Marathon

A marathon is a race with an official distance of 42.195 km

(26 miles and 385 yards)

马拉松全场42.195公里

Marathon/Half marathon/Ultramarathon

全马/半马/超马

The Abbott World Marathon Majors (AWMM)

世界六大马拉松（马拉松大满贯）

Six star finisher

六星跑者/六星完赛者

Pacer/Pacesetter 配速员

AKA rabbit/pace bunny 也叫“兔子”

How to train for a marathon

马拉松赛前训练

• Generally training plans range from 12 to 20 weeks

一般训练12-20周

• You need to build up your endurance

提升耐力

• Tempo runs

(a pace that’s faster than moderate but still comfortable)

节奏跑/乳酸门槛跑

• Interval run

间歇跑

• Fartlek run (“Speed play” in Swedish)

变速跑

• LSD-Long slow distance

长距离慢跑

Medical

医疗考虑

• Getting cramp

抽筋

• Pain relief spray

止痛喷剂

• Hypothermia (Loss of body temperature)

失温

Avoiding “hitting the wall” or “the bonk” (when your energy levels go low)

如何避免“撞墙”期

（马拉松中的能量极限期）

• Eating carbohydrates

补充碳水

• Eating energy gels or bars

食用能量啫喱或者能量棒

• Drinking electrolyte drinks

饮用补充电解质的饮料

• Start slowly – avoid the race-day adrenaline rush

避免因为激动而过早消耗能量

• Listening to the cheers of the spectators

用观众欢呼声给自己鼓劲

Idioms of Running

关于Run的习语

• A dry run

(doing something as practice to make sure there will be no problems before you do it for real)

• To have a good run

(to have success)

• In the long run

(eventually, over time)