5 Tips | 首次参赛，出发前你得知道这些！

你已经买了你的第一张Spartan的入场券，如果你不是一个专业的运动员，或许你正急切地想知道现在该做什么。今天的这篇文章“给初学者的5个简单建议”将会帮初次入坑的你得心应手的应对赛事。

You have bought your first ticket for a Spartan Race, if you aren't an expert athlete already, maybe you are wondering what to do now. Well, this little post "5 simple Spartan Race tips for beginner" will come handy.

通常，比赛前的兴奋和激动情绪并不能帮助我们做出最好的决定，但是这5个非常简单的建议会帮助你从容应对接下来的比赛。

Often, excitement and emotion before a race don't help us take the best decisions, that's why we'll give you these 5 really simple tips to calm you down.

1比赛当天准时到达比赛现场/Get in time

这点非常重要！到达赛场的第一件事情就是领取自己的「参赛号码」。领取完参赛物品后，可以先看看地形和主会场附近的障碍，这样会让你不那么紧张，并专注于最重要的部分。

It's really important, the first thing to do is get your race bib. Once done, take a look at the terrain and at the nearby obstacles, doing so you'll be able to calm your nerves and to focus on the most important race aspects.

2热身/Warm-up

做好热身是根本，不仅会提高你再比赛中的表现，还会降低比赛中受伤的风险。每个运动员都有他最喜欢的热身动作，但是我强烈推荐一些：

• 开始一些简单的动作（大约2分钟），只是为了放松关节。

• 慢跑15-20分钟以提高体温。

• 然后5-10分钟的动态拉伸和一些更复杂的关节运动。

• 包括一些运动，如跳绳，高跳绳，俄罗斯跳绳，跳跃等，给肌肉更强烈的刺激和提高心跳。

• 也做力量练习，但不要过度劳累！尝试一些burpees，俯卧撑。

• 另一个有用的练习是激活你的手部肌肉，许多障碍需要你最好的抓地力，如猴子酒吧或绳子。

• 在50到100码之间做2到5次冲刺。 

• 如果可以，请尝试一些障碍。在这里你可以找到一个斯巴达赛障碍列表和我们的技巧来克服它们）。

Make a good warm-up is fundamental, not only it will increase your performance but it will reduce the risk of injury.Every athlete has his favorite exercises,but there are a few that we highly recommend: 

• Start with some simple movements (about 2minutes), just to loosen up the joints.

• 15-20 minutes of jogging to raise your body temperature.

• Then 5-10 minutes of dynamic stretching and some more complex joints movements.

• Include some exercise like skipping, high skipping, Russian skipping, jumps etc., give to the muscles more intense stimuli and raise the heartbeat.

• Do also strength exercises, but without overwork yourself! Try some burpees, push-ups.

• Another useful exercise is to activate your hand muscle, a lot of obstacles need your best grip, as the Monkey Bar or the Rope.

• Make 2 to 5 sprints between 40 and 80yards.

• If you can, try some obstacles. Here you can find a list of the Spartan Race obstacles and our tips to overcome them).

3用头脑跑步/Run with your head

在比赛中分析自己的实力和弱点，不要被其他选手所迷惑。有时候更好，特别是如果你是第一次，开始缓慢，然后加快步伐。如果你已经有了一些经验，试着开始更快地到达障碍。在这两种情况下，一旦选择策略，坚持计划。在障碍上，不要急于求成。尽量保存你的力量，在最后一圈，你会发现最多的障碍。

Analyze your strength and your weakness during the race, and don't get carried away from what others racer do. Sometimes is better, especially if it is your first time, start slow and then increase the pace. If you already have some experience, try to start faster to arrive first on the obstacles.In both cases, once choose the strategy, stick to the plan. On the obstacles, don't rush. Try to save your strength for the final stretch, where you'll find the largest number of obstacles.

4水分补充/Hydrate yourself

不同的研究发现，压力测试中水合作用与性能之间呈正相关。当你可以或者更好的时候，每隔几英里喝一杯。如果是长时间的比赛，比如野兽或超兽，请带上一个水袋。水合作用直接影响血浆量。血浆量越多，血压越低，氧气输送越好，体温调节能力越好。有一个良好的保湿是重要的，但不仅在比赛当天，全年保持良好。

Different studies have found a positive correlation between hydration and performance in stress testing. When you can, or better, every few miles, drink.If it's a long race, like a Beast or Ultra Beast, bring a hydration pack with you. Some of them, like the Tactical Hydration Pack, are really good and under $100.The hydration affects directly the plasma volume. The more the plasma volume, the less blood pressure, a better oxygen transportation and a better thermoregulatory capacity. Have a good hydration is important, but not only on race day, keep it good during all the year.

5赛后冷静下来/Calm down after race

比赛结束后，慢跑放松一下。这样做会帮助你恢复。用冷水淋浴。赛后的第二天不要为了避免受伤而努力锻炼，而应该轻心。

After the race, loosen up with a little jogging. Doing so it will help your recovery. Shower with cold water. The day after the race don't do hard workouts to avoid injuries, do instead light cardio.

往期精彩

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