RunTime:0.007821s ]
  9. UPDATE `article` SET `lasttime` = 1771554410 WHERE `id` = 469359 [ RunTime:0.002890s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 66 LIMIT 1 [ RunTime:0.000602s ]
  11. SELECT * FROM `article` WHERE `id` < 469359 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.000997s ]
  12. SELECT * FROM `article` WHERE `id` > 469359 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.001179s ]
  13. SELECT * FROM `article` WHERE `id` < 469359 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.008764s ]
  14. SELECT * FROM `article` WHERE `id` < 469359 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.006400s ]
  15. SELECT * FROM `article` WHERE `id` < 469359 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.010450s ]
0.211125s