Running is a sport that requires high endurance to the lower limbs and core.  The repeated movements for a long period of time can easily cause fatigue in the muscles.    Runners are increasing, and some unscientific running methods are also appearing.   Before and after the marathon, we must scientifically make adjustment to and recovery of our bodies, otherwise, unnecessary injuries will occur.  This can shorten the time for the body to adapt after starting to run, improve athletic performance, and reduce the possibility of injuries.