In the few days before the long distance race, the dietary aspect strengthened the emphasis on carbohydrates

Supplement more carbohydrates in the first few days of the game, which can be full of energy during the game

There is no need to over-replenish carbohydrates before daily training or short distance races, otherwise it will be overeating

It takes about 7 years for runners to get promoted

Short-distance runners may take 10 years

To ensure safety, running needs to pay attention to traffic

When running into the left corner, the right side of the road is obviously safer

When there is a building on the left, the right is safer

During weekly training, sleep should increase by 1 minute for every kilometer run

If you run 30 kilometers a week, you should get half an hour more sleep every night

For some high-energy people, extra sleep is not necessary

After any race, hard training or long-distance running, you need to take in a mixture of carbohydrates and protein, or replenish water within 30-60 minutes.

You need to take in carbohydrates to replace damaged muscle glycogen and supplement protein to repair muscles. Theoretically, the ratio of carbohydrates to protein is 4 to 1

If you no longer do hard training or competition within 24 hours, it is not so important to replenish energy in time

When you run 500-600 kilometers, you have to change to new shoes

The wear rate of shoes mainly depends on the type of shoes, people's weight, pace and road conditions, etc.

The temperature you wear while running is 12 degrees Celsius higher than the temperature indicated by the thermometer

When you run halfway, your body temperature feels still rising, which means you have chosen the right thickness

If the temperature is not lower than 21 degrees Celsius, then wear the lightest and brightest clothes

In cold weather, the new soft tights are light, warm and breathable

Wear a lighter underwear when it’s hot to let sweat evaporate

According to the running speed for the longest distance, it is at least 3 minutes slower per mile compared to the speed of 5 kilometers.

In long-distance races, you cannot run too slowly, and running too fast will affect your recovery and increase the risk of injury

In hot weather, try to run slower

You should be able to speak complete words when running and talking

In endurance running or difficult races, talking is not easy

Runners whose heart rate and breathing rate are within the target aerobic zone may comfortably recite the pledge of allegiance

A headwind will reduce your speed by more than a tailwind.

Headwind will slow you 15-25 seconds per mile

Downwind (the wind blows behind you), you will run faster than usual

Give yourself a day off for every 1.6 kilometers you run in the race

Rest for 6 days after participating in 10 kilometers

26 days off after participating in the marathon

If you don’t try your best during the game, the recovery time can be shortened accordingly

The first mention of Jack Foster

If you are injured for two consecutive days while running, then you need to rest for two days

If you feel pain for two consecutive days, it may be a sign of injury

If the injury lasts for two weeks, go to the doctor even if you rest for a while

Walk and jog for 10 minutes before each run, and use the same method when calm down

In the case of higher temperatures, the warm-up time can be less than 10 minutes

Focus on solving practical problems, future applications → immediate application.

After eating, wait 2 hours before running

For most people, two hours is enough to digest the food in the stomach

After eating high-carbohydrate foods, you can do a light jog for 90 minutes

If you eat food that is high in protein and fat, you need to wait for 3 hours

The weekly training volume should not increase by more than 10%

Increase the amount of training too fast, it is prone to injury

After a period of rest, the weekly training volume can increase by more than 10% until it is close to your normal training volume