๐๐๐ ๐๐ ๐๐๐ ๐๐๐๐ ๐๐ ๐ ๐๐๐๐๐
Updated: Jun 13, 2022


Because a 10KM run is considered a distance that is just appropriate, not too short and not too far, suitable for people of all ages. And it's the starting point for good running training among runners for the development of breathing, muscles, lungs, heart, concentration and mental state including the technique of arranging the posture in running as well
Techniques for completing the first 10 kilometers in 8 weeks, what should we know? First of all, let's get to know the vocabulary that you should know before starting training to conquer the first 10 km.
โถ ๐๐๐๐ (๐ซ๐๐ฌ๐ญ ๐๐๐ฒ๐ฌ) is very important. Many people may think that starting a running training program is all about running, but in reality, rest is always included in the program so that the body and muscles can rest and recover. In the rehearsal schedule, we can alternate rest days according to our work schedule.
โถ ๐๐๐๐๐๐๐ (๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐ฒ) For beginners, don't worry too much about running speed. Just run the complete distance according to the program is enough. Choose a speed that is not too tiring, but is so heavy that our body can't take it. During the run can breathe and talk (conversational pace). If breathing or speaking becomes difficult, slow down or take a break. If it still works, you can try increasing the speed as well.
โถ ๐๐๐๐๐ (๐๐ซ๐จ๐ฌ๐ฌ-๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ) is an exercise other than running, such as swimming, cycling, fitness, bodyweight, walking, aerobics, yoga, etc. The heart rate is approximately or higher than 70% of Max HR to build muscle in other parts and to increase the flexibility of the body. Give the muscles that are used regularly to rest to prevent injury.
โถ ๐๐๐๐ ๐๐๐: The heart of long distance running is the accumulation of distance. Don't worry about running slow or fast. It's okay to take a break or alternate walking and running. Just run to the end of the specified distance is enough.
โถ ๐๐๐๐๐๐๐๐ (๐ฐ๐๐ข๐ ๐ก๐ญ-๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ): You can go to the gym to lift weights but should not arrange the weights day before the running day because the body may be tired. Recommended date is this can be done after a run (if possible) or you can separate your running and weight training sessions that day. The key is stretching to build flexibility for muscles
โถ ๐๐๐๐๐๐๐: Most runners jump to run and ignoring walking. If you are tired during running, training can reduce running speed instead of walking briskly. We can add it to our daily life, for example when commuting to work, go shopping for lunch, go on a trip, etc.
๐๐๐ ๐๐๐๐๐๐๐ 1. ๐ฌ๐ค๐ฃ๐๐ฃ๐๐.๐๐ค๐ข
2. ๐ข๐๐ฃ๐๐ค๐ฏ๐๐ง๐ค.๐๐ค๐ข
3. ๐จ๐ฉ๐๐๐๐ช๐ข๐ฉ๐.๐๐ค๐ข
๐๐-๐๐๐๐๐๐ ๐๐ POWCO : ๐๐๐ ๐๐๐ผ๐๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐๐
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๐๐๐๐๐ ๐๐ก๐๐ข๐ฅ๐๐ง๐ "๐ฃ๐ข๐ช๐๐ข", ๐๐ฉ๐ฆ ๐ช๐ฏ๐ฏ๐ฐ๐ท๐ข๐ต๐ช๐ท๐ฆ ๐ฏ๐ถ๐ต๐ณ๐ช๐ต๐ช๐ฐ๐ถ๐ด ๐ซ๐ฆ๐ญ๐ญ๐บ ๐ง๐ฐ๐ณ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ข๐ฏ๐ฅ ๐ฆ๐ญ๐ฆ๐ค๐ต๐ณ๐ฐ๐ญ๐บ๐ต๐ฆ ๐ณ๐ฆ๐ฑ๐ญ๐ข๐ค๐ช๐ฏ๐จ, ๐ฎ๐ข๐ฅ๐ฆ ๐ธ๐ช๐ต๐ฉ ๐บ๐ฐ๐ถ๐ฏ๐จ ๐ข๐ณ๐ฐ๐ฎ๐ข๐ต๐ช๐ค ๐ค๐ฐ๐ค๐ฐ๐ฏ๐ถ๐ต ๐ธ๐ข๐ต๐ฆ๐ณ ๐ฑ๐ญ๐ถ๐ด ๐ฌ๐ฐ๐ฏ๐ซ๐ข๐ค ๐จ๐ญ๐ถ๐ค๐ฐ๐ฎ๐ข๐ฏ๐ฏ๐ข๐ฏ "๐ฃ๐ข๐ช๐๐ข", ๐๐ฉ๐ฆ ๐ฏ๐ข๐ต๐ถ๐ณ๐ข๐ญ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ข๐ฏ๐ฅ ๐ฆ๐ญ๐ฆ๐ค๐ต๐ณ๐ฐ๐ญ๐บ๐ต๐ฆ ๐ฅ๐ณ๐ช๐ฏ๐ฌ ๐ต๐ฉ๐ข๐ต ๐ต๐ฉ๐ฆ ๐ฏ๐ข๐ต๐ช๐ฐ๐ฏ๐ข๐ญ ๐ข๐ต๐ฉ๐ญ๐ฆ๐ต๐ฆ๐ด ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ต๐ณ๐ถ๐ด๐ต
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