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๐‡๐Ž๐– ๐“๐Ž ๐‘๐”๐ ๐Ÿ๐ŸŽ๐Š๐Œ ๐ˆ๐ ๐Ÿ– ๐–๐„๐„๐Š๐’

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.

โ–ถ ๐‘๐„๐’๐“ (๐ซ๐ž๐ฌ๐ญ ๐๐š๐ฒ๐ฌ) 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.

โ–ถ ๐‘๐”๐๐๐ˆ๐๐† (๐ซ๐ฎ๐ง๐ง๐ข๐ง๐  ๐๐š๐ฒ) 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.

โ–ถ ๐‚๐‘๐Ž๐’๐’ (๐œ๐ซ๐จ๐ฌ๐ฌ-๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐ ) 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.

โ–ถ ๐‹๐Ž๐๐† ๐‘๐”๐: 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.

โ–ถ ๐’๐“๐‘๐„๐๐†๐“๐‡ (๐ฐ๐ž๐ข๐ ๐ก๐ญ-๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐ ): 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

โ–ถ ๐–๐€๐‹๐Š๐ˆ๐๐†: 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.

๐‘๐„๐…๐„๐‘๐„๐๐‚๐„๐’ 1. ๐™ฌ๐™ค๐™ฃ๐™œ๐™ฃ๐™–๐™ž.๐™˜๐™ค๐™ข

2. ๐™ข๐™–๐™ฃ๐™œ๐™ค๐™ฏ๐™š๐™ง๐™ค.๐™˜๐™ค๐™ข

3. ๐™จ๐™ฉ๐™–๐™™๐™ž๐™ช๐™ข๐™ฉ๐™.๐™˜๐™ค๐™ข

๐‘๐„-๐„๐ƒ๐ˆ๐“๐„๐ƒ ๐๐˜ POWCO : ๐™๐™ƒ๐™€ ๐™ƒ๐™€๐˜ผ๐™‡๐™๐™ƒ๐™„๐™€๐™ ๐™‡๐™„๐™๐™€ ๐™Ž๐™Š๐™‡๐™๐™๐™„๐™Š๐™‰

๐‹๐ˆ๐๐„ ๐Ž๐€

๐๐Ž๐–๐‚๐Ž ๐“๐ก๐š๐ข๐ฅ๐š๐ง๐ "๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ช๐˜ฏ๐˜ฏ๐˜ฐ๐˜ท๐˜ข๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ซ๐˜ฆ๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ณ๐˜ฆ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ช๐˜ฏ๐˜จ, ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ฏ๐˜จ ๐˜ข๐˜ณ๐˜ฐ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ค ๐˜ค๐˜ฐ๐˜ค๐˜ฐ๐˜ฏ๐˜ถ๐˜ต ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ฑ๐˜ญ๐˜ถ๐˜ด ๐˜ฌ๐˜ฐ๐˜ฏ๐˜ซ๐˜ข๐˜ค ๐˜จ๐˜ญ๐˜ถ๐˜ค๐˜ฐ๐˜ฎ๐˜ข๐˜ฏ๐˜ฏ๐˜ข๐˜ฏ "๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ฅ๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ข๐˜ต๐˜ฉ๐˜ญ๐˜ฆ๐˜ต๐˜ฆ๐˜ด ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต


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

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