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To have the highest efficiency running, we must have a scientifically right approach, regular, not outrageous to ensure both avoid injury and keep our passion for running. HERE ARE 5 TIPS TO BE AN INJURY-FREE RUNNER:   Get strong Do 2-3 days/ week of strength trainingIt’s proven to improve running performance and can reduce injuries. Focus on glutes and hamstrings  Get long Pre- and post-run stretching is very important in helping prevent injury, also improve your performance  Get gear Make sure that your trainers are not worn out and

Để có thể chạy bộ một cách hiệu quả nhất, bạn cần lưu ý những điều sau cũng như có cách luyện tập tối ưu nhất để vừa đảm bảo tránh khỏi bị chấn thương khi chạy và vừa giữ được niềm đam mê của mình. Dưới đây là 5 cách ngăn ngừa chấn thương thông thường dành cho các runners:  Luyện tập thể lực Dành ra 2-3 ngày tập luyện các bài tập thể lực.Điều này không những cải thiện khả năng chạy

Bạn đã bao giờ cảm thấy bản thân nhanh chóng mệt mỏi và hết hơi khi chạy bộ chưa? Điều này thường là do tốc độ của bạn đang quá nhanh. Nhưng đôi khi cũng có thể là do bạn thở sai cách. Áp dụng các cách thở sau đây để giúp cho việc chạy bộ của bạn được nâng lên một tầm cao mới. 1️⃣ Thở bằng miệng hoặc cả miệng và mũi Đừng chỉ thở bằng mũi không, cách thở này khiến

Have you ever found yourselves out of breath quickly while jogging? This usually means that your pace is too fast. But it can also be due to inefficient breathing. Follow these breathing tips to take your running to the next level. 1️⃣ Breath through your mouth or both your mouth and nose Don’t just breath through your nose. Breathing through your nose does not allow you to get enough oxygen. It also makes you tense and your jaw tight. 2️⃣ Develop an alternating

If you need more time to practice and fully prepare for a Full Marathon, use this guide to get yourself in shape for the Salonpas Ho Chi Minh City Marathon. Before embarking on this 17-week training plan, you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. This program is designed to cater for beginners, and it is challenging but not so that you feel out of your depth. Before embarking

Here are some simple tips to keep in mind to get to the starting line properly fueled and confident. 5-day before race day You can begin carb-loading as early as five days prior by adding in more pastas and starches (low glycemic index foods) to your diet throughout the week. These foods are quick to digest and don’t often contain the fiber which has been known to cause GI* distress as the mileage piles up. Remember, eating too much more than you

If you're a regular runner, you must know that fluid consumption is vital during the race. But what is the right way to drink water? Take a look at some useful recommendations from the doctors at Hospital of Special Surgery - Sports Performance & Rehabilitation Department (New York, USA). Training plans Nutrition plans Fluid plan What's left is to register for Salonpas HCMC Marathon 2021 so you can put all you've trained for into an actual race.

For those who play sports, especially running, food consumption is more than just pure nutrients, it’s the energy that keeps your body running for hours and hours. But there’s always some level of uncertainty between runners about what to eat? and when to eat while training. When you’re training for a long-distance race, you should know how to adapt your diet so that your body have enough fuel to run. Below is a recommendation for runner’s nutrition plan suggested by Professional

If you're new to running a Full Marathon, use this guide to get yourself in shape for the Salonpas Ho Chi Minh City Marathon 2021. Before embarking on this 15-week training plan, you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. This program is designed to cater for beginners, and it is challenging but not so that you feel out of your depth. Some of the key terms explained as

Rainy season is coming, It's so inconvenient and quite dangerous for runners to practice under this weather.How about running on treadmill on these days? Another way to train is safe, yet still effective. For full-marathon runners with results of under 5 hours at previous races, if you want to improve and challenge yourself, here's an indoor training plan to enhance your speed and endurance to break a 4:30-hour-marathon. Let's use this plan on rainy days to keep practicing and conquer sub 4:30-hour marathon