西昌马拉松,不会“尿红墙”
昨天，2014西昌邛海湿地国际马拉召开了新闻发布会，比赛将于11月9日在四川省凉山彝族自治州首府西昌市火把广场发枪。预计将有2万人参赛，这是四川首次举办国际马拉松比赛。本届比赛由中国田径协会、四川省体育局和凉山州征服主板、四川省田径协会、凉山州体育局和西昌市人民政府承办。设全程马拉松、半程马拉松和迷你马拉松（5公里）三个项目。组委会拟设立115万元人民币的总奖金，其中获得全程马拉松第一名的男、女运动员奖金各为4万美元。预计总人数2万人，其中全程马拉松约2000人，半程马拉松约3000人，迷你马拉松约15000人。为鼓励四川籍选手参赛，特设四川籍选手组，按成绩分别录取男、女前8名。对于第一次举办国际马拉松的四川来说，后勤问题是每个马拉松大赛最头疼的，即便是中国历史最悠久的北京马拉松，去年也爆发了“尿红墙”事件，移动厕所数量满足不了参赛者的需求。“全程补给点将有18个，移动厕所70个，平均2.5公里一个医疗点，13辆救护车和18辆救护摩托待命。”凉山州副州长施遐公布了一组数据，“虽然我们的移动厕所数量不及北京马拉松，但考我们的参赛人数规模要小很多，全程和半程马拉松人数预计5000人，后勤保障是肯定到位的。”此外，在刚刚结束的火把节上，组委会也提前预演了安保、后勤保障线路。华西都市报记者 陈甘露
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　　中新社四川凉山11月9日电(付敬懿)2014西昌邛(音同琼)海湿地国际马拉松赛9日在四川省凉山州西昌火把广场鸣枪开跑，25个国家或地区的近2万名运动员和马拉松爱好者参加。这是四川举行的首个国际马拉松比赛。　　来自非洲的运动员强势“占领”领奖台，包揽男、女全程冠军。　　上午8点，发令枪准时打响，此次马拉松赛形象大使、著名歌手吉克隽逸、4名四川籍奥运会冠军殷剑、张山、唐琳、冯喆与参赛者一同起跑。途中，选手们在中国最大的城市湿地邛海湿地中穿行后，到达终点西昌火把广场。　　西昌秋高气爽，邛海边的树叶开始泛黄，湿地内的花海摇曳生姿，配合碧蓝的邛海水，美不胜收。　　经过两个多小时的角逐，肯尼亚选手Chepngabit Noah Kipruto以2小时12分48秒获男子组冠军，两名埃塞俄比亚选手分获男子组二三名。女子组比赛中，埃塞俄比亚选手包揽前三名，Biruktayit Eshetu Degefa以2小时30分26秒夺冠。　　在半程马拉松比赛中，非洲肯尼亚的两位选手获得男子组前两名，中国选手管油胜以1小时12分40秒的成绩获得第三名。女子赛中，第一名仍由肯尼亚选手Michael Cecilia Wayua获得，中国选手获得第二三名，其中第二名金玲玲来自四川。　　此次马拉松赛设男、女全程马拉松、半程马拉松和迷你马拉松3个项目，其中报名参加5公里赛程迷你马拉松的人数最多。参赛选手中，年龄最大的已经90岁高龄，年龄最小的只有4岁。
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中新社四川凉山11月9日电(付敬懿)2014西昌邛(音同琼)海湿地国际马拉松赛9日在四川省凉山州西昌火把广场鸣枪开跑，25个国家或地区的近2万名运动员和马拉松爱
(责任编辑：张永敏)
原标题：四川西昌国际马拉松两万人开跑
[保存到博客]2014西昌国际马拉松赛参赛指南 Marathon Guide
2014年凉山矿业西昌邛海湿地
国际马拉松赛参赛指南
2014&Liangshan Mining Xichang&Qionghai Lake Wetland International&Marathon&Guide
一、 竞赛日期和地点
I. Date & Location:
日（星期日）上午8:00，在西昌火把广场举行。
Time: November 9, 2014(Sunday), Starting Time: 8:00 a.m.
Location: Xichang Torch Square
二、比赛路线
II. Course:
（一）马拉松（ 42.195公里 ）
西昌火把广场起跑&航天大道(名仁大酒店折返)&航天大道&风情园路&海河天街&海滨北路&海滨中路&缸窑村&青龙寺&小渔村(湿地三期路口)&湿地生态公园&西昌火把广场(终点)。
i. Marathon (42.195 KM)
Xichang Torch Square (The Start)&&Hangtian Ave (Mingren Hotel turning back)&&Hangtian Ave&&Fengqingyuan Road&&Haihe Street &&Haibin North Road&&Mid Haibin Road&&Gangyaocun&&Qinglong Temple&&Xiaoyucun&&&&&&&& (Intersection of the third phase of Wetland)&&Ecological Wetland Park&&Xichang Torch Square (The Finish)
（二）半程马拉松（ 21.0975公里 ）
西昌火把广场起跑&航天大道(名仁大酒店折返)&航天大道&风情园路&海河天街&海滨北路&海滨中路&缸窑路口(折返)&海滨中路&海滨北路&邛海宾馆&海口路&观海路&西昌火把广场(终点)。
ii. Half Marathon(21.0975 KM)
Xichang Torch Square (The Start)&&Hangtian Ave (Mingren Hotel turning back)&&Hangtian Ave&&Fengqingyuan Road&&Haihe Street&&Haibin North Road&&Mid Haibin Road&& Intersection of Gangyao (turning back)&&Mid Haibin Road&&Haibin North Road&&Qionghai Hotel&&Haikou Road&&Guanhai Road&&Xichang Torch Square (The Finish)
（三）迷你马拉松(5 KM)
西昌火把广场起跑&航天大道(名仁大酒店折返)&凉山民族体育场(终点)。
iii.Mini Marathon (5 KM)
Xichang Torch Square (The Start)&&Hangtian Ave (Mingren Hotel turning back) &&Liangshan National Stadium (The Finish)
三、竞赛办法
III. Rules:
（一）采用最新国际田联竞赛规则。
i. The races are conducted in accordance with new Rules and Regulations for Track & Field certified by IAAF.
（二）比赛各项目同时发令。马拉松和半程马拉松比赛采用芯片计时，各参赛者必须佩带计时芯片，在起终点及每5公里分段计时点设有计时芯片感应带，参赛者行进中必须逐一通过地面的计时芯片感应带，如选手缺少任何一个计时点的成绩，将取消该运动员的比赛成绩。除起点外，两个芯片在其它计时点的误差少于0.1秒，也将取消相关者的成绩。组委会提供一次性计时芯片。
ii. All events will start simultaneously. The timing chips are used to&& record when runners pass induction areas one by one, which are posted at the start line, the finishing line, and every 5 KM. Each of the results is indispensable. Any 0.1 second or even less of time differences of any two chips will come to no result.
（三）关门时间：
半程马拉松
&iii. Gate Closing time:
Half& Marathon
4hrs15mins
5hrs10mins
比赛期间比赛路线各段设关门时间，限时对交通封闭。起跑至关门时间到后，各路段恢复社会交通。参赛者未在规定的关门时间（以鸣枪时间为准）内跑完对应的距离者请立即停止比赛，退出赛道，以免发生危险。退出比赛者可乘坐组委会提供的救援车到相应项目的终点处。
The race route will be closed to traffic at successive sections during the race period. After the closure time, the road sections will restore traffic. Runners failing to finish corresponding distances at stipulated closing time（according to the time of starting gun）shall cease the race and quit the racing track to avoid danger. Runners who exit the course may get on the pick-up buses to the finish area.
（四）全程马拉松和半程马拉松参赛运动员，须按正确的方法佩带计时芯片，通过各分段计时点地毯方可记录成绩。&
iv. Marathon runners and Half Marathon runners should wear timing chips in a correct way that guarantees the results can be recorded when passing the mat set at each section&s timing point.
（五）组委会将对比赛全程路线各分段计时点及折返点进行录像监控，出现违反竞赛规程和比赛规定的参赛者将被取消参赛资格。
v. Video surveillance will be carried out by the Organizing Committee during the entire race. Runners will have their competition scores cancelled.
四、号码布
IV. Number Bibs
（一）& 号码布颜色及号段区别
i. Colors of number bibs and Number segments
特邀男子组：0（白底黑字）
Elite men&s group: 0 (black characters on a white bib)
注册男子组：0(白底黑字)
Registered athletes men&s group: 0 (black characters on a white bib)
业余男子组：0(白底黑字)
Amateur men&s group:0 (black characters on a white bib)
四川男子组：0(白底黑字)
Sichuan men&s group: 0(black characters on a white bib)
特邀女子组：0(白底红字)
Elite women&s group: 0(red characters on a white bib)
注册女子组：0(白底红字)
Registered women&s group: 0(red characters on a white bib)
业余女子组：0(白底红字)
Amateur women&s group: 0(red characters on a white bib)
四川女子组：0(白底红字)
Sichuan women&s group: 0（red characters on a white bib）
半程马拉松：
Half Marathon:
男子：男子组:1(红底白字)
Men: 1 (white characters on a red bib)
四川男子组：1(红底白字)
Sichuan men&s group: 1(white characters on a red bib)
女子组：1(红底黄字)
Women: 1(yellow characters on a red bib)
四川女子组：1(红底黄字)
Sichuan women&s group: 1(yellow characters on a red bib)
迷你马拉松：
2(绿底白字)
2（white characters on a green bib)
（二）号码布佩戴要求
ii. Requirements about number bibs
1.马拉松、半程马拉松参赛者，每人3块号码布（2大、1小），比赛服胸前、背后各佩带大号码布1块；小号码布须放在存衣包正面的口袋内。
(a).Each participant of Half Marathon and Marathon wears 3 number bibs (2 big ones,1 small one), with 2 big ones on the front and the back of a racing suit respectively ,and the small one in the front sack of a bag which clothes can be put in.
2.迷你马拉松参赛者，每人1块号码布，佩带在比赛服胸前。
(b). Each participant of 5KM wears one number bib on the front of the racing suit.
3.号码布是参赛者的身份凭证，参赛者必须佩戴各自号码布进入与比赛项目相应的出发区进行检录，在比赛过程中，必须自始至终佩带号码布，马拉松、半程马拉松选手在比赛过程中号码布不完整者将取消比赛资格和录取资格。
(c).Number bibs are used to identify participants. Number bibs are required to be worn during the whole race period, like check-in, finishing, etc. Any Loss is prohibitive.
4.号码布不得转借，否则发生的一切事故，由原号码布持有者负全部责任。
(d).Number bibs are not transferable. All responsibilities will be borne by the original owner.
五、计时芯片
V. Timing chip
&&&&1.马拉松、半程马拉松参赛者必须使用组委会发放的芯片，不携带本次发放的芯片参加比赛则无芯片计时成绩，并取消录取资格。
&&&& (a).Half-Marathon and Marathon participants must employ the timing chip distributed by the organizing committee, without which there will be no results and thus qualification for enrollment will be deprived .
&&& 2.如果未按正确方法用鞋带将计时芯片佩带在鞋面上或者采用金属制品固定芯片，会导致没有芯片计时成绩。
&&&& (b).Incorrect way to fasten the timing chip to the vamp with shoe ties or metals will cause a failure to record the result by the chip.
&&& 3.同时携带2枚或2枚以上芯片参赛，将取消参赛资格，并报中国田径协会处理。
&&&& (c).Participants taking part in the race with two or more chips will be deprived of qualification and will be reported to Chinese Athletics Association for punishment.
& & 4.比赛过程中参赛人员必须踏上线路上的计时地毯，避免跳跃，否则将无法记录下参赛人员的比赛成绩。
&&&& (d).During the race, participants must set feet on timing mats and must not jump across it, or results will be unable to be recorded.
&&& 5.赛前请将计时芯片用鞋带穿过计时芯片两侧的孔并收紧固定在鞋面上，正确的佩带方法见图示。
&&&& (e).Before the race, please thread shoe ties through the hole of the timing chip and fasten it on the vamp, according to the method of wearing illustrated in the diagram.（see graph）
六、衣物存取
VI. Cloak Room for Clothes and Articles
（一）特邀及注册运动员在&特邀，注册运动员检录区&寄存衣物。其他马拉松、半程马拉松运动员衣物寄存处设在起、终点附近的区域。凭衣物寄存包和号码布到衣物寄存处寄存衣物，赛后凭号码布到终点衣物存取处领取存衣包。衣物寄存处开放时间：07：00-15：30（赛前15分钟停止衣物寄存），迷你马拉松不设存衣处。
i. Cloakrooms for Elite and registered athletes are set at the special check-in spots. Cloakrooms for Marathon and Half Marathon are set near starting and finishing areas. Please put clothes and articles in a cloak room by presenting your storage package and number bibs, and claim storage package by you number bib in the cloakroom near the finishing area. Opening time of cloakroom: 07:00-15:30 (cloakrooms will be closed 15 minutes before race).Cloakroom is not set for 5km race.
（二）如有特殊情况没能按时领取衣物的，赛后请凭号码布到凉山民族体育馆网球中心二楼报名处领取。如3天之内不领取，组委会将按无人领取处理。
ii. If failing to claim clothes and articles in time, please claim after race by your number at the registration site on the second floor of Liangshan National Stadium Tennis Center. Clothes and articles that are not claimed within 3 days will be disposed as unclaimed things.
（三）衣物寄存，禁止存放易燃、易爆及贵重物品。
&&& iii. Combustible, explicable and valuable items must not be checked in with only clothes and articles allowed.&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&& &&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
七、检录时间、地点及要求
VII . Roll-call
（一）检录时间：11月9日上午6：40-7：40。
i. Time: 6:40a.m.-7:40a.m., November 9.
（二）检录地点：
ii. Venue:
1.马拉松：在起点门后，第1方阵为特邀、注册选手，第2方阵为团队选手，第3方阵为个人业余选手。
(a). Marathon: Behind the Starting Gate. Square1 for elite athletes, registered athletes. Square 2 for team participants, and Square3 for individuals.
2.半程马拉松：在&半程马拉松&指示牌后，第1方阵为团队选手，第2方阵为个人业余选手。
(b).Half Marathon: Behind the sign that reads &Half Marathon.&, Square 1 for team participants, Square 2 for individuals.
3.迷你马拉松:在&迷你马拉松&标志指示牌后，第1方阵为团队选手，第2方阵为个人业余选手。
(c).5KM: Behind the sign that reads &5KM&, Square 1 for team participants, Square 2 for individuals
（三）检录要求：
iii. Roll-call requirements:
1.参赛者必须准时到各项目检录地点进行检录。
(a).Check in on time at each call room and starting area..
2.各项目参赛者应穿着大会统一发放的服装参加比赛。
(b).Wear the unified T-shirts distributed by our Race Organizing Committee.
3.中国田径协会注册运动员必须凭注册证在特邀，注册运动员检录区进行检录。
(c) Participants of those athletes to apply for the National Class of Marathon shall go to &Call Room& with registration certificates.
八、物品发放
VIII. Articles Distribution
（一）计时芯片和物品的发放
马拉松、半程马拉松采用一次性电子芯片计时，请参赛者或单位于赛前3天（11月6日至11月8日）到凉山民族体育场网球中心领取计时芯片和参赛物品，无计时芯片者参赛成绩无效。
领取时间：9：00&17：00。
联系人：高虹&&&&&&&& 联系电话：
i. The distribution of competition articles
One-off electronic timing chips are employed to record in Marathon and Half Marathon. Participants or groups should come to receive competition articles, timing chips, number bibs 3 days before the race (November 6 to November 8) at Liangshan National Stadium Tennis Center. Participation without the timing chip is invalid.
Time to receive timing chips: 9:00-17:00.
Contact person: G&& Phone number: &
（二）成绩证书发放。在大会规定时间内完成比赛的马拉松、半程马拉松选手凭号码布号码登陆西昌邛海湿地国际马拉松赛官网下载打印证书；迷你马拉松参赛选手在赛前领取物品时同时领取成绩证书。
ii. Issuing result certificate. Any participant finishing Marathon and Half Marathon within the time required should receive the certificate by logging in the number bibs at official website of Xichang Qionghai Lake Wetland International M Participants of Mini Marathon receive the result certificate with competition articles before the race.
（三）迷你马拉松终点处安装有计时器，在关门时间内完成比赛的选手，请根据自己到达终点的时间，自行填写成绩证书。
iii. A timer is set up at the finishing area of 5KM.Participants finishing the race by the closure time fill the result in the certificate according to the time read by the timer.
九、饮料站和饮水/用水站
&IX. Refreshment station and drinking water/water supply station
（一）分类和放置顺序
1.红色桌布为自备饮料，2.蓝色桌布为大会饮料，3.白色桌布为大会饮用水，之间相距为30米。红色桌布的自备饮料属于个人专用饮料，其他人不得取用。
I. Classification and order
(a).The red table cloth indicates beverage provided by oneself. (b)The blue cloth indicates beverage provided by the organizing committee. (c)The white cloth indicates drinking water provided by the organizing committee. The distance between two colors is 30m. The beverage on the table of red cloth is private that others should not use. Anyone violates this rule will be punished according to relevant clauses of regulations.
（二）饮料站
起、终点和5、10、15、20、25、30、35、40公里处设有饮料站。
ii. Beverage station
Beverage stations are set up at starting point, finishing point, 5 KM, 10 KM, 15 KM, 20 KM, 25 KM, 30 KM, 35 KM, and 40 KM.
&（三）饮水/用水站
位于两个饮料站之间7.5、12.5、17.5、22.5、27.5、32.5、37.5公里处，均设有饮水/用水站。
iii Drinking water/water supply station
Drinking water/water supply stations are set up between two beverage stations at 7.5 KM, 12.5 KM, 17.5 KM, 22.5 KM, 27.5 KM, 32.5 KM, and 37.5 KM.
（四）自备饮料：马拉松专业选手可使用自备饮料，如需使用，请于11月8日20：00-20：30，将自备饮料及《专业选手自备饮料登记表》送交大会组委会竞赛部。自备饮料必须贴上醒目标志的瓶签并注明比赛号码、注明放置公里点。
iv. Beverage provided by oneself: professional athletes can use their own beverage. If one is going to use his/her own beverage, please submit beverage and Registration Form of Professional Athletes& Own Beverage to beverage reception office of the organizing committee at 20:00-20:30 on November 8. Conspicuous labels must be stuck to athlete&s own beverage, and competition numbers and placing spots (km) must be indicated on the labels.
十、医疗救护
X. Medical Aid
在起终点和赛道沿途每5公里设有医疗救护站，每2.5公里设有医疗救护点，赛道上还有救护车为参赛者提供服务。在比赛过程中，每个参赛者应根据当时自己的身体状况，量力而行，如出现心力不支等状况，应及时退出比赛，以防发生意外。
Medical aid stations are set up at starting and finishing points, one medical station is set up every 5KM，and one medical point is set up every 2.5KM.There are ambulances along the track. During the race, every participant should compete to according one&s own health condition and ability. Once situations such as a lack of strength happen, please quit the race immediately for fear of accidents.
十一、援助车
XI. Medical Aid
马拉松、半程马拉松比赛有援助车跟随，参赛者如因体力不佳、身体不适或在关门时间内跑不到终点等情况，为保证安全，应及时退出比赛或在赛道边等候援助车。
Aid cars are arranged by the organizing committee for Full Marathon and Half Marathon. For the purpose of safety, any participant who fails to reach the finishing line because of being in bad physical condition or out of condition or is unable to finish the race before the closure time should quit the race on time and wait along the track for the aid car
十二、厕所
XII. Toilet
主会场有固定和移动厕所，分别在起终点，功能区和赛道沿途。
Fixed and mobile toilets are set up at the starting and finishing points, function areas, along the course.
十三、关于颁奖事项
XIII. Award Presentation
（一）颁奖地点均设在起点主席台处。
i. All sites of award presentation are set up at the starting point, Rostrum.
（二）获得马拉松、半程马拉松相应录取名次的参赛者，赛后由终点裁判带领到赛后控制中心等候。
ii. Participants who win mentioned ranks in Full Marathon and Half Marathon will be ushered by referees at finishing point to the after-race control center and wait for award presentation there.
十四、每位参赛者须自行购买保险，组委会另为每位参赛者提供1份人身意外和医疗保险（见保险说明书）。
XIV. Every participant must purchase insurance by oneself. Organizing committee provides life insurance and medical insurance (see introduction of insurance).
十五、注意事项
（一）参赛者应身体健康，经常性参加跑步锻炼或训练。参赛者可根据自己的身体状况和锻炼能力，选择参赛项目。以下疾病患者不宜参加比赛：
i. Participants should be healthy and have had regular running exercises or trainings. Participant should choose events according to health condition and abilities. Persons suffering from following diseases are not advised to participate in the race:
1.先天性心脏病和风湿性心脏病患者；
(a) Congenital heart disease and rhe
2.高血压和脑血管疾病患者；
(b) Hypertension and cer
3.心肌炎和其它心脏病患者；
(c) Myocarditis and ot
4.冠状动脉病患者和严重心律不齐者；
(d) Coronary artery disease an
5.血糖过高或过少的糖尿病患者；
(e)Diabetes Mellitus
6.其他不适合运动的疾病患者。
(f) Other diseases unsuitable for sports.
（二）赛前提示
&ii. Pre-match hints
1.基本物品
(a) Basic articles
(1)准备一双很适合自己跑步的鞋；
(1)A pair of running shoes s
(2)准备一双运动型略厚的棉质袜子；
(2) A pair of slightly thick cotton
(3)准备一条薄型运动短裤；
(4)准备一件一次性雨衣、一是防雨、二是防风、三是保温；
(4) A one-off raincoat of rain-proof, wind-proof a
(5)准备一小盒油膏（医用凡士林油膏）。
(5) A small box of ointment (medical vaseline ointment)
2.赛前心理准备
(b) Pre-match mental preparation
(1)建议首次参加马拉松项目比赛的人最好做一定的体检：包括心脏、血压、血生化（如有先天性心脏病及心脏病史、血脂、血糖、肝肾指标异常者不要参加比赛）；
(1) Physical examination is advised for participants taking part in marathon for the first time, including heart, blood pressure, and blood biochemistry (persons with congenital heart disease and heart disease history, and abnormal indexes of blood fat, blood sugar liver and kidney should not participate).
(2)对脚部维护：修剪脚部指甲及脚茧，伤口破溃需到医院处置；
(2) Preservation of feet: ails and feet cocoon should be trimmed. Ulceration of wound should be treated in hospital.
(3)跑马拉松是心理、体能的挑战，但是我们是要以安全为第一目标，所以我们要学会&放弃&。当身体出现不适应时，应主动放弃比赛或求助他人帮助。
(3) Marathon is a mental and physical challenge. But safety is the foremost .We&d better understand how to &give up&. When physical condition gets bad, we should give up the race or ask for aids from others.
3.西昌属亚高原地带，平均海拔1500米，请参赛运动员赛前做好适应性准备。&&&&&&&&&&&&&&&&&&&& &&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
(c)Xichang&is&sub-plateau,&the&average&altitude&is&1500meters,&adaptability&to&prepare&is&necessary.&
4.临赛准备
(d)Preparation before the race
(1)早餐最好不吃油炸、过甜食品和肉食品；
(1) Fried food, sweet food and meat are not recommended for breakfast.
(2)不要过早脱衣服：一是保持体温，二是防止受伤；
(2) For preserving heat and for preventing injury, don&t put off clothes too early
(3)临赛前30分钟进行适应活动：一是提高自己的体温，二是提高心脏的运动；
(3) For raising body heat and improving the heart movement, warning-up exercises are recommended 30
(4)肥胖及腱部较粗的人最好在裆部涂抹凡士林膏，防止皮肤磨伤。
(4) It is advised for persons of obesity and persons who have thick sinews to paint Vaseline cream at crotch to prevent rubbing.
（三）比赛提示
iii. Competition hints
1.赛中注意事项
(a) Notes during the race
(1)当我们大约跑到10&20分钟时都会遇见第一次&难受&阶段；叫做&第一极限状态&，这是人体中的正常现象。处置方法非常简单，放慢跑速调节呼吸或行走2、3分钟即可，当&难受&劲过去再跑就会感到舒服了。
(1) The first &discomfort& may happen between the 10th and 20th minutes of the race, called &The First Extreme State& which is a normal physical phenomenon. The way to overcome that is slowing down and adjusting breath or walking for 2 or 3 minutes. You will feel comfortable to continue running after this &discomfort&.
(2)通常没有马拉松训练的人跑到30-35分钟左右会遇到人体中的&运动性生理极限&状态，包括肌肉痛、关节痛，极强的疲劳感，包括有放弃的心理产生等。如果有这种现象和状态最好是放弃比赛，&咬牙&可能会导致生命危险；
(2) Persons lacking regular marathon training usually meet &Motility Physiological Limit& state during the 30th to 35th minutes. The symptoms include muscle pain, joint pain, a tremendous feeling of fatigue, and the psychological tendency to give up. You&d better quit the race when this phenomenon and situation occurs. Insistence may leads to life danger.
(3)每一个跑马拉松的人最好自己跑自己的，不要与他人攀比，否则会破坏你跑步和呼吸的原有节奏；
(3) It is recommended for every marathon racer to run at one&s own tempo and not to compete blindly with others, or former rhythm of running and breath may be broken.
(4)通常在跑马拉松的人在20公里后要适量补充含糖饮料或能量的饮品。
(4) It is usual for marathon runners to drink a moderate volume of sugared beverage or energy beverage.
(5)西昌马拉松赛道21公里处，有约400米上坡道，最高海拔为1522米，请运动员赛中调整好体力分配，量力而行，安全第一。&&&&&&&&&&&&&&&&&&&&&&& &&&
(5)At&the&21KM&of&Xichang&Marathon&courseyou&will&meet&400m-long&ramp&and&the&highest&altitude--1552m! Please&assign&your&strength&rationally，because&your&safety&is&always&our&priority.
&2.赛后注意事项
(b) Notes after the race
(1)迅速保温、补水、补充食品（只能是碳水化合物）；
(1) Preserve heat, drink water and eat food (carbohydrates only)
(2)切记当天不能蒸桑拿，泡热水澡等；
(2) Must not have a
and bath, etc.;
(3)可接受按摩；
(4)赛后24小时可进行10、20分钟慢跑，会有效帮助你恢复疲劳；
(4) A jogging of 10-20 minutes 24 hours after race is helpful for recovery.
(5)如在赛中赛后出现身心问题最好咨询专家及心理医生。
(5) Consult experts and psychologists when mental probl
&十六、马拉松运动的基本常识
XVI. Common sense about marathon
1.为什么参加马拉松赛前要进行体检？
(a) Why physical examination is necessary before marathon race?
马拉松赛必须在医务监督的基础上进行，才能使这项运动健康地发展，确保参赛者的身体健康，同时提高健康水平，也能有效地防止意外事故的发生。参赛者必须首先进行严格的身体全面检查，身体合格后才能报名。专家忠告马拉松赛的爱好者，凡患有肝炎、心脏病、高血压，糖尿病及其它不适宜参加马拉松赛病 症的人，应该坚决不参加比赛。凡暂时患病者，例如感冒、发烧、心动过速、过度疲劳、心脏有病理性杂音、心电图有异常或外伤未愈等情况的人，也不能参加比赛。
Marathon should be conducted under the supervision of medical staff, only based on which marathon can develop healthily and improves people&s health while ensuring the safety of participants and preventing accidents. Participants must firstly have a strict and comprehensive physical examination and then register after making sure health condition is suitable for marathon. Experts strongly advice that persons suffering from hepatitis, heart disease, hypertension, diabetes mellitus and other diseases improper for marathon must not participate marathon race. Others suffering from temporal diseases such as cold, fever, tachycardia, over fatigue, pathological murmurs of heart, abnormal electrocardiogram, unhealed trauma, etc. must not participate in the race.
2.为什么赛前要排空大小便？
(b) Why a thorough defecation before race is necessary.
食物通过胃肠的消化，营养成分被身体吸收了，剩下的残渣就结成了粪便。身体内多余的水分，加上肌肉和血液中代谢的废物，通过肾脏的过滤，形成了尿液。由于这些代谢废物在直肠和膀胱内积存，增加了身体的重量和负担，使人运动时不轻松。此外，膀胱壁很薄，被尿液充满后，容易受到运动中意外的碰撞而发生破裂，造成严重的后果。因此，在比赛前排空大小便是很有必要的。
After being digested by the stomach and intestine, nutrition has been absorbed while the residues become excrement. Redundant water in the body mingled with wastes from muscles and blood is filtered by kidney and then becomes urine. Those wastes accumulated in rectum and bladder add weight and burden to body, which makes movement uneasy. Besides, the bladder wall is so thin that it may be broken up when collision occurs during the movement if it is full of urine. Accordingly, it is necessary to have a thorough defecation before the race.
3.为什么赛前要做好充分的准备活动？
(c) Why is sufficient warming-up exercise necessary before the race?
马拉松运动是一项长距离有氧运动，比赛前必须刺激运动中枢神经的兴奋灶，使身体各系统、器官（肌肉、血液系统、呼吸系统、运动系统）之间建立一定的协调性，而这一切必须通过循序渐进的准备活动才能达到。通过准备活动，使人体体温升高，肌肉的协调性、伸展性和弹性会得到提高，而肌肉的粘滞性则会降低。因此，只有做好充分的准备活动，才能适应比赛的需要，更好地进入运动状态，避免运动损伤和意外的发生。
Marathon is a long-distance aerobic movement. Before the race, motor nervous centralis must be excited in order to establish a coherence among all physical systems and organs (muscle, blood system, respiratory system, motor system), which can only be achieved by a gradual warning-up exercise. Warning-up exercise helps to raise the body temperature, coordination, extensibility and elasticity of muscles, and to reduce the viscosity of muscles. So a sufficient warming-up exercise helps the body adjust to the race and get into a better state of motion, and prevents injury and accidents.
4.如何消除比赛前的紧张情绪？
(d) How to remove nervous emotion before the race?
有些人参加马拉松比赛难免会产生一些不必要的紧张，主要表现为临近比赛情绪紧张、提早兴奋、坐立不安、睡眠不好、多汗、尿频等。由于过度兴奋、情绪紧张加上休息不好等原因，造成神经能量和体力消耗过大，到比赛时就容易疲劳，从而影响比赛的发挥和成绩。消除赛前的紧张情绪一般可采用转移兴奋点的方法，可以在赛前进行一些其他有益身心健康的比较平静、舒缓的活动，如看书、下棋、垂钓和散步等，也可采用按摩等方法，消除赛前紧张状态。
Some participants feel inevitably an unnecessary nervous emotion before the race. The main symptoms include emotional stress, premature excitement, fidgeting, insomnia, hyperhidrosis, frequent urination, etc.. Over excitement, emotional stress and a bad rest combined cause an over consumption of nerve energy and stamina, and a tendency to fatigue before the race, thus performance and result will be influence. Generally, methods to transfer the excitement can be employed to remove the pre-match emotional stress. For example, some quiet and slow activities such as reading, playing chess, fishing and walking can helpful. Massage is also helpful for eliminating the emotional stress.
5.选择什么样的鞋子好呢？
(e) What kind of shoes is proper?
应当选用胶鞋或越野跑鞋为好，鞋内的海绵最好是泡沫橡胶的，这种鞋具有较好的缓冲性和保护作用，使脚掌不易疲劳，可以大大减小受伤的可能性。其次，要选择适宜的鞋号，过大过小都不好。如穿上不跟脚且脚在鞋内晃动的，容易损伤脚。比赛时最好穿八成新的跑鞋，脚对这样的鞋已经适应，不易打血泡，同时鞋的弹性也比较好，比较柔软，鞋底的纹路还没有磨掉，跑起来能用上劲。比赛出发时，如果跑鞋意外脱落，不要慌张，更不能弯腰处理，避免发生拥挤和摔倒。
Rubber shoes and cross-country running shoes with air-foam rubber sponges inside are better. This kind of shoes have a better cushioning and protecting function that reduces fatigue of feet and the possibility of injury. Secondly, proper size is also important. Too big or too small will bring about foot injury. Shoes of 80 percent new that foot have adjusted to be the best because this kind of shoes is more elastic, soft and don&t cause blister. Because the grain of bottom has not been rubbed out, it is easier to exert strength with this kind of shoes. If shoes come off accidentally when th racing is starting, don&t haste, and specially don&t bend down to handle, or it may cause collision and tumbling.
6.马拉松运动员喝怎样的&水&(f) What kind of beverage does a marathon athlete need?
在马拉松运动中，身体大量出汗，而汗液的主要成分是水，还有钠、钾、氯、镁、钙、磷等矿物质。大量出汗后，随着水分的丧失，也失去很多盐分，体内的调节能力也随之降低，此时如果单纯补充水分，会事与愿违越喝越渴，既达不到补水的目的，反而会导致体温升高，小腿肌肉痉挛，昏迷等&水中毒&症状的发生。因此补充水分要喝电解质饮料，又称矿物质饮料，饮料中除了水外还包括钠、钾、氯、镁、钙、磷等矿物质及适量含糖物质，以矫正口味，补充机体的能量消耗。业余马拉松运动员可在比赛前2小时适当吃一些糖，补充比赛能量消耗，一般按每千克体重1克左右为宜。比赛中及比赛后可以饮用盐开水，按1﹕15的比例添加盐和一些糖。
During marathon running, athletes perspire a great amount. The sweat mainly consists of water and mineral substances such as sodium, potassium, chlorine, magnesium, calcium, and phosphorus. A lot of salt also run off along with water, and the adjustment ability of body declines. Supplementing only water will make you thirstier which will cause symptoms such as a higher body temperature, calf muscle spasm, and coma. So it is correct to drink electrolyte beverage, also called minerals beverage which contains minerals such as sodium, potassium, chlorine, magnesium, calcium, and phosphorus, and also contains proper amount of sugar to adjust taste and supplement the consumed energy. Amateur athletes can eat some sugar 2 hours before the race to supplement the lost energy, with an amount of 1 gram for per kilogram of body weight. During the race and after the race, athletes should drink salty hot water, with a 1:15 proportion of salt and sugar
&7.如何预防和处理比赛中所出现的腹痛？
(g) How to guard against and ease abdominal pain during the race?
比赛中有的运动员会突然出现腹痛，其原因一般来说是准备活动做得不充分，加上天气比较冷，开始跑时吸入了大量的冷空气或起跑速度过快等，出现&岔气&现 象。出现腹痛时，应减慢速度，用手使劲压住疼痛部位，经过短时间的调整处理后，疼痛感会减轻。如果经上述处理仍然无法缓解，应退出比赛到救护站处理。为了预防比赛中出现腹痛，运动员在赛前做好充分的准备活动是非常重要的。
Some athletes may suffer a sudden abdominal pain during the race, which is often caused by insufficient warming-up exercise, a cold weather so that a lot of cold air is inhaled, or running too fast. When feeling an abdominal pain, you&d better slow down with hands pushing powerfully on the painful place. The pain will reduce after a brief adjustment. If method mentioned above is not sufficient, please quit the race and go to the medical station for treatment. In order to prevent abdominal pain, sufficient preparation is important for athletes.
8.如何预防和处理小腿抽筋？
(h) How to prevent and ease calf spasm?
比赛中有时会出现小腿肚抽筋或小腿肌肉长时间不由自主的收缩现象。原因是准备活动做得不充分，比赛时肌肉从静止状态突然进入比较剧烈的运动状态，小腿肌肉不能马上适应，尤其在气温比较低的情况下，穿短裤比赛腿部肌肉突然受到寒冷刺激或由于身体大量出汗带走许多盐份而引起小腿抽筋。因此，赛前准备活动一定要 做得充分，要达到身体发热的效果，天气冷时要适当延长准备时间，还要注意小腿保暖。比赛中若出现小腿抽筋应该马上减慢速度逐渐停下来，然后进行小腿处理如按摩和揉搓抽筋部位，如不能缓解应到救护站处理。
During the race, calf spasm or automatic contraction of calf muscle happens sometimes. The reason behind this is insufficient preparation so that the calf muscle is unable to adjust when entering into an intense movement from a static situation. It happens more often under a cold condition when muscle is stimulated suddenly by the cold air because you wear a short. A lot of salt lost along with perspiration also causes calf spasm. Therefore pre-match preparation must be sufficient so that the body begins to generate heat. A longer time of preparation is needed under cold weather, and measures to keep calves warm are necessary. When calf spasm happens during the race, athletes should slow down gradually and stop, and then rub the spasm place. If it is not effective, please go to the medical station for treatment.
9.如何预防和处理踝关节扭伤？
(i) How to prevent and treat ankle joint sprain.
踝关节扭伤俗称&崴脚&，是比赛中经常遇到的一种意外情况。&崴脚&会造成踝关节周围的肌肉、韧带等软组织撕裂，踝关节出现淤血、肿胀、疼痛。原因是准备 活动不充分，跑步技术不正确，注意力不集中，路面不平及其他的影响等。预防踝关节扭伤的关键是做好充分的准备活动，完善技术，在比赛中提高安全意识，集中 注意力以及平时加强对踝关节的锻炼。比赛中一旦出现踝关节扭伤，一般应退出比赛，到救护站进行治疗。
Ankle joint sprain is a common injury in race. It may cause muscle and ligament tears around the ankle joint, extravagated blood, swell and pain in ankle. It may cause by insufficient preparation, wrong technique of running, inattention, irregular pavement, etc. The key point to avoid ankle joint sprain is to have sufficient preparation, to improve the running technique, to focus attention during the race and to strengthen ankle in regular exercises. If ankle joint is sprained during the race, one should quit the race and go to medical staff for treatment.
10.如何预防和处理肌肉拉伤？
(j) How to prevent and treat muscle strain?
比赛中出现肌肉拉伤，一般要退出比赛，进入救护站进行治疗。为了防止比赛中出现肌肉拉伤，在赛前要做好充分的准备活动，尤其要活动开下肢。体质较弱、训练 水平不高的在比赛中要量力而行，不要速度过快，要注意正确的技术动作，不要在后蹬和向前摆腿时用力过猛。同时在身体疲劳或肌肉酸痛的状态下应放弃参赛。
If muscle strains during the race, one usually quit the race and goes to medical staff for treatment. To avoid muscle strain, sufficient preparation is necessary, especially sufficient movement of lower limbs. Participants with a weak physical condition or without high-level training should run according to abilities, not too fast, and should make sure a right technique, not exert too much power on rear leg and to swing forward. One should quit the race when body is fatigue-stricken or muscle feels an ache.&
11.运动过后出现昏厥怎么办？
(k) How to handle with coma after the race?
昏厥是由于脑中血液补充量减少所造成的短暂没有知觉，通常几分钟后就会恢复。常见面色苍白、四肢湿冷、出冷汗、头晕、恶心、心跳急速、脉搏细弱、呼吸表浅 甚至昏迷不醒等症状，这些症状可能发生在昏厥之前或当中。处理方法是让患者脸朝上平躺，抬高脚部20&30公分，头部稍低于下肢，维持畅通的气道和放松衣服，尤其是颈部衣领。如果患者呕吐，应让他侧卧防止堵塞呼吸道。经过上述处理病人清醒后应送救护站治疗。
Coma is a temporal unconsciousness caused by a declining blood volume in brain, and will recover minutes later. The symptom includes pale face, cold moist limbs, cold sweat, dizziness, nausea, rapid heartbeat, weak pulse, shallow breath, unconscious, etc. These symptoms may appear before or during the coma. The method to handle with it is to let the patient lie with face upwards, lift feet up 20-30 cm, make head slightly lower than low limbs, keep a clear air flow, and loosen the coat especially the collar. If the patient vomits, let him or her lie on the side to prevent the respiratory tracks from being blocked. After above procedure of treatment, the patient should be sent to medical station for treatment after he or she regains conscious.
12.赛后如何进行放松？
(l) How to relax after the race?
马拉松运动后认真放松，能使人从运动到停止运动之间有一个缓冲和整调的过程。比赛结束后应小步慢跑逐步停止，不要突然停止，然后进行全身放松活动。上肢放 松活动：站立，上肢前倾，双肩双臂反复抖动至发热止。下肢放松运动：仰卧、举腿、拍打、按摩，颤抖大腿内、前、后侧和小腿后侧，以及臀、腹、侧腰部。团身抱膝放松运动：双手抱膝，下蹲，低头，反复上下颤动至腰椎发热止。全身休整运动：站立，双膝屈，双手体前扶地，充分运用气息，深吸气于胸，&屏吸&（即不 呼也不吸，不使憋气）慢吐气于腹（即丹田）。如此反复几次，同时上肢慢慢抬起、直立，直至脉搏恢复至运动前正常脉搏。
Relaxation after marathon helps to make a buffering and adjustment from movement to static situation. One should jog with small steps and stop gradually, not stop suddenly, and then have a relaxation exercise from head to foot. Upper limbs relaxation: stand up with upper limbs leaning forward, repeatedly shrug one&s shoulder and shake arms until participan lower limbs relaxation: lie on one's back, lift legs, slap, massage, shake the inner, front side and rear side of thighs and rear side of calves as well as bullocks, abdomen and side waist. Tuck relaxation: hands grasp knees, crouch, lower the head, and quiver up and down repeatedly until the lumbar vertebra feels a heat. Body relaxation movement: stand, bend the knees, hands touch the earth in from of body, breathe deeply, and hold the breath (neither inhale nor exhale), and then exhale gradually the air from abdomen. Do the movement several times, and at the same time, lift lower limbs gradually to straight position until pulse regains the normal condition before the race.
十七、运动员赛后流程
XVII. Procedure after the race
（一）领取参赛物资：在规定时间内完成比赛的运动员凭2块大号码布领取纪念品，食品。获奖运动员凭个人成绩证书按中国田协相关规定领取奖金。
i. Receive articles: receive a souvenir and food within the allotted time by presenting two big number bibs. Athletes receive money award according to the rules of Chinese Athletic Association by the result certificate.
（二）领取存衣袋：运动员上交两张完整大号码布到存衣处领取本人存衣袋。
ii. Get a storage bag: return two big number bib to get one&s own bag.
十八、如何到达主会场
XVIII. How to get to Conference and Exhibition Center
（一）乘坐公交车：经过火把广场的公交路线在火把广场下车，步行3分钟可到达主会场。
Bus: take off at Xichang Torch Square, then 3 mins& walk.
（二）乘坐的士：参加马拉松、半程马拉松和迷你马拉松的运动员在火把广场下车到达主会场检录区（见图）。&&&&&&
&& &Taxi: Participants for Marathon, Half Marathon and Mini Marathon take off at Xichang Torch Square (see traffic figure)
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