日批在线视频_内射毛片内射国产夫妻_亚洲三级小视频_在线观看亚洲大片短视频_女性向h片资源在线观看_亚洲最大网

chinadaily.com.cn
left corner left corner
China Daily Website

Running tips

Updated: 2012-11-23 18:01
By Pu Zhendong ( China Daily)

Ready, set, go!

Get a medical checkup from a physician.

Pack things you need to bring to the starting line, which may include a race bib, uniforms, water and snacks, and weather-dependant accessories.

Get running shoes that suit your feet and experience level. Wear specialized running clothes made of the appropriate fabrics — not cotton — to deal with sweat. Women should find a sports bra that suits them.

Make realistic goals, reduce exercise about a week before the race and avoid physically strenuous activities.

Do field or online research about the course.

Properly hydrate a week ahead of the race. Drink lots of water and limit alcohol and coffee.

Sleep and eat well for at least two days before the race, especially if traveling from elsewhere.

Do a 3- or 4-km pre-race jog the day before the event.

Run regularly, covering at least 20 km a week, for at least six months before the marathon.

Day-by-day

Monday: Rest for recovery and injury prevention.

Tuesdays and Thursdays: Run at a moderate pace (slightly faster than your long-distance pace) for the designated length.

Wednesdays and Fridays: Do a cross-training activity, such as biking or swimming, at moderate exertion levels for 30-45 minutes.

Saturdays: Do a slow long-distance run. Run at an easy and "conversational" pace. Control your breathing. You should be able to breathe easily and talk comfortably during your run.

Sundays: Use this day for active recovery. Run at an easy and comfortable pace to loosen your muscles.

You can switch days to accommodate your schedule. Avoid doing two intense days in a row.

 
Hot Topics
Photos that capture the beauty of China.
...
...
...
主站蜘蛛池模板: 色婷婷在线观看视频 | av中文天堂在线 | 国产精品久久久久久久久动漫 | 人人草在线观看 | 亚洲在线看片 | 一区二区三区日韩视频 | 免费久久精品 | 亚洲欧洲国产精品 | 免费一级特黄特色大片 | 少妇精品偷拍高潮白浆 | 精品一区二区三区在线观看视频 | 亚洲精品美女 | 日韩av综合网 | 久久久久久久久久成人 | 亚洲骚 | 福利一区二区视频 | 狠狠干狠狠干狠狠干 | 久久久在线观看 | 亚洲高清在线视频 | 超碰免费av | 色亚洲色图 | 偷拍亚洲综合 | 久久在线精品视频 | 老女人连续高潮呻吟 | 国产精品xxx在线观看 | 欧美日韩国产不卡 | 欧美日一区二区三区 | 色婷婷久久久亚洲一区二区三区 | 亚洲成人精品久久久 | 国产aaa视频 | 欧美巨大另类极品videosbest | 老女人性淫交视频 | 特淫毛片 | 国产亚洲区 | 男女囗交大图片26交 | 日韩欧美综合视频 | 午夜小福利 | 日本在线观看一区 | 色婷在线 | 日韩精品第一页 | 天天艹天天爽 |