"The local marathon race has entered the final preparation stage, and training needs to be appropriately controlled. Participants should avoid excessive fatigue before the race to avoid affecting their performance. On the eve of the marathon race, runners should avoid increasing training intensity, as every year some athletes withdraw from the race due to physical discomfort. To achieve the best condition, pre-race training must focus on injury prevention. On the day of the race, it is even more important to thoroughly relax the body's tension. Proper rest and recovery exercises should be done after each training session and after the race!"

Marathon Checklist:

1.    Race bib and baggage storage bag

2.    Smart sports watch (with heart rate monitoring and GPS functionality)

3.    Waterproof sports earphones

4.    Sunscreen products

5.    Power gel (for energy supplementation)

6.    Spare safety pins for the race bib

7.    Arm sleeves (for cold weather) and a lightweight jacket

8.    Octopus card (for public transportation)

9.    Towel and slippers

10.    Post-race muscle relief products

During the preparation and participation in a marathon, half marathon, or 10K race, runners often push themselves beyond sustainable intensity in pursuit of better performance. However, how can one avoid exceeding their body's limits? Utilizing heart rate monitoring is an effective method that helps control exercise intensity in a digitalized way, enabling you to train efficiently and achieve your race goals.

Here is a common heart rate training method:

Calculating Maximum Heart Rate (MHR): The most commonly used formula is 220 minus your age. For example, if you are 30 years old, your estimated maximum heart rate would be approximately 220 - 30 = 190 beats per minute. Therefore, you should try to avoid exercising with a heart rate exceeding 190 beats per minute.

Setting Heart Rate Zones for Different Training Goals: Based on your training objectives, you can set different heart rate zones. For instance, during long-duration training, you can maintain your heart rate between 60% and 70% of your maximum heart rate. For speed and intensity training, you can increase your heart rate to between 80% and 90% of your maximum heart rate. By training within the appropriate heart rate zones, you can better control exercise intensity and avoid excessive fatigue and injury.

It is important to remember that heart rate monitoring is just one part of training and other factors such as perceived exertion, breathing, and overall physical condition should be taken into account. If you have any health concerns or are unsure about your training plan, it is advisable to consult with a professional coach or doctor.

Heart rate training typically involves arranging different training intensities based on different heart rate zones. Here are some common heart rate zones and their corresponding training intensities that runners can consider based on their needs:

Warm-up Zone: 50-60% of maximum heart rate. This is the warm-up phase before starting the run to help you prepare for the exercise.

Aerobic Zone: 60-70% of maximum heart rate. This is the moderate intensity range that helps improve cardiovascular fitness and fat burning.

Efficient Fat Burning Zone: 70-80% of maximum heart rate. Training in this zone can more effectively burn fat.

Anaerobic Zone: 80-90% of maximum heart rate. This is the high-intensity training zone that helps improve heart rate and speed.

Redline Zone: 90-100% of maximum heart rate. This is a very high-intensity zone used for short bursts of explosive training.

Please note that these heart rate zones are general guidelines, and individual variations may exist. Adjustments can be made based on personal fitness levels, specific goals, and professional guidance.

When engaging in heart rate training, runners can train within these different heart rate zones based on their goals and fitness level. It's important to adjust the training intensity according to personal perception and physical condition to ensure safety and effectiveness. If there are any health concerns or doubts about the training plan, it is recommended to consult with a professional coach or doctor. To effectively and instantly monitor changes in heart rate and avoid overexertion, using heart rate monitoring devices such as heart rate straps or smartwatches is one of the most effective methods.

Setting Goals during Training: Choose the appropriate heart rate zone for training based on your training plan and goals. For example, if your goal is to improve aerobic capacity, you can keep your heart rate within the aerobic zone. Then, based on your heart rate monitoring results, adjust your running speed and intensity to keep your heart rate within the target zone. If your heart rate is too low, increase speed or intensity; if it's too high, decrease speed or intensity.

Adhering to Training Goals during Races: Throughout the entire race, strive to maintain your heart rate within the target zone, avoiding excessive increases in speed or intensity due to competitors or environmental factors. This may require practice and adjustments to find the right rhythm and intensity for yourself.

Please note that heart rate training is a personalized approach, and everyone's maximum heart rate and appropriate training zones may vary. It is recommended to consult with a professional sports coach or healthcare professional before starting heart rate training to ensure the chosen training method is suitable for your physical condition and goals.

Having heart rate monitoring is a very important feature. Additionally, advanced sports smartwatches may include various sports applications, training animations, and personalized virtual coaches. They provide free 5K, 10K, or half-marathon adaptation training plans provided by professional coaches, making training more goal-oriented and efficient. Other features may include walking, running, cycling, pool swimming, activities tailored for wheelchair users, and more sports, enabling comprehensive tracking of your activities.

Furthermore, you can gain a deeper understanding of how each training session affects your body and how much time you need for recovery based on training effectiveness. This allows you to enhance training efficiency. The body age function reflects an estimate of your physical condition relative to your actual age. It provides advanced personalized sleep report analysis and recommendations, improving sleep quality and keeping you in optimal condition at all times!

When choosing a sports smartwatch, it is important to consider whether it has a built-in music app and whether it supports your frequently used music apps. With the ability to download songs and playlists from your Spotify, KKBOX, or MyMusic account, you can enjoy music during your runs without the need to carry a phone, reducing the burden on your body.

Music can elevate a runner's mental state to cope with running or training sessions, especially with upbeat and powerful songs. Music can also enhance positive emotions like excitement and happiness, while reducing negative emotions like stress and fatigue. When feeling like giving up, listening to an uplifting motivational song can provide the runner with the motivation to keep going. Listening to favorite music while running can reduce the perception of fatigue and make the running experience easier to some extent. In fact, music stimulates runners in a way that counteracts the effects of fatigue. When the perceived effort of running decreases, runners can inadvertently distract themselves and run farther and faster.

When choosing suitable sports headphones, there are the following points to consider:

Sweat and Waterproof: Choose headphones with sweat and waterproof features to protect them from damage caused by sweat or rain. This is important for both comfort during exercise and the longevity of the headphones. Additionally, they can be directly rinsed for cleanliness and hygiene.

Comfortable Fit: The headphones should provide a comfortable wearing experience to avoid discomfort or pain during exercise. Choose headphones with a suitable design, and it is recommended to try them on in stores to ensure a secure and stable fit that doesn't put pressure on your ears or restrict your movement. Sports headphones should offer stability to ensure they do not shake or fall off during intense workouts. Ear clips, ear fins, or adjustable secure designs that come with the headphones can help in securing them firmly to your ears.

High Sound Quality: Choose headphones with good sound quality to enhance your enjoyment of music or training guidance. The audio should be clear, realistic, and have an appropriate volume range.

Noise Isolation: If you exercise outdoors or in noisy environments, choosing headphones with good noise isolation or noise-canceling features can reduce external interference, allowing you to focus more on your music and exercise.

Open or Ambient Sound Mode: In contrast to noise isolation or noise-canceling, open-back or headphones with an ambient sound mode allow you to stay connected to your surroundings and be aware of environmental changes.

Durability: Durability is a key factor to consider when choosing sports headphones. The headphones should have a sturdy design and be made of durable materials that can withstand long hours of use and the challenges of physical activity.

Wireless or Wired: Depending on personal preferences and needs, choose between wireless or wired headphones. Wireless headphones offer greater convenience and freedom of movement, while wired headphones may be more reliable in terms of audio quality and stability.

Recovery is crucial after long-distance runs, marathons, half-marathons, or 10K races. Here are some key points for recovery:

Nutritional Supplementation: After a long run, it is important to replenish your body with the necessary nutrients and energy. Consume an adequate amount of carbohydrates and protein to assist muscle repair and recovery. Also, ensure that you maintain proper hydration by replenishing fluids and electrolytes through sports drinks or consuming water-rich foods.

Light Activity and Stretching: Engage in mild activities and stretching to promote blood circulation, alleviate muscle soreness, and reduce stiffness. Take a gentle walk, practice yoga, or perform stretching exercises to help relax and recover your muscles.

Cold and Hot Therapy: Alternating between cold and hot therapy can help reduce muscle inflammation and pain. After running, you can try applying cold packs or immersing in cold water, followed by hot compresses or soaking in warm water to promote blood circulation and muscle relaxation.

Adequate Rest: Give your body sufficient rest time to recover and repair. Sleep is especially important, so ensure you get enough high-quality sleep every night to support the body's recovery process.

Light Massage: Use gentle massage techniques or foam rollers to relax the muscles, improve blood circulation, and aid in muscle recovery. You can use massage balls, foam rollers, or seek assistance from a professional masseur/masseuse.

Gradually Increasing Training Intensity: It is important to gradually increase training intensity and distance after a long run. Avoid overexerting your body and give yourself enough time and space to adapt and recover.

Remember, everyone's recovery time and methods may vary, so adjust your recovery plan based on your individual physical condition and feelings. If you experience persistent pain or discomfort, it is advisable to consult a doctor or professional sports rehabilitation therapist.

For products related to post-workout recovery, you can consider the following options:。