Marathon Runner Di Jun

From 2016 to 2018, Di Jun kept taking participate?in the competition and broke new records. These two years are?his?peak period, but the good days?are not long...

January 2018, the?committee of the Golden Lake Half Marathon invited Di Jun to test the marathon route. It was a bit rainy and cold that day. Di Jun did not stretch enough after running and did not take any?measures?to keep warm. When he returned to the hotel to take a bath, his left thigh suddenly hurt, but he did not pay high attention to it and deemed?it as an ordinary strain.

“I thought it would be OK to have a rest for only one?or two?days, but obviously not”. In 2018, the Boston Marathon, Di ran with injury?and it?became worse even?unable to move on.

After 2018, because of the pain, Di’s competition frequency has decreased a lot. There are some muscle injuries repeated in both legs and thighs. These injuries always?lasts?for two or three months, making him unable to do some targeted exercises. So he could not improve his performance at this situation.

Di Jun?was very regretful: "The time arrangement was very unscientific and reasonable, and there was no systematic training. He had participated in four competitions in a month, which led to the accumulation of injuries until they?became worse.

Di resigned from a state-owned enterprise and started?his own business. He has become the founder and manager?of?Nanjing local JIANGTUN WANWAN?KU PAO Club. At present, he is also studying in the EMBA of Yangtze River Business School?to improve himself.

Til 2021 he got more time for training to prepare Marathon competitions when his company gained prosperous, now the injuries have gone and his body is in good conditions.

Because of the systematic training, he showed again in Shanghai Marathon 2022 and ranked 9th?at his PB 2:18:14

The Shanghai Marathon Committee asked the applicants not to leave Shanghai within ten days. “During this period, I got enough rest and training. Before the competition, I also had a test with my friends. The test results were good, which gave me great confidence.”?Di said.

That day, temperature was appropriate, I slowed down in the first half of the race?with a relatively relaxed 315 pace. I talked with?a little brother who wanted to create?PB to relieve his tension and physical fatigue, I separated from him after taking him 39 kilometers?along.

“In the second half of the race, I didn't exhaust.”?The final result ranked ninth, only 2 or 3 seconds behind the eighth. So I think “?if the running method is more radical, there is still room for improvement.”?

Focus on quality rather than quantity

5 training suggestions for the runners who want to enter 3:00 or 3:30 pace;

1, Focus on high-quality aerobic?run

The aerobic distance is generally set at 12-15KM. It is better to use?a gradual acceleration mode, and finally finish at the marathon pace.

This high-quality aerobic?run?can help you find the rhythm and state of your body, and maintain a good cardiopulmonary function.

2, Speed training once or twice a week or every two weeks added in normal training list

The forms of training include interval running, climbing, and running fartlek. The time and distance should be controlled within the range of 40 minutes to finish 7?or 8 kilometers.

This kind of training can make you have better speed ability.

3, Do some cross training or physical fitness exercises (including going to the gym, running stairs, climbing mountains...)

Strengthen leg muscles?and ability to resist lactic acid;

Better to deal with the pain, not easy to get hurt?and stronger body.

4, Long distance training is necessary

Before the race, arrange one or two long-distance simulations. This long-distance training can enable the body to adapt to the marathon?demands. When encountering condition?wall or lactic acid accumulation, it can also help to do better?with some uncertain factors.

“I stayed in Shanghai for a week, I slept regularly and had a reasonable diet (high carbohydrate and low fat diet), so that my body was in a very energetic state. During the competition, I should pay attention to the supplement of energy glue and water.”?Di said.

Summary

Di shared:"Interests?and love are the best teachers.?When you make the best of what you think, you can naturally prove to the people around you that it is right?and you will also help and serve more people.”

In running?or lives, don't pursue a?distant goal, but give yourself some persistent and staged goals, small wins. Running is a step by step process. At each stage, give yourself small wins and rewards. Don't care about every gain and loss, but be patient.

It has been five years since Di?Jun?came back to the marathon track at his?peak, five year with ups and downs in the middle. It is really not easy to insist.

You may think that most of his achievements come from his talent, but talent is a part of it, and it is more due to his efforts behind and scientific and rigorous training methods.

Di hope that he could finish marathon at 2:15:00 in the future days. He will not force himself to achieve this goal also.