𝐇𝐎𝐖 𝐓𝐎 𝐑𝐔𝐍 𝟏𝟎𝐊𝐌 𝐈𝐍 𝟖 𝐖𝐄𝐄𝐊𝐒

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.

▶ 𝐑𝐄𝐒𝐓 (𝐫𝐞𝐬𝐭 𝐝𝐚𝐲𝐬) 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.

▶ 𝐑𝐔𝐍𝐍𝐈𝐍𝐆 (𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐝𝐚𝐲) 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.

▶ 𝐂𝐑𝐎𝐒𝐒 (𝐜𝐫𝐨𝐬𝐬-𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠) 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.

▶ 𝐋𝐎𝐍𝐆 𝐑𝐔𝐍: 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.

▶ 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 (𝐰𝐞𝐢𝐠𝐡𝐭-𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠): 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

▶ 𝐖𝐀𝐋𝐊𝐈𝐍𝐆: 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.

𝐑𝐄𝐅𝐄𝐑𝐄𝐍𝐂𝐄𝐒 1. 𝙬𝙤𝙣𝙜𝙣𝙖𝙞.𝙘𝙤𝙢

2. 𝙢𝙖𝙣𝙜𝙤𝙯𝙚𝙧𝙤.𝙘𝙤𝙢

3. 𝙨𝙩𝙖𝙙𝙞𝙪𝙢𝙩𝙝.𝙘𝙤𝙢

𝐑𝐄-𝐄𝐃𝐈𝐓𝐄𝐃 𝐁𝐘 POWCO : 𝙏𝙃𝙀 𝙃𝙀𝘼𝙇𝙏𝙃𝙄𝙀𝙍 𝙇𝙄𝙁𝙀 𝙎𝙊𝙇𝙐𝙏𝙄𝙊𝙉

𝐋𝐈𝐍𝐄 𝐎𝐀 https://lin.ee/ORbThz9

𝐏𝐎𝐖𝐂𝐎 𝐓𝐡𝐚𝐢𝐥𝐚𝐧𝐝 "𝗣𝗢𝗪𝗖𝗢", 𝘛𝘩𝘦 𝘪𝘯𝘯𝘰𝘷𝘢𝘵𝘪𝘷𝘦 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘶𝘴 𝘫𝘦𝘭𝘭𝘺 𝘧𝘰𝘳 𝘦𝘯𝘦𝘳𝘨𝘺 𝘢𝘯𝘥 𝘦𝘭𝘦𝘤𝘵𝘳𝘰𝘭𝘺𝘵𝘦 𝘳𝘦𝘱𝘭𝘢𝘤𝘪𝘯𝘨, 𝘮𝘢𝘥𝘦 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘯𝘨 𝘢𝘳𝘰𝘮𝘢𝘵𝘪𝘤 𝘤𝘰𝘤𝘰𝘯𝘶𝘵 𝘸𝘢𝘵𝘦𝘳 𝘱𝘭𝘶𝘴 𝘬𝘰𝘯𝘫𝘢𝘤 𝘨𝘭𝘶𝘤𝘰𝘮𝘢𝘯𝘯𝘢𝘯 "𝗣𝗢𝗪𝗖𝗢", 𝘛𝘩𝘦 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘦𝘯𝘦𝘳𝘨𝘺 𝘢𝘯𝘥 𝘦𝘭𝘦𝘤𝘵𝘳𝘰𝘭𝘺𝘵𝘦 𝘥𝘳𝘪𝘯𝘬 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘯𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘢𝘭𝘸𝘢𝘺𝘴 𝘵𝘳𝘶𝘴𝘵

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Cluster Dextrin®: The King Of All Carbs by Glico Nutrition Co., Ltd.

Cluster Dextrin® is a low glycemic, highly branched cyclic dextrin (HBCD), which has a high molecular weight and ultra-low osmolality.

These properties of HBCD makes it highly soluble and promotes fast gastric emptying, virtually eliminating any gastric distress often associated with less advanced carbohydrates.

WHAT DOES CLUSTER DEXTRIN DO?

Cluster Dextrin® also maintains a slow-release, offering the ideal interaction between carbohydrate breakdown and the normal release of free fatty acids.

The result is a superior carbohydrate that delivers smooth, constant energy and replenishes muscle glycogen stores without spiking blood sugar levels.

CLUSTER DEXTRIN BENEFITS

Cluster Dextrin® is research-proven to:

• Enhance endurance performance 1.5 times

• Promote fast gastric emptying times

• Lower markers for stress hormones after exhaustive exercise compared to other carbohydrate sources. No other carbohydrate source can demonstrate clinical data like this.

WHEN TO TAKE CLUSTER DESTRIN

• 30 grams thirty minutes before exercise to increase blood glucose.

• 30 - 90 grams during exercise to fuel performance.

Cluster Dextrin® has the same molecular weight as maltodextrin but with more “branching.”

Branching refers to short chains of poly- and oligosaccharides that “branch” out from the main starch molecule. This enhances digestion. Research on Cluster Dextrin® has demonstrated that it has faster gastric emptying time, reducing the potential for upset stomachs, and improves endurance performance.

This is why Cluster Dextrin® is the carbohydrate in our POWCO F1.

Research on cluster dextrin:

• In a 2013 human clinical trial of Cluster Dextrin®, 24 adult male athletes showed that during cycling exercise, the group administered 15 grams of Cluster Dextrin performed better than those who took the same amount of maltodextrin.

• An additional research study conducted in 2015 found swimmers who supplemented with HBCD before doing intervals at 75–90% VO2 max were able to improve time to exhaustion by 70% compared to when they supplemented with either water or glucose.

• Hiroshi et al. (2004) discovered subjects who consumed a sports drink based on 10% HBCD during bicycle exercise experienced few gastrointestinal disorders and consequently could continue the exercise comfortably with little fatigue compared to the groups who consumed a glucose-based sports drink.

• Lastly, a 2014 study conducted by Suzuki et al. found that triathletes who consumed HBCD before a race had a reduced stress hormone response and lower urinary cytokine levels compared to when they supplemented with glucose. This suggests that HBCD lowers the inflammatory response of exercise, which in turn leads to increases in performance and less time spent recovering.

References:

1. Takii, H., KOMETANI, T., NISHIMURA, T., KURIKI, T., & FUSHIKI, T. (2004). A sports drink based on highly branched cyclic dextrin generates few gastrointestinal disorders in untrained men during bicycle exercise. Food science and technology research, 10(4), 428-431.

2. Kometani T, Takii H, Shiraki T, Nomura T. Endurance enhancing effect of cyclic cluster dextrin. FOOD Style21. 2003;7:62–65.

3. Takii, H., Takii, N. Y., Kometani, T., Nishimura, T., Nakae, T., Kuriki, T., & Fushiki, T. (2005). Fluids containing a highly branched cyclic dextrin influence the gastric emptying rate. International journal of sports medicine,26(4), 314-319.

4. Furuyashiki, T., Tanimoto, H., Yokoyama, Y., Kitaura, Y., Kuriki, T., & Shimomura, Y. (2014). Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism. Bioscience, biotechnology, and biochemistry, 78(12), 2117-2119.

5. Takii, H., Ishihara, K., Kometani, T., Okada, S., & Fushiki, T. (1999). Enhancement of swimming endurance in mice by highly branched cyclic dextrin. Bioscience, biotechnology, and biochemistry, 63(12), 2045-2052.

6. Smith-Ryan, A., & Antonio, J. (Eds.). (2013).Sports Nutrition & Performance Enhancing Supplements. Linus Learning.

𝗣𝗢𝗪𝗖𝗢 𝗙𝟭: Coconut Plus Cluster Dextrin® 5,000 mg