绝美赛道！快来一起探索！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.shanglushan.com/static/publish/css/style.css?v=1605251010499" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010499"><!-- 付费贴--> <div class="preview_article "> <!----> <p class="empty_paragraph"> </p><p> 2023庐山半程马拉松--赛道攻略来啦--2023庐马赛道海拔最高达1100米对于大多数跑者来说是非常具有挑战性的为更好地服务跑者帮助大家科学备战，安全完赛我们特别邀请了运动博主 家晖和薛菲为大家带来最新最详细的庐马赛道攻略一起来看看吧</p><p> </p><p>2023庐山半程马拉松设半程马拉松一个项目。所有选手将从牯岭街心公园出发，半程马拉松项目全长21.0975km。</p><p> </p><p> </p><p>起点</p><p>牯岭街心公园</p><p>从起点出发，第一公里基本为石板路，路面平整，通过繁华的牯岭街，急转后就开始了5公里的持续下坡。奔跑时，重心向前、自然迈步，经如琴湖、花径前往仙人洞......跑过6个大弯，就可以看到大天池~</p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20231022190234front2_0_129290_FsU32R2HCrJMuJiuKJ3PTdhfO28a.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="606" data-qf-origin="forum/20231022190234front2_0_129290_FsU32R2HCrJMuJiuKJ3PTdhfO28a.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p><p>6到10公里</p><p>上坡路段</p><p>经过电站大坝后，迎来赛道最具挑战性的路段之一，这段密林里曲折的上坡路约1.7公里，海拔上升140米左右。沿着环山路一直前行至南山公路，连续上坡路段，需借助身体重力，保持前倾姿势。</p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20231022190229front2_0_129290_FjzQn6FSdny52t_x3ANX7vt8t7tT.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1222" height="650" data-qf-origin="forum/20231022190229front2_0_129290_FjzQn6FSdny52t_x3ANX7vt8t7tT.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p><p>11公里</p><p>折返点</p><p>跑过莲花台水库，11公里折返点就在不远处。行经至折返点，记得提前靠左，以平缓的角度通过，随后原路返回。</p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20231022190223front2_0_129290_FjgEXIruPwqcYRNKHI4WoDopZ9Kt.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1011" height="569" data-qf-origin="forum/20231022190223front2_0_129290_FjgEXIruPwqcYRNKHI4WoDopZ9Kt.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p><p>16公里</p><p>保持体力</p><p>跑至16公里，向右前方出发，保持体力，芦林湖就在眼前。</p><p> </p><p> </p><p>跑过芦林湖、经过芦林大桥，抵达前方庐山博物馆路口，这时你将感觉到步幅明显变小，脚步变得沉重。考验我们意志力的时候到了，坚持住！</p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20231022190214front2_0_129290_FopDMJsjJzxxDKWeBKVOdTtjOnME.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="958" height="464" data-qf-origin="forum/20231022190214front2_0_129290_FopDMJsjJzxxDKWeBKVOdTtjOnME.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p><p>最后3公里</p><p>持续上坡</p><p>最后3公里的持续上坡，记得眼睛看向身前3-5米位置，加快摆臂、稳住配速！庐山恋影院边上约300米坡道，调整呼吸、主动降速。还剩最后约600米，穿过隧道、经过环岛，终点就在眼前。</p><p>稳住！时刻提醒自己保持长且深的呼吸节奏，上坡时主动降速。坚持住，胜利就在前方！</p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20231022190208front2_0_129290_FlYzAy6xif2q0kNJoKfnb4TFAK7j.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1728" height="836" data-qf-origin="forum/20231022190208front2_0_129290_FlYzAy6xif2q0kNJoKfnb4TFAK7j.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p><p>爬坡小TIPS</p><p> </p><p>第一，加快我们摆臂的频率。主动且有意识的提高我们的步频，缩小步幅，让我们的节奏变得轻快。第二，目视眼前3-5米的位置，尽量避免抬头看坡顶，从心理上减少爬坡的压力，很有效哦！第三，下坡时，我们心肺的压力会减少很多，也可以追回配速，但不建议猛冲，因为下坡对于膝盖的压力是很大的。建议我们的身体，保持微微后倾的状态，控制摆臂，步幅不宜太大。</p><p> </p><p> </p><p>2023庐山半程马拉松即将进入备赛倒计时赛前适当做一些坡跑训练掌握上下坡技巧期待在庐马的赛道上大家能开心参赛安全完赛、顺利完赛！</p><p> </p><p> </p><p>来 源：庐山半程马拉松赛</p><p style="font-weight: 400;" data-v-8eb6304f="" data-v-ba8d1fb3=""> </p> <!----></div> 真好好看哦 不错不错不错 挺好有可以锻炼身体 山上山下还是有距离 即锻炼身体，又享受大自然的美景 一起探索绝美赛道 生命在于运动 挺好的 不错呦
页:
[1]
2
