Running / Nutrion

What Do Newbie Runners Need To Know?

Jogging is an inexpensive, easy-to-practice sport that is loved by many young people as a method of daily exercise. Starting a new jogging routine is not that difficult - all it takes is a pair of comfortable shoes and determination. Are you ready? Let’s learn some simple tips below!

1. CHOOSE PROFESSIONAL PRODUCTS

Choose shoes

Try four or five pairs of running shoes, try running around the store and let your feet make decisions. In a scientific review of running shoes and injuries, the researchers found that the most important feature of running shoes was - comfort. So, choose for yourself a pair of shoes that you are comfortable with, not too tight or too loose while still hugging your heels. Not that every good pair of shoes fits, but one that suits you is definitely a good pair.

Choose socks

While most athletes focus on shoes, not knowing socks is equally important. Blisters from a bandaged sock can be painful for days. Therefore, what you need is to find yourself a comfortable, not as wide and tight socks. The material is breathable and sweat absorbent so it does not cause sweat in the feet.

Select the running tracking device

Each runner should need a timing device to help manage their running activities. There are many options available, such as a standard watch, a high-tech GPS watch, or simply your phone.

2. DETERMINING THE RUNNING ROAD

Each type of track will have its own method and skill requirements. When jogging, you often have to track the number of steps, distance, pace.... When running terrain, the most important thing is safety. It is better to forget the experience you have, slow down and concentrate.

3. DETERMINING THE PRACTICE METHOD

The Running - Walking Method is a great way for beginners and for experienced runners to improve their race time. This method was pioneered by coach - Olympian Jeff Galloway. You can choose any walking and running rate that suits you. Some proposed combinations include:

Level

Running

Walking

Newbie runners

10 – 30 second

1 – 2 minutes

Senior runners

1 – 5 second

1 – 2 minutes

Experienced runners

6 – 8 second

30 g seconds – 1 minute

Taking breaks makes practicing running a marathon or half marathon less stressful and reduces the risk of injury, Mr. Galloway said, because it gives muscles time to recover regularly over a long period of time. However, some athletes do not like this Run - Walk method because they think a race should be run from start to finish, not stopping. If that's your goal, that's okay, Pocari still encourages you to choose the method that suits you the best.

4. DETERMINING THE PRACTICE PLANNING

Here is the basic formula for a simple workout plan

  • Exercise 2 to 3 days / week
  • Run or combine running and walking 20 to 30 minutes, two days a week
  • Go for long distances or combine running and walking (40 minutes to an hour) on weekends
  • Consider walking regularly

For those who are newbie runners, you should register for Pocari Sweat Run 2020 with a distance of 5km as a start and get used to the running. For this plan, you will run for 30 minutes two days a week, and for longer distances on the weekend. Weekend running are listed as spreadsheet below. Remember, you can always use the Run - Walk method instead of the Full Run - as long as you make sure you reach your goal. Thus, the expected training time to make the 5km distance "easy" is about 7 weeks.

Week

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Distance

1,6 km

2,4 km

3,2 km

4 km

4,8 km

5,6 km

5 km

5. WATER TRACKING RIGHT WAY

The best tip to ensure endurance during running is: properly rehydration. You can carry a normal size water bottle neatly in your hand. And it's important to choose the right drink.

When jogging, we lost a large amount of sweat (body fluid) which helps regulate body temperature. When dehydration, the increase in body temperature affects the athlete's endurance, causing fatigue and drowsiness. So how to compensate for this lost water? Is drinking water enough?

Body sweat is lost not only with water but also with the essential ions such as Na +, Ca2 +, K +, Cl-, Mg2 +, etc. ions, with a similar fluid in the body, help the body regain its equilibrium.

POCARI is actually a rehydration companion so familiar to Runners because of its ability to provide the exact amount of water and ions needed by the body in daily activities. Researched and manufactured by Japan's leading pharmaceutical corporation, Otsuka Pharmaceuticals, with the equivalent amount of water and ions consumed per day, absorbed into the body 2.2 times faster than normal water, POCARI helps the body recover. Quickly through the correct and sufficient compensation of water and essential ions: Na +, Cl-, Ca2 +, Mg2 +, K + ...

Chọn đồ nghề

Besides, POCARI is also proud to be an ion-enriched drink for health, no sugar, no gas, no colorings, no caffeine and no preservatives, you can use daily in sessions. Exercise to ensure the best condition.