(One) Organize sports

After strenuous exercise, sudden stops, it will affect venous return, lower blood pressure, a lot of blood concentrated in the legs, causing the brain adverse reactions. Therefore, the exercise should be done after finishing exercise, finishing exercise is known to be active rest, including jogging, exercise a variety of joint activities as well as the muscles stretching exercises. Jogging after strenuous exercise,  nike free run mens can make the cardiovascular system, respiratory system remains at a high level, is conducive to muscle metabolites - the exclusion of lactic acid. Running after doing joint exercise and stretching exercises can make tense muscles relax, improve muscle blood circulation, relieve muscle soreness and stiffness levels, eliminating local fatigue in the prevention of sports injuries also have a good effect.

(Two) warm water

Running after a warm bath is a simple and easy way to eliminate fatigue; warm bath can stimulate vasodilatation, promote metabolism and blood circulation, and help the body transport nutrients and metabolites eliminated. Warm bath water temperature to 40 ℃ ± 3 ℃ is appropriate, the temperature is not too high, for 10 to 15 minutes, not more than 20 minutes, so as not to aggravate fatigue. In addition, we should note that immediately after exercise should not be performed on a warm bath, but should rest 40 minutes or more and other body calm down later water bath.

(Three) Massage

Massage is a common means to eliminate fatigue, massage not only can promote cortical excitability and inhibition of the conversion, nike free run women the nerve supply to restore normal regulation, but also back to promote blood circulation, strengthen the local blood supply, reduce fatigue. The usual sense of the massage is manual massage, body massage and manual massage is divided into partial massage, body massage after training should be 2.5 to 3 hours; partial massage in the training process, or after the end of the training, you can peer between carried out, can be regarded as part of the activities finishing time of 10 to 15 minutes, mainly used to eliminate muscle stiffness and local fatigue. In addition to manual massage, there is a special vibration massage, air massage, water massage.

(Four) sleep

Good and adequate sleep is to eliminate fatigue and resume physical strength one of the most direct and most effective and most economical good way. Human sleep, most of the cerebral cortex in the inhibitory state, the excitatory process reduced catabolism is at the lowest level, while anabolic relatively active, which is conducive to the accumulation of energy in the body and each organ system fully restored. In general, adults should ensure that there are eight hours a day of sleep, adolescents should sleep longer, especially in the large amount of exercise treadmill exercise, and sleep time should be extended. Sleep should pay attention to create a quiet, well-ventilated environment;    nike air max 2012 this will help to improve the quality of sleep.

(Five) reasonable diet

Proper nutrition is to eliminate tiredness or fatigue, an important means of prevention. After running, dietary supplement energy aspects should pay special attention and vitamins, especially sugar, vitamin C and B vitamins, you should choose to eat nutritious and easy to digest foods, eat more fresh vegetables, fruits, and eat less fried and processed foods. Summer or sweating for a long time, you should replenish minerals and water. In addition, long-distance running after the event should be appropriate to eat some alkaline foods such as kelp, seaweed, a variety of fresh vegetables, fruits, soy, dairy and rich in fat-soluble vitamins and iron in animal liver, etc. These foods digested and absorbed through the body, you can quickly reduce the acidity of the blood, neutralizing alkaline balance to achieve, help eliminate fatigue.

(Six) mental relaxation

Psychology is also a means of accelerating after running one important way to eliminate fatigue, usually means there is psychological relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, qigong, mainly through induction of language and self-suggestion to relax the muscles, neurological, nike basketball men shoe respiratory and circulatory system function rapid improvement and recovery, so that the body as soon as possible to eliminate fatigue.

Use "reduction weeks" to achieve peak condition.

In the training marathon or other race,  asics women shoes you may be like the famous American distance runner Ryan Hall, like that, to keep training until the maximum number of miles and then every week to keep the mileage, this will maximize the potential use of the body and do the most for racing Good preparation. Is it really? I'm afraid not.

When previously prepared marathon, Ryan Hall often insist uninterrupted training without a break nor reduction. Recently, he began adding low volume low intensity training week, after which he felt physically but greatly restored, and can withstand a few weeks before and after the greater intensity training.

Why Reduction

Fitness center coach Pete Rea believe there are regularly adding "Reduction Week" to make a good athlete can complete a full training period of 4-5 months,  asics gel kinsei 4 to avoid injuries, and ultimately performance leap. He cited several of his guiding runner’s examples. David Jankowski initially "Reduction Week" this view is very inconsistent, but later discovered after the implementation of improved running performance, and rewarding. He had often felt stagnant running performance; it is difficult in the game with her best performance. However, last year, he cut once every three weeks mileage, and finally in his nation's 10,000 m race in fifth place achieved good results, and in the 1500 m, 3000 m and 5000 m in the best individual performance hit a record .

Coach Pete Rea also found that he guided runners in the "Reduction Week" after the performance to a higher level, he believes that there are plans to rest can help avoid injury, fatigue and overtraining: "Training is a gradual process,  asics gel noosa tri 7 is a step to step up the process, each over a period of time, runners will feel healthier, higher level, so "Reduction Week" is the overall training program is a very important part, runners can absorb each made a training and for the next training phase to obtain better performance ready. "

In the end is what the “reduction Week” is

"Reduction Week" is a planned rest week, the highest in the usual mileage based on the reduction to a certain amount. Most runners think under "Reduction Week" the number of intervals, reducing to a maximum mileage of 50% -90% is the most beneficial. Pete Rea coaching runners three weeks a cycle, two weeks before the normal run, the third week reduced by 15% -20%. For example, if they run 160 km per week, in the "Reduction Week" ran 128 kilometers. Ryan Hall reduced even more, usually only run half the usual amount.

"Reduction Week" frequency varies, but most people once every 3-8 weeks. After some time, they are running mileage increases. In this three-week period, asics gel noosa tri 8  the number of miles the second week more than the first week of nearly 10% -20%, while the third week (that is, "Reduction Week") less than the first week of the 15% -20%. The next cycle begins; these runners ran mileage than the first week of the previous cycle increased by 10%.

Ryan Hall "Reduction Week" lowers frequency, long time to reduce the amount of time, but each time was a lot less. He "Bible" inspired once every seven weeks minus the amount. He explains: "In the" Old Testament ", God decided to rest the seventh year for the land was in that year, the fields can not grow crops,   asics gel nimbus 14  which is why the rest of the field after the bear more often Fruit reason I believe for running, the reason is the same. "

A week, a few days less training

Those people were injured three times a week to run the least likely. I believe that, in addition to Olympic athletes and those interested in the impact of World Records people,  asics gel kayano 18  the vast majority of runners can run one day off one day. This can still maintain a healthy body and better running performance.

Running time interval of 48 hours was miraculously able to repair the injury. Some people also add some date in the recovery short distance jogging; do not in fact allow the body to fully recover. Whenever a customer complained to me that the pain is always pestering him tightly, I will let them go back every day to run again. Usually this pain can disappear.

Second, long-distance running is slower

Of course, you can not run long distances too slow, because both run very fast or very slow, and you will reach the limit of endurance. Downhill step down, the legs can recover faster. In general, gel noosa 7 running shoes I asked my guide runners are the fastest goal of the game is slower than 2 minutes / mile. Many of them target tempo of the game slow 3-4 minutes / mile, feel recover quickly. Also, note that as the temperature rises, pace to decline: the temperature above 60 degrees Fahrenheit, the temperature increase of 5 degrees, pace, down 30 seconds per mile. (Annotation: about 15 degrees Celsius or more, increased by 1 degree, pace, down 17.3 seconds per kilometer).

Third, more walking intermittent

Any one muscle in the same way under continuous movement, fatigue more quickly. Muscles have continued to run after fatigue will greatly increase the risk of injury. You can view my site proposed for various walking pace intermittent arrangements. If your body has pain, it is best to run a little less, go some more. For more than 5km running race, walking interruption may also raise competition results. For the marathon, there are a number of strategies to adopt intermittent walking; walking intermittent than the original did not use an average of 13 minutes can improve performance.

Fourth, do not stretch the pain at

Injured tight muscles or tendons are stretched in after dramatically increase the chance of injury. Even if only one will pull off tensile tissue fibers, so that recovery will take longer.  noosa tri 8  A result of running and if subjected to stretch tight muscles, it will not take a minute injuries. This massage is processed by the run caused by muscle tension naturally excellent way. Muscle tension is not a bad thing; it can make you run more efficiently.

Five, speed training to be cautious

Speed ​​training often have a lot of pain. To reduce the risk of injury can be fully prepared before run activities and do some lightweight buildup. Keep all the training phase time evenly. Speed ​​training run at the last time,asics gel nimbus 14  do not force himself to go within a certain time, which is very important.

Sixth, in the pain, inflammation and loss of function do not forcibly

If you had any of the above should immediately stop running. Run more than a block or circle often bring harm exponentially,   noosa tri 7  so that the length of time required recovering for several weeks, rather than just a few days.

1 speed training to lay the foundation before.

If you are a novice or have a very long time did not run, asics shoes  so before you start speed training, jogging at least 3 months (3-4 times per week).

2 Select the appropriate route and venues.

Speed ​​during training, because the intensity of training than the average relaxation running high, so you feel more difficult, and you want to concentrate on training, so you will notice the process of running harder than usual, potentially dangerous. For example, when you run fast, you may not notice the ground obstacles, pedestrians. So, try to select some few people, fewer barriers, ground flat route speed training. In addition, the track and field would be a good choice.

3 to warm up before a run.

Run jogging during practice before the first 5-10 minutes as a warm-up. Warm-up allows you to accelerate the flow of blood, so that your heart rate and body temperature slowly improved, and your muscles ready to cope with the high-intensity training.asics men shoes No warm-up will greatly increase the risk of injury, even if you did not hurt, your training effect will be discounted.

4 Do not run too fast.

Many have just started a new speed training runners will often make a mistake: too fast, too hard. Speed ​​training course can not be too easy, but they can not feed themselves and coming completely out of control breathing and heart rate. For example, in running interval running, try to control the allocation of physical effort each time, so that each group with time are similar. If you feel physically in terms of speed training is completely depleted, the people completely collapse, and then you run too fast.

5 running posture to be correct.

Speed ​​training can help improve your biomechanics and running posture, so do not let your sprint action twist, running posture shape.asics women shoes

6.Speed ​​attention to rest after training.

Do not impulse speed for two consecutive days for high-intensity training, which will greatly increase the risk of injury. Although sometimes you do not feel any different, but in fact, your body is still recovering - Many people will even strength training two days after a severe muscle soreness. To give yourself enough rest, speed training in the day, you can easily run off or do some cross training.

7 speed training once a week.

Do not be too enthusiastic novice outset rather than one week of speed training. When you have enough strength and foundation,asics gel kinsei 4 you can consider increasing the number of weekly speed training (but remember not to be consecutive days).

8 to relax after running.

In speed training after 5-10 minutes of relaxation with running or walking as a warm-up before a run is very important.  asics gel noosa tri 7 This prevents pooling of blood in your legs; help drain away the muscles of lactic acid and other waste.

Sports scientists found that if the hips lack of strength, it could lead to sore knees after running easily, this is known as pain syndrome, affects the front of the knee muscles. Weak hip muscles,nike basketball men shoe but also affect the running effect because they can not control his legs in the running time of the action, which will lead to the knee by unhealthy stress. "Runner's World" magazine has developed a workout that contains four action plans, 3 times a week; you can exercise the hip muscles to prevent knee problems in runners.

1 lunge stretching

Relax your shoulders and back, one step forward foot, heel first, and then the entire foot floor, knees 90 degrees, thighs parallel to the ground, the other legs bent 90 degrees, toes touch the ground, nike free run 2 while keeping the body upright. Resume the starting position, change direction, feet 10 times each.

2 side plates Yoga

Body lying on his side, arm elbow, arm brace, ipsilateral to support the body outside of the foot, slowly raise the buttocks, the body into a straight line. Beginners can bend the legs and reduce the difficulty. To maintain 15-20 seconds, then switch sides and repeat the same action.

3 leg bridge yoga

Back lying on the ground, knees bent. Gluteus muscle force, lift the buttocks, to find a balance; it will raise one leg, ankle,  nike free run 3 running shoes knee into the other leg, hold for 5 seconds or more. Do for feet, feet each doing five times.

4 backwards towards the

Standing in front of the face of an approximately 20 cm from the ground level before the step back, one leg standing on the steps,free run 3.0v4 toes pointing straight ahead, the other foot is always bend the knee. Maintain body balance, and then return to the starting position, the feet 10 times each.

All runners will need some time to rest. No matter how old you are, no matter how many miles you run one week, a reduced amount and intensity of running time will be on your body - and your brain - good. For many runners, kobe VIII shoe there is no better than in the rest of the time during the holidays, because it matches the needs of both domestic duties also have needs.

Jenny Spangler (Chicago "Jenny Spangler Running Team" Coach, 1996 U.S. Women's Olympic Marathon champion tested) said: "By the end of the year, most of the runners ran their best to have the most long-distance running, whether it is run every week 20 miles or 100 miles, their bodies are to an extreme degree. Whether you are how strong a person, the day to day running will eventually make you get up early exhaustion. "

The length of time to rest up to you to decide - a weekly run 15-20 miles a novice at rest two to three weeks will feel vitality restored; however, a strong ability to marathon runners may take two months rest. But do not completely stop practicing, or re-started running will become more difficult. Instead, try these methods to ease his tired body, nike lebron basketball footwear so you get to rest and recover, and to a healthier, more quickly in 2012 to prepare.

High mileage runners

In your first week of rest during the second week, put your running mileage drops to zero, and will only do some light cross-training, such as: cycling, swimming, weight training or yoga. David Levine ("The Complete Guide to Marathon Training fool" a co-author of the book, American marathon training coach) said: "Cross-training allows your body time to repair the tiny muscle tear and re-save the hormone promotes muscle regeneration and enzyme content.”

Speed ​​Training

During the break, you need to practice in order to maintain some speed interspersed leg and lung strength - to do so, will also help you lose eventually return to normal discomfort when running. Spangler said:free run 2 mens "Fatlike training method is a great way and it can not give too much physical or mental stress under the premise of maintaining some of the running speed and this method is not time, distance or speed requirements; it just requires you to keep movement. "once a week or twice in the running halfway done five Fatlike Training buildup, totaling three minutes, each time the speed For you, should the middle speed. As long as you feel physically restored, the gap can be done at each buildup slow run. If you are running with a friend, then turns buildup, and decided to run the distance and speed.

Long-distance running

The marathon aside some time not only give you more time to make your running muscles running from one year to restore sustained, but also let you have more time with his family, has long been ignored or treated, but laborious housework, free run 3 for example: by leaves clogged sink. In practice one or two weeks after the crossing, last no more than two weeks each run 30-40 minutes. In the remaining three to four weeks of rest time, you run the maximum distance before the break should be your long-distance running distance of one-third to half.

Time goals

Levine said: "You should have relaxed face things above timetable looks strange, but to have such an opportunity to run without any pressure is useful and interesting." Reduce stress and lower expectations, you will feel comfortable mood surrounding atmosphere, jogging together with friends or family, faithful cheer for running and immersed in the party after running into. nike basketball men shoe To the local at the "turkey dance" dance or "Christmas bell" racing game instigated a friend to join the ranks of your running, and to watch at home, do not bother about the running time.

Amateur training since the publication of the pole phenomenon has been running the faithful praise and support, to give a high evaluation. I thank the faithful ran many friends hope to run second came out,leborn 10 shoe I shall strive to run more faithful, scientific training methods and means. Together we learn to improve, I propose to run the faithful must use brains running, thinking hard. According to the article to find a suitable training methods and means to improve their athletic performance. Challenge yourself to play to their potential, create higher records.

Learn pole phenomenon, the middle-distance marathon in terms of people, to face up to their ability level, find training methods, and gradually eliminate or reduce extreme phenomena. Scroll through training diary and read sports training, draw amateur training to eliminate or reduce extreme phenomena feasible measures:

First middle-distance marathon amateur training, must adhere to long-term systematic plan of training, have training cycle, training objectives,air max men shoes training objectives around the development of effective training plan that can be adjusted at any time, for their own amateur training. Extreme phenomena such as the level of training to improve and eliminate or reduce.

Second amateur training adheres to aerobic metabolism-based training methods, increasing the proportion of anaerobic metabolism. air max 90 mens shoe Improve the ability to mix oxygen metabolism. Strengthens heart and lung function, increased body muscle strength, pole phenomenon eliminated.

Third amateur training to focus on off-road ramp training methods. Appropriate increase uphill training, ramps ideal distance 1000 m -1200 m, slope 15 degrees or less. Society uphill running techniques, increase strength small muscle groups, adhere to long-term training, the formation of the ability to eliminate extreme phenomena.

Fourth periodic test distance running, half marathon or participate in certain competitions, explore their own poles phenomenon of distance, airmax 95 mens shoe duration, and then take effective training methods to overcome them.

With the improvement of the fifth level of training, strength training load gradually. Play to their potential ability, please note that strength training must be gradual, not blindly, strength training properly, causing damage.

Sixth master the correct breathing method is very important. Such as wind and breathing, poor air quality, fog breathing, etc., have their own set of measures. To prevent the occurrence of respiratory disease.airmax 2012 mens This will increase the maximum oxygen uptake. Eliminate extreme phenomena.

Seventh mysterious human body clock cycle. People's physical cycle to 23 days as a cycle. In each cycle has a positive phase and negative phase, and the critical period between the two. He must know the specific physical cycle time. When participating in a negative phase, pole phenomenon will produce early. air max 2013 mens running shoe We try to take the initiative to adjust the basic and overcome jet lag almost. This will successfully eliminate extreme phenomena.

In short learn to understand the feasibility of eliminating extreme phenomena in our daily life training, to observe changes in their physical condition; please do not participate in marathon. 

Many friends had just run a marathon pace this off often stumbled, just started running full speed is not very good on their own evaluation of their own in the end I do not know how long you can run fast and often start faster, asics gel kinsei 4 running shoes the speed to the back until cursory or drop too much on asylum car, which is what my heart is causing it?        

One, impatience psychology, which is taboo for a marathon, but it is most often made initial Happy hearts of even the horse problems, when people began to start, surrounded under more than excited, unknowingly accelerated under their feet, and Once you feel difficult to see the road ahead is still a long way, I found myself impatient, more irritable ran more tired, until not run or even crash!        

Second, the future replenishment Cheng heart, and some friends have such a heart to run: the first half run quickly, for the time to fight back could run,  asics gel noosa tri 7 running shoes once this is the case, to the back of the loss of speed that you can not imagine, you run not move, you can go fast? You raise ten minutes before the half, after the way you might want to lose one hour, this is really not an alarmist!        

Three, blind with the run, often on the racetrack phenomenon is Ershiqiba young adults are easily more than sixty or seventy years old Granny, why is there such a phenomenon, often blindly follow the run's sake, a little run Friends of the constitution feel good, up just beyond their capacity crowd or rabbits ran to the back does not collapse when pigs fly!       

How to avoid this misunderstanding it, mainly because they have to for their speed have a clear understanding of this understanding in peacetime training can be well reflected. Second, and more for steady running, in fact, just to participate in Marseille friends, uniform practice is the most important, not even the need for speed run. Third, asice gel noosa tri 8 runnning shoes to improve their patience ran in Malaysia need forty-five hours process, irritable heart great physical consumption, in peacetime training will overcome irritable heart, conduct more uniform long distance running, or just run time does not see distance. Overall speed control is your key to success Happy!

Many runners have already established themselves in the New Year's goals, develop training schedule was busy, but there are only just only a vague intention only. Early to set a good plan, because only making a plan to urging themselves to perform, to put into practice! asics gel noosa tri 7 men shoes Whether you intend to use the treadmill to keep fit, or will continue to break his own record as a motivating way to plan for them, to be his own coach is the best kind of way. "In order to make yourself faster, you want as much as possible to avoid falling into the quagmire of stagnation with injuries, you need one that contains a variety of interval training program." Ohio kinesiology coach Kelly Wispily said. The following introduces you to a variety of training methods to achieve your different goals:

1 to keep fit

Even without running, you also need a plan to ensure their physical activity, and thus there is a step by step plan to improve yourself. "Repeated 5 km run only on this one allows you to run faster and faster on the project, more run more smoothly, until a certain point, you feel yourself moving into a period of stagnation,  asics gel noosa tri 7 women shoes the feeling will not progress." Shelly Florence- Glover said.

How to plan?

Weekly schedule you need to add a different form of exercise 2-3 times, so you can exercise their own energy supply system, to their different body parts a buffer force, but also to avoid overwork, Jeff Baudette said. When each runs, you can try 20-40 minutes of moderate force, so you can gradually push back your fatigue points; weekly your stamina will improve. Meanwhile, speed training, you can upgrade their lung capacity :6-10 times fully engaged, adhere to 10-30 seconds,asics gel kinsei 4 t189n with an interval of 30 seconds to two minutes of rest to recover. Every other week, you can increase the speed appropriate duration and intensity of training, or as required to shorten the time to rest and recuperate (what, translator press), so that you can ensure that you continue to progress. Note that, you still need to ensure that new long-distance FVC levels stable.

(2) a change in the length of Running

If you intend to run the 5K, or to enter the marathon, then you'll need a well-organized schedule, and this schedule should be targeted and appropriate vacated recovery. Brad Hudson coach said, following a plan to complete the task, which will continue to strengthen your self-confidence, but also makes running a lot of fun.

How to plan?

Weekly plan should contain: one interval training, a long-distance running, as well as simple and easy to relax 2-3 run. asics t264n If you're running a 5K or 10K runners, then first be 8-12 times 200 m run (in accordance with their target strength to run) is a good start, each 200 m run interval 30-90 seconds rest. Every two weeks, based on the original increase 1-2 times a 200 m run, from the fourth week, the training was extended to 400 meters. 5K run project, 6-12 400 m run; 10K project, 6-12 800m; this is a more reasonable training intensity. For the half-marathon or full marathon runners, the beginning of the plan is 2-3 times a 1.5 km run (in accordance with the speed of Happy Valley), rest 90 seconds interval; adapt after the training intensity elevated to 3-4 times 3 km run, rest 30 seconds interval. Roadwork begins, set at the beginning of his own on the basis of the second half, and then weekly increase of one kilometer.

3 scored a personal record

Experienced runners know that a variety of weekly exercise helpful. Targeted training can improve their short board, in order to improve their comprehensive! "Our bodies need a variety of stimulating and challenging to synthesize improve their performance," Wisplike said. Ensure that their plans can be comprehensive workout body parts, while avoiding a partial fatigue!

for the sport to keep lactate threshold at a higher level. To maintain your running your first marathon distance is the most long-distance 75%, asics t306n and in preparing for your time does not exceed 90%; If conditions permit, you can carry 25-32 one thousand meters running; when unwell or have fatigue, then appropriate to shorten the distance.

Reasonably be expected to

Running time interval between two shorter, your expectations should be lower. If your goal is a personal record, then you need careful planning. "Race day, the error should be avoided", Pfitzinger said. If conditions permit, you can carry out a three-week 10K training run, for a time, to confirm whether you can continue the game. A week later, evaluated on how you feel - there is no injury or feel very tired? Whether at rest preparing energetic? If all is well, then, for race day plan and stick with it. Once the end of the game, whatever the outcome, we must make yourself a break.

&q@� t@�菺the second half faster than the first half faster.

Based on the speed of completion of the training, athletes should be very clear what speed can finish the race, according to the race day weather situations such as to make the appropriate adjustments. Speed ​​determined, Chapman designed a conservative tactics, goal is simply to finish the race. Even athletes mind has time goals, conservative second half acceleration tactics often produce good results, especially in the second half without discomfort, and there is usually a good sprint.

Start of the race excitement, cheer sound, even when firing the flames, they usually start interfering athletes conservative strategy. However, the marathon is usually the most taboo is starting too fast.

Glycogen is enduring the swift momentum, and carbohydrates in the body are converted to glycogen, asics gel kinsei 4 t139n the body to provide adequate and efficient energy. In long-distance running or before a workout, running should ensure that the body has enough carbohydrates. Let's look at how the carbohydrates into your diet:

Simple carbohydrates

Simple carbohydrates basically refers to sugar can also be called "bad carbohydrates." Sugar can quickly replenish energy,asics t214n however, this energy supplement will soon disappear with time, finally, may cause low blood sugar, so that physical decline. Biscuits, cakes and other desserts and sugar and soft drinks only contain simple compounds.

These foods can actually be counted as no nutritional value because they contain vitamins, minerals, but with a very high heat.  asics triathlon shoes Do not mean to completely abandon these simple compounds, just to be careful eating.

Complex carbohydrates

Runners should eat foods rich in complex carbohydrates, such as pasta, cereal, bread and vegetables. Compared with simple carbohydrates, such carbohydrate into glycogen is slow, but it is also a very durable and stable source of energy, asics gel kinsei 4 so that athletes can withstand high intensity training or competition.

Dash carbohydrate is stored in the game the night before to eat a lot of foods rich in complex compounds. On the body, the carbohydrates stored not five kilometer or 10,000 meters have much help, because they do not consume sprinter body of carbohydrates. However, asics gel noosa tri 7 men shoes at least psychologically it can be considered a consolation.

Long-distance running

Plastic body can only store energy to run 18-20 miles (about 29-32 km) required for glycogen. 20 miles (about 32 kilometers), the body begins to burn fat to get energy, but the efficiency is lower than the energy provided by a lot of glycogen, it will greatly reduce your speed, and even the final walk. Therefore, marathon runners tend to run about 20 miles when it exhausted. This time, in order to ensure the body has enough glycogen to finish the game, asics gel noosa tri 7 women shoes the players in 10, 15 or 20 miles (about 16,24,32 km) at the energy consumption of plastic (including 88% complex carbohydrates and 12% simple carbohydrates) .

Glue on the energy consumption of the time there are controversial, but at least in marathon runners 18 miles (about 29 kilometers)asics gel kinsei 4 t189n  at an energy supplement gel. Runners should also try to drink in the usual long-distance energy gum, to test whether there is physical discomfort, as well as the body is able to adapt and absorb it.