[{"data":1,"prerenderedAt":1315},["ShallowReactive",2],{"share-detail-en-first-marathon-guide":3},{"story":4,"related":684,"translations":685},{"id":5,"title":6,"body":7,"description":657,"extension":658,"meta":659,"navigation":679,"path":680,"seo":681,"stem":682,"__hash__":683},"stories/shares/en/first-marathon-guide.md","First Marathon Completion Guide: From Zero to Your First 42.195K",{"type":8,"value":9,"toc":627},"minimark",[10,17,24,27,32,35,40,43,59,63,66,81,85,93,97,100,119,122,133,137,140,151,219,223,226,237,244,248,251,256,267,271,275,282,287,301,306,314,318,336,340,344,351,365,369,374,385,390,450,454,458,461,475,479,482,487,498,502,507,518,523,534,538,541,546,557,562,608,612,615,618,621],[11,12,13],"blockquote",{},[14,15,16],"p",{},"Completing your first marathon is an unforgettable journey. Regardless of the final time, being able to stand at the start line and persist to the finish is a victory in itself. Remember, the marathon is not the finish line, but a new beginning. May you find your own rhythm in the run and enjoy the scenery of every step.",[14,18,19],{},[20,21],"img",{"alt":22,"src":23},"Marathon Training","https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?w=1200&h=600&fit=crop",[14,25,26],{},"Completing your first marathon is the dream of many runners. This article provides a comprehensive first-marathon guide covering training plans, gear selection, and race-day strategy.",[28,29,31],"h2",{"id":30},"why-run-a-marathon","Why Run a Marathon",[14,33,34],{},"A marathon is not just a sport, but an attitude toward life. The 42.195-kilometer distance tests not only physical fitness, but also willpower and execution.",[36,37,39],"h3",{"id":38},"physical-health-benefits","Physical Health Benefits",[14,41,42],{},"Regular marathon training can:",[44,45,46,50,53,56],"ul",{},[47,48,49],"li",{},"Significantly improve cardiopulmonary function",[47,51,52],{},"Enhance lower limb muscle strength",[47,54,55],{},"Improve metabolic levels",[47,57,58],{},"Reduce cardiovascular disease risk",[36,60,62],{"id":61},"mental-gains","Mental Gains",[14,64,65],{},"The persistence during marathon training can cultivate:",[67,68,69,72,75,78],"ol",{},[47,70,71],{},"Self-discipline habits",[47,73,74],{},"Goal management skills",[47,76,77],{},"Stress resistance",[47,79,80],{},"Sense of achievement and self-confidence",[28,82,84],{"id":83},"training-cycle-planning","Training Cycle Planning",[14,86,87,88,92],{},"For first-time marathoners, the recommended preparation period is ",[89,90,91],"strong",{},"16–20 weeks",". This duration allows the body to fully adapt to the training volume without becoming bored from too long a preparation.",[36,94,96],{"id":95},"base-phase-weeks-14","Base Phase (Weeks 1–4)",[14,98,99],{},"The goal of the base phase is to establish running habits and let the body adapt to regular training.",[14,101,102,105,106,109,112,113,115,118],{},[89,103,104],{},"Weekly mileage",": 20–30 km",[107,108],"br",{},[89,110,111],{},"Single run distance",": 5–8 km",[107,114],{},[89,116,117],{},"Training frequency",": 3–4 times per week",[14,120,121],{},"The focus of this phase is:",[44,123,124,127,130],{},[47,125,126],{},"Establishing a fixed running schedule",[47,128,129],{},"Learning correct running form",[47,131,132],{},"Building basic aerobic capacity",[36,134,136],{"id":135},"build-phase-weeks-512","Build Phase (Weeks 5–12)",[14,138,139],{},"The build phase requires gradually increasing mileage and introducing diverse training content.",[14,141,142,144,145,147,150],{},[89,143,104],{},": 30–50 km",[107,146],{},[89,148,149],{},"Training content",":",[152,153,154,173],"table",{},[155,156,157],"thead",{},[158,159,160,164,167,170],"tr",{},[161,162,163],"th",{},"Training Type",[161,165,166],{},"Frequency",[161,168,169],{},"Distance",[161,171,172],{},"Pace",[174,175,176,191,205],"tbody",{},[158,177,178,182,185,188],{},[179,180,181],"td",{},"Easy Run",[179,183,184],{},"3x/week",[179,186,187],{},"8–10 km",[179,189,190],{},"60–90 sec slower than goal pace",[158,192,193,196,199,202],{},[179,194,195],{},"Long Run",[179,197,198],{},"1x/week",[179,200,201],{},"15–25 km",[179,203,204],{},"30–60 sec slower than goal pace",[158,206,207,210,213,216],{},[179,208,209],{},"Tempo Run",[179,211,212],{},"1x/2 weeks",[179,214,215],{},"6–8 km",[179,217,218],{},"Goal pace",[36,220,222],{"id":221},"peak-phase-weeks-1316","Peak Phase (Weeks 13–16)",[14,224,225],{},"The peak phase is the highest point of training volume and the period of best physical condition.",[14,227,228,230,231,233,236],{},[89,229,104],{},": 50–60 km",[107,232],{},[89,234,235],{},"Long run",": Reach 30–35 km",[14,238,239,240,243],{},"During this phase, conduct one ",[89,241,242],{},"mock race",", completing over 30 km at race pace to test training results.",[36,245,247],{"id":246},"taper-phase-weeks-1718","Taper Phase (Weeks 17–18)",[14,249,250],{},"Begin reducing volume 2–3 weeks before the race to allow full recovery.",[14,252,253,150],{},[89,254,255],{},"Taper principles",[44,257,258,261,264],{},[47,259,260],{},"Reduce weekly mileage by 20–25% each week",[47,262,263],{},"Maintain training frequency, reduce single-run distance",[47,265,266],{},"Complete the last long run 14 days before the race",[28,268,270],{"id":269},"gear-selection-advice","Gear Selection Advice",[36,272,274],{"id":273},"running-shoes","Running Shoes",[14,276,277,278,281],{},"The core principle for first-time marathoners choosing shoes is ",[89,279,280],{},"comfort first",".",[14,283,284,150],{},[89,285,286],{},"Selection points",[67,288,289,292,295,298],{},[47,290,291],{},"Shoe size: half to one size larger than usual",[47,293,294],{},"Sufficient toe box space for free toe movement",[47,296,297],{},"Midsole cushioning: moderate, neither too soft nor too hard",[47,299,300],{},"Good breathability",[14,302,303,150],{},[89,304,305],{},"Recommended types",[44,307,308,311],{},[47,309,310],{},"Cushioned shoes (suitable for most runners)",[47,312,313],{},"Stability shoes (suitable for low arches or overpronators)",[36,315,317],{"id":316},"clothing","Clothing",[14,319,320,323,324,327,328,331,332,335],{},[89,321,322],{},"Top",": Choose quick-dry fabric, avoid cotton\n",[89,325,326],{},"Shorts",": Lined athletic shorts to reduce chafing\n",[89,329,330],{},"Socks",": Professional running socks to reduce blisters\n",[89,333,334],{},"Accessories",": Visor, sports watch, waist pack",[28,337,339],{"id":338},"race-day-strategy","Race-Day Strategy",[36,341,343],{"id":342},"pace-control","Pace Control",[14,345,346,347,350],{},"The most common mistake for first-time marathoners is starting too fast. A ",[89,348,349],{},"negative split"," strategy is recommended:",[44,352,353,356,359,362],{},[47,354,355],{},"First 5K: 10–15 sec slower than goal pace",[47,357,358],{},"5K–30K: Maintain goal pace",[47,360,361],{},"30K–35K: Adjust based on how you feel",[47,363,364],{},"Final 7K: Accelerate if you have energy left",[36,366,368],{"id":367},"fueling-strategy","Fueling Strategy",[14,370,371,150],{},[89,372,373],{},"Pre-race",[44,375,376,379,382],{},[47,377,378],{},"3 hours before: Eat a high-carbohydrate breakfast",[47,380,381],{},"1 hour before: Stop eating",[47,383,384],{},"30 minutes before: Drink 200–300 ml of sports drink",[14,386,387,150],{},[89,388,389],{},"During the race",[152,391,392,402],{},[155,393,394],{},[158,395,396,399],{},[161,397,398],{},"Timepoint",[161,400,401],{},"Fueling Content",[174,403,404,412,420,427,435,442],{},[158,405,406,409],{},[179,407,408],{},"Before start",[179,410,411],{},"1 energy gel",[158,413,414,417],{},[179,415,416],{},"Every 5K",[179,418,419],{},"Hydrate at aid stations",[158,421,422,425],{},[179,423,424],{},"10K",[179,426,411],{},[158,428,429,432],{},[179,430,431],{},"20K",[179,433,434],{},"1 energy gel + salt tablets",[158,436,437,440],{},[179,438,439],{},"30K",[179,441,434],{},[158,443,444,447],{},[179,445,446],{},"35K",[179,448,449],{},"1 energy gel (optional)",[28,451,453],{"id":452},"common-questions","Common Questions",[36,455,457],{"id":456},"what-to-do-if-cramps-occur-during-the-race","What to do if cramps occur during the race?",[14,459,460],{},"Cramps are usually caused by electrolyte imbalance or muscle fatigue. Treatment:",[67,462,463,466,469,472],{},[47,464,465],{},"Slow down immediately, don't stop",[47,467,468],{},"Replenish electrolyte-containing sports drink",[47,470,471],{},"Gently stretch the cramped area",[47,473,474],{},"Adjust pace and reduce intensity",[36,476,478],{"id":477},"how-to-avoid-hitting-the-wall","How to avoid hitting the wall?",[14,480,481],{},"\"Hitting the wall\" usually occurs at 30–35 km due to glycogen depletion.",[14,483,484,150],{},[89,485,486],{},"Prevention measures",[44,488,489,492,495],{},[47,490,491],{},"Fully carb-load before the race",[47,493,494],{},"Take energy gels on schedule during the race",[47,496,497],{},"Don't start too fast; maintain aerobic heart rate",[36,499,501],{"id":500},"how-to-arrange-the-week-before-the-race","How to arrange the week before the race?",[14,503,504,150],{},[89,505,506],{},"Diet",[44,508,509,512,515],{},[47,510,511],{},"3 days before: Normal diet, slightly increase carb ratio",[47,513,514],{},"2 days before: High-carb diet, 70% of total calories",[47,516,517],{},"1 day before: Light and easy to digest; avoid trying new foods",[14,519,520,150],{},[89,521,522],{},"Training",[44,524,525,528,531],{},[47,526,527],{},"7 days before: Last moderate-intensity session (8–10 km)",[47,529,530],{},"3 days before: Easy run 3–5 km to maintain condition",[47,532,533],{},"1 day before: Rest or walk",[28,535,537],{"id":536},"post-race-recovery","Post-Race Recovery",[14,539,540],{},"After completing your first marathon, the body needs adequate recovery time.",[14,542,543,150],{},[89,544,545],{},"Immediately after the race",[44,547,548,551,554],{},[47,549,550],{},"Walk slowly for 10–15 minutes after finishing",[47,552,553],{},"Change into dry clothes to avoid catching cold",[47,555,556],{},"Replenish carbohydrates and protein within 30 minutes",[14,558,559,150],{},[89,560,561],{},"First week after the race",[152,563,564,574],{},[155,565,566],{},[158,567,568,571],{},[161,569,570],{},"Day",[161,572,573],{},"Recovery Activity",[174,575,576,584,592,600],{},[158,577,578,581],{},[179,579,580],{},"Day 1",[179,582,583],{},"Complete rest, light stretching",[158,585,586,589],{},[179,587,588],{},"Days 2–3",[179,590,591],{},"Walking or swimming",[158,593,594,597],{},[179,595,596],{},"Days 4–5",[179,598,599],{},"Easy run 3–5 km",[158,601,602,605],{},[179,603,604],{},"Days 6–7",[179,606,607],{},"Resume easy jogging based on how you feel",[28,609,611],{"id":610},"conclusion","Conclusion",[14,613,614],{},"Completing your first marathon is an unforgettable journey. Regardless of the final time, being able to stand at the start line and persist to the finish is a victory in itself.",[14,616,617],{},"Remember, the marathon is not the finish line, but a new beginning. May you find your own rhythm in the run and enjoy the scenery of every step.",[619,620],"hr",{},[14,622,623],{},[624,625,626],"em",{},"This article is for training reference only. Please adjust specific training plans according to your personal physical condition. If you feel unwell, please consult a professional coach or doctor promptly.",{"title":628,"searchDepth":629,"depth":629,"links":630},"",2,[631,636,642,646,650,655,656],{"id":30,"depth":629,"text":31,"children":632},[633,635],{"id":38,"depth":634,"text":39},3,{"id":61,"depth":634,"text":62},{"id":83,"depth":629,"text":84,"children":637},[638,639,640,641],{"id":95,"depth":634,"text":96},{"id":135,"depth":634,"text":136},{"id":221,"depth":634,"text":222},{"id":246,"depth":634,"text":247},{"id":269,"depth":629,"text":270,"children":643},[644,645],{"id":273,"depth":634,"text":274},{"id":316,"depth":634,"text":317},{"id":338,"depth":629,"text":339,"children":647},[648,649],{"id":342,"depth":634,"text":343},{"id":367,"depth":634,"text":368},{"id":452,"depth":629,"text":453,"children":651},[652,653,654],{"id":456,"depth":634,"text":457},{"id":477,"depth":634,"text":478},{"id":500,"depth":634,"text":501},{"id":536,"depth":629,"text":537},{"id":610,"depth":629,"text":611},"A practical beginner guide to your first marathon, covering training plans, gear, pacing, fueling, and race-day strategy for a confident finish.","md",{"coverImage":23,"slug":660,"translationKey":660,"locale":661,"category":662,"date":663,"readTime":664,"author":665,"tags":668,"keywords":673},"first-marathon-guide","en","Training Guide","2026-04-10",15,{"name":666,"avatar":667},"MARASOON Editorial Team","https://api.dicebear.com/7.x/avataaars/svg?seed=editor",[669,670,671,672],"Marathon","First Marathon","Training Plan","Running Guide",[669,671,674,675,676,677,678],"Gear Selection","Race Strategy","First Marathon Guide","Training Cycle","Running Habits",true,"/shares/en/first-marathon-guide",{"title":6,"description":657},"shares/en/first-marathon-guide","DWQH9BbfnCfu3tlMeQQrHC9u82hMrr5yxK-UUePYP38",[],[4,686],{"id":687,"title":688,"body":689,"description":1294,"extension":658,"meta":1295,"navigation":679,"path":1311,"seo":1312,"stem":1313,"__hash__":1314},"stories/shares/zh/first-marathon-guide.md","首马完赛指南：从零开始完成人生第一个马拉松",{"type":8,"value":690,"toc":1267},[691,696,701,704,707,710,713,716,730,733,736,750,753,760,764,767,781,784,795,799,802,811,873,877,880,888,895,899,902,907,918,921,924,931,936,950,955,963,966,984,987,990,997,1011,1014,1019,1030,1035,1095,1098,1102,1105,1119,1123,1126,1131,1142,1146,1151,1162,1167,1178,1181,1184,1189,1200,1205,1251,1254,1257,1260,1262],[11,692,693],{},[14,694,695],{},"完成首马是一段难忘的旅程。无论最终成绩如何，能够站在起跑线上并坚持到终点，本身就是一种胜利。记住，马拉松不是终点，而是一个新的开始。愿你在奔跑中找到属于自己的节奏，享受每一步的风景。",[14,697,698],{},[20,699],{"alt":700,"src":23},"马拉松训练",[14,702,703],{},"完成人生第一个马拉松是许多跑者的梦想。本文将从训练计划、装备选择、比赛策略等方面，为你提供一份完整的首马指南。",[28,705,706],{"id":706},"为什么要跑马拉松",[14,708,709],{},"马拉松不仅是一项运动，更是一种生活态度。42.195公里的距离考验的不仅是体能，更是意志力和执行力。",[36,711,712],{"id":712},"身体健康的提升",[14,714,715],{},"规律的马拉松训练能够：",[44,717,718,721,724,727],{},[47,719,720],{},"显著提升心肺功能",[47,722,723],{},"增强下肢肌肉力量",[47,725,726],{},"改善身体代谢水平",[47,728,729],{},"降低心血管疾病风险",[36,731,732],{"id":732},"精神层面的收获",[14,734,735],{},"马拉松训练过程中的坚持，能够培养：",[67,737,738,741,744,747],{},[47,739,740],{},"自律的习惯",[47,742,743],{},"目标管理能力",[47,745,746],{},"抗压能力",[47,748,749],{},"成就感与自信心",[28,751,752],{"id":752},"训练周期规划",[14,754,755,756,759],{},"对于首马跑者，建议准备周期为 ",[89,757,758],{},"16-20周","。这个周期既能让身体充分适应训练量，又不会因准备过长而产生厌倦。",[36,761,763],{"id":762},"基础期第1-4周","基础期（第1-4周）",[14,765,766],{},"基础期的目标是建立跑步习惯，让身体适应规律训练。",[14,768,769,772,773,776,777,780],{},[89,770,771],{},"周跑量","：20-30公里\n",[89,774,775],{},"单次距离","：5-8公里\n",[89,778,779],{},"训练频率","：每周3-4次",[14,782,783],{},"这个阶段的重点是：",[44,785,786,789,792],{},[47,787,788],{},"养成固定的跑步时间",[47,790,791],{},"学习正确的跑步姿势",[47,793,794],{},"建立基础有氧能力",[36,796,798],{"id":797},"进阶期第5-12周","进阶期（第5-12周）",[14,800,801],{},"进阶期需要逐步增加跑量，并引入多样化的训练内容。",[14,803,804,806,807,810],{},[89,805,771],{},"：30-50公里\n",[89,808,809],{},"训练内容","：",[152,812,813,829],{},[155,814,815],{},[158,816,817,820,823,826],{},[161,818,819],{},"训练类型",[161,821,822],{},"频率",[161,824,825],{},"距离",[161,827,828],{},"配速",[174,830,831,845,859],{},[158,832,833,836,839,842],{},[179,834,835],{},"轻松跑",[179,837,838],{},"每周3次",[179,840,841],{},"8-10km",[179,843,844],{},"比目标配速慢60-90秒",[158,846,847,850,853,856],{},[179,848,849],{},"长距离跑",[179,851,852],{},"每周1次",[179,854,855],{},"15-25km",[179,857,858],{},"比目标配速慢30-60秒",[158,860,861,864,867,870],{},[179,862,863],{},"节奏跑",[179,865,866],{},"每两周1次",[179,868,869],{},"6-8km",[179,871,872],{},"目标配速",[36,874,876],{"id":875},"巅峰期第13-16周","巅峰期（第13-16周）",[14,878,879],{},"巅峰期是训练量的最高点，也是身体状态最佳的时期。",[14,881,882,884,885,887],{},[89,883,771],{},"：50-60公里\n",[89,886,849],{},"：达到30-35公里",[14,889,890,891,894],{},"这个阶段要进行一次 ",[89,892,893],{},"模拟比赛","，按照比赛配速完成30公里以上的距离，检验训练成果。",[36,896,898],{"id":897},"调整期第17-18周","调整期（第17-18周）",[14,900,901],{},"比赛前2-3周开始减量，让身体充分恢复。",[14,903,904,810],{},[89,905,906],{},"减量原则",[44,908,909,912,915],{},[47,910,911],{},"周跑量每周减少20-25%",[47,913,914],{},"保持训练频率，减少单次距离",[47,916,917],{},"最后一次长距离跑在比赛前14天完成",[28,919,920],{"id":920},"装备选择建议",[36,922,923],{"id":923},"跑鞋",[14,925,926,927,930],{},"首马跑者选择跑鞋的核心原则是",[89,928,929],{},"舒适优先","。",[14,932,933,810],{},[89,934,935],{},"选择要点",[67,937,938,941,944,947],{},[47,939,940],{},"鞋码比平时大半码到一码",[47,942,943],{},"前掌有足够空间，脚趾可以自由活动",[47,945,946],{},"中底缓震适中，不过软也不过硬",[47,948,949],{},"透气性良好",[14,951,952,810],{},[89,953,954],{},"推荐类型",[44,956,957,960],{},[47,958,959],{},"缓震型跑鞋（适合大多数跑者）",[47,961,962],{},"稳定型跑鞋（适合低足弓或过度内旋跑者）",[36,964,965],{"id":965},"服装",[14,967,968,971,972,975,976,979,980,983],{},[89,969,970],{},"上衣","：选择速干面料，避免纯棉材质\n",[89,973,974],{},"短裤","：带内衬的运动短裤，减少摩擦\n",[89,977,978],{},"袜子","：专业跑步袜，减少起泡\n",[89,981,982],{},"配件","：空顶帽、运动手表、腰包",[28,985,986],{"id":986},"比赛日策略",[36,988,989],{"id":989},"配速控制",[14,991,992,993,996],{},"首马最常见的错误是起跑过快。建议采用",[89,994,995],{},"负配速","策略：",[44,998,999,1002,1005,1008],{},[47,1000,1001],{},"前5公里：比目标配速慢10-15秒",[47,1003,1004],{},"5-30公里：保持目标配速",[47,1006,1007],{},"30-35公里：根据体感调整",[47,1009,1010],{},"最后7公里：有余力则加速",[36,1012,1013],{"id":1013},"补给策略",[14,1015,1016,810],{},[89,1017,1018],{},"赛前",[44,1020,1021,1024,1027],{},[47,1022,1023],{},"比赛前3小时：吃一顿高碳水化合物的早餐",[47,1025,1026],{},"比赛前1小时：停止进食",[47,1028,1029],{},"比赛前30分钟：喝200-300ml运动饮料",[14,1031,1032,810],{},[89,1033,1034],{},"赛中",[152,1036,1037,1047],{},[155,1038,1039],{},[158,1040,1041,1044],{},[161,1042,1043],{},"时间点",[161,1045,1046],{},"补给内容",[174,1048,1049,1057,1065,1072,1080,1087],{},[158,1050,1051,1054],{},[179,1052,1053],{},"起跑前",[179,1055,1056],{},"能量胶1支",[158,1058,1059,1062],{},[179,1060,1061],{},"每5公里",[179,1063,1064],{},"补水站补水",[158,1066,1067,1070],{},[179,1068,1069],{},"10公里",[179,1071,1056],{},[158,1073,1074,1077],{},[179,1075,1076],{},"20公里",[179,1078,1079],{},"能量胶1支 + 盐丸",[158,1081,1082,1085],{},[179,1083,1084],{},"30公里",[179,1086,1079],{},[158,1088,1089,1092],{},[179,1090,1091],{},"35公里",[179,1093,1094],{},"能量胶1支（可选）",[28,1096,1097],{"id":1097},"常见问题",[36,1099,1101],{"id":1100},"比赛中出现抽筋怎么办","比赛中出现抽筋怎么办？",[14,1103,1104],{},"抽筋通常是电解质失衡或肌肉疲劳所致。处理方法：",[67,1106,1107,1110,1113,1116],{},[47,1108,1109],{},"立即减速，不要停下",[47,1111,1112],{},"补充含电解质的运动饮料",[47,1114,1115],{},"轻柔拉伸抽筋部位",[47,1117,1118],{},"调整配速，降低强度",[36,1120,1122],{"id":1121},"如何避免撞墙","如何避免撞墙？",[14,1124,1125],{},"\"撞墙\"通常发生在30-35公里处，是因为糖原耗尽导致的。",[14,1127,1128,810],{},[89,1129,1130],{},"预防措施",[44,1132,1133,1136,1139],{},[47,1134,1135],{},"赛前充分进行碳水化合物储备",[47,1137,1138],{},"比赛中按时补充能量胶",[47,1140,1141],{},"起跑不要过快，保持有氧心率",[36,1143,1145],{"id":1144},"赛前一周如何安排","赛前一周如何安排？",[14,1147,1148,810],{},[89,1149,1150],{},"饮食",[44,1152,1153,1156,1159],{},[47,1154,1155],{},"前3天：正常饮食，略增加碳水比例",[47,1157,1158],{},"前2天：高碳水饮食，占总热量70%",[47,1160,1161],{},"前1天：清淡易消化，避免尝试新食物",[14,1163,1164,810],{},[89,1165,1166],{},"训练",[44,1168,1169,1172,1175],{},[47,1170,1171],{},"前7天：最后一次中等强度训练（8-10公里）",[47,1173,1174],{},"前3天：轻松跑3-5公里，保持状态",[47,1176,1177],{},"前1天：休息或散步",[28,1179,1180],{"id":1180},"完赛后的恢复",[14,1182,1183],{},"完成首马后，身体需要充分的恢复时间。",[14,1185,1186,810],{},[89,1187,1188],{},"赛后即刻",[44,1190,1191,1194,1197],{},[47,1192,1193],{},"完成比赛后慢走10-15分钟",[47,1195,1196],{},"更换干爽衣物，避免着凉",[47,1198,1199],{},"30分钟内补充碳水化合物和蛋白质",[14,1201,1202,810],{},[89,1203,1204],{},"赛后一周",[152,1206,1207,1217],{},[155,1208,1209],{},[158,1210,1211,1214],{},[161,1212,1213],{},"天数",[161,1215,1216],{},"恢复活动",[174,1218,1219,1227,1235,1243],{},[158,1220,1221,1224],{},[179,1222,1223],{},"第1天",[179,1225,1226],{},"完全休息，轻度拉伸",[158,1228,1229,1232],{},[179,1230,1231],{},"第2-3天",[179,1233,1234],{},"散步或游泳",[158,1236,1237,1240],{},[179,1238,1239],{},"第4-5天",[179,1241,1242],{},"轻松跑3-5公里",[158,1244,1245,1248],{},[179,1246,1247],{},"第6-7天",[179,1249,1250],{},"根据体感恢复慢跑",[28,1252,1253],{"id":1253},"结语",[14,1255,1256],{},"完成首马是一段难忘的旅程。无论最终成绩如何，能够站在起跑线上并坚持到终点，本身就是一种胜利。",[14,1258,1259],{},"记住，马拉松不是终点，而是一个新的开始。愿你在奔跑中找到属于自己的节奏，享受每一步的风景。",[619,1261],{},[14,1263,1264],{},[624,1265,1266],{},"本文仅供训练参考，具体训练计划请根据个人身体状况调整。如有不适，请及时咨询专业教练或医生。",{"title":628,"searchDepth":629,"depth":629,"links":1268},[1269,1273,1279,1283,1287,1292,1293],{"id":706,"depth":629,"text":706,"children":1270},[1271,1272],{"id":712,"depth":634,"text":712},{"id":732,"depth":634,"text":732},{"id":752,"depth":629,"text":752,"children":1274},[1275,1276,1277,1278],{"id":762,"depth":634,"text":763},{"id":797,"depth":634,"text":798},{"id":875,"depth":634,"text":876},{"id":897,"depth":634,"text":898},{"id":920,"depth":629,"text":920,"children":1280},[1281,1282],{"id":923,"depth":634,"text":923},{"id":965,"depth":634,"text":965},{"id":986,"depth":629,"text":986,"children":1284},[1285,1286],{"id":989,"depth":634,"text":989},{"id":1013,"depth":634,"text":1013},{"id":1097,"depth":629,"text":1097,"children":1288},[1289,1290,1291],{"id":1100,"depth":634,"text":1101},{"id":1121,"depth":634,"text":1122},{"id":1144,"depth":634,"text":1145},{"id":1180,"depth":629,"text":1180},{"id":1253,"depth":629,"text":1253},"首马跑者从零开始的实用指南，涵盖训练计划、装备选择、配速补给与比赛策略，帮你更稳地完成人生第一个马拉松。",{"coverImage":23,"slug":660,"translationKey":660,"locale":1296,"category":1297,"date":663,"readTime":664,"author":1298,"tags":1300,"keywords":1305},"zh","训练指南",{"name":1299,"avatar":667},"MARASOON 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