4 tips for “Rookie Runner”
Rookie Runner, to run the exercise, one that has been very popular nowadays. Especially running trends such as Virtual Run or virtual running that meet many people’s needs very well.
Dr. Korakot Panich, a specialist in orthopedic and sports medicine. And the Nutrition Advisory Board of Herbalife Nutrition recommends that for anyone interest in running Virtual Run or new to running. Should know good tips for novice runners before the actual competition To run fun, healthy and safe.
What do you need to know before starting a run? Rookie Runner
Virtual Run is a race where participants must register online. And go out for a run to reach the specified distance, run anywhere, anytime. Then upload the running data to the organizers. It’s a race with yourself The advantage is that runners can schedule. Able to run on their own Many people expect health benefits such as reduced fat, weight loss, better shape. During the time that I did not go out to meet people during. This period But will the expecte results be satisfactory or not? need time
If you wish to participate in a competition with a short duration of scheduled events and want to see results seems difficult including those who have never exercised before but suddenly joined the competition without preparation vigorous exercise considered harmful to the body Both in the muscles, bones, joints and heart. If you want good health. healthy body You need to exercise regularly, practice, and know how to know techniques to reduce the chance of injury.
Get your body ready before the Virtual Run, Rookie Runner
2-4 weeks before the competition, you need to prepare your body.
For people who have never exercised and want to compete Approximately 2-4 weeks before the competition, you must start exercising to have a level of tiredness. Light to moderate, such as walking continuously for 10-20 minutes, keeping the heart rate around zone 2 (feeling tired, about 6/10), and then observe yourself. If there are no abnormal symptoms, gradually increase your heart rate to zone 3 (feels tired about 7/10) and maintain that level for 10-20 minutes.
Each time you walk, if you can do it, not too tired, no back pain, leg pain, knee pain, maintain this level 3-5 times (days) when your body gets used to this level. Can increase the duration of walking 5-10 minutes at a time, for example from 10 minutes to 15 minutes. Observe the same and maintain the level 3-5 times (days), so gradually increase the distance.
For those who have never exercised Or have congenital disease or knee pain, back pain should not increase the duration more than 50 % from what can be done because it may cause the muscles Joints and heart are overworked. There may be danger or injury.
gradually increase the speed or more tiredness to increase energy metabolism
After 2 weeks, when walking steadily On a 6-8/10 Fatigue Level for at least 30 minutes, we may increase our heart rate to zone 4-5 (9-10 Fatigue) for short periods of time, for example, every five. 30-60 seconds of brisk walking or jogging (9-10 fatigue) alternating walking on a 6-8 level of fatigue for 4 minutes, doing laps.
If too tired, reduce the duration of brisk walking. or trot down To the level of tiredness that we can tolerate, and then gradually increase the alternating walking and running. will cause more energy metabolism stronger muscles
Caution for zone 5 heart rate because the heart will work harder so it can only be done for a short time. If starting to practice There should be other people present to help. If abnormal symptoms occur
Nutrition plan
The benefits of exercise must be coupled with proper nutrition for runners. Before running, should receive nutrients in the carbohydrate group. After running, carbohydrates and proteins should be provided. If you run in zones 2-3, our bodies normally use both fats and carbohydrates for energy. If you exercise less than an hour It is not necessary to eat a lot of carbohydrates before exercise.
