The Warm Up
No stretching for warm up because of the injury risks.
Instead, walk 3-5 minutes first.
Then gently introduce the body to running motion by running for 15 sec and walking for 15 sec.
After 5 - 10 mins of that gradually move into the running form that you going to use.
Adopt the Run Walk Run method of running which conserve resources and erases fatigue.
The 3 Forms are:
1) Upright Body Posture - a relaxed posture which does not strain your upper body
2) Short and Smooth Stride - reduce wear and tear on the joints, tendons and ligaments. Also help to conserve resources.
3) Feet Low to the Ground - low bounce and just shuffle with feet low to the ground which will reduce pounding on the feet, the legs and muscles. This help to conserve resources too.
Use the Magic Mile running time to help you determine the time duration you are going to take in a marathon of half marathon.
Water : 2 to 4 ozs every 2 miles. Don't over drink.
Sports drink : 16 ozs the day before and the day after 16 ozs. They will help replace the electrolyte levels and fluid.
To boost blood sugar levels before a run, sugar or energy bar 30 minutes before start, during the run boost blood sugar by 30 -40 calories every 2 miles.
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