SCE - PGS - PGS...ค ม อมาตรฐานเกษตรอ นทร ย SCE - PGS โดย.. ณรงค คงมาก บร ษ ท เอกสารประกอบการฝ
pgs 2-19 bluepaper
-
Upload
korry-bass -
Category
Documents
-
view
216 -
download
1
description
Transcript of pgs 2-19 bluepaper
32 33
How do you prepare yourself for practice?
I really like to focus mentally about 30mins before a good run. I’ll usually stretch first and then do some breathing exercising to calm the body and relieve stress.
Do you peak in performance or are you
getting better?
I have definitely noticed a difference in where I used to be in running and where I am now. I’ve been running for 5yrs now and I can definitely cover much more distance than I used to cover and more importantly I’m less intimidated by the distances that I run.
What’s your end game when it comes to
running/track?
I don’t feel there needs to be an end goal. It’s an on going process for me I run for the thrill to be honest its just apart of my life now.
phys
ical
pre
para
tion
s
34 35
Mile 4
At this point your body may not be used to constantly running and putting in miles. There are a few things you must do before you start running on a regular basis. One way you can get your body ready is by stretching. This is essential to running. It is a very calming process and helps put the run into perspective and allows you to do reflections.
You should get used to :
Stretching and flexibility exercises
Time management
Diet changes
Start taking supplements
Mile 4:fueling the fire
If you fail to prepare, prepare to fail.
36 37
If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise , the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did before you started running. As you de-velop your running you need to ensure that you are eating well.
Eating good becomes a very important part of your lifestyle. What are you putting in your body on a daily basis is essential to improving your running abili-ties. You have to think of you body as car, a high performance vehicle and it will only accept the best fuel.
Oatmeal
Apple Juice
Granola
Fruit
Cereal
BREAKFA
ST
LUN
CH
DIN
NER
Bananas
Granola
Fruit
Yogurt
Chicken
Vegetables
Pasta
Fruit
Your stomach shouldn’t be a waist basket.
38 39
Sole Talk
Another of the health benefits of running is: much improved sleep. Millions of people suffer from insomnia, sleep apnea and various other sleep related problems and disorders.
If ya still need convincing about being a sole runner look what ole Mikey’ found out about running
Running improves your mental health. Wondrous feel good hormones are released when we run, which include endorphins.
Even without the endorphins your body releases, the health benefit of aerobic exercise from running can help enable you to work off any anger, fear or just the common frustrations that the day may bring, clearing the mind and relax-ing the body.
Running slows down the aging process. Whether you’re in your twenties or fifties, chances are pretty good you’re interested in retaining a youthful ap-pearance and attitude. You know you want to stay young!!
40 41
Cool Down
The great thing about running is there are no complicated processes that you have to go through. Its as simple as put-ting one foot in front of the other and repeating. A LOT!It just has to start in the mind and the physical process of running will come later.
Remember, you are now a soul runner very few of us exist. It is now imperative that you go forth and be “soleful”
42
S LESOUL2
2 Introdution
19 Mile 1
27 Mile 2
33 Mile 3
40 Cool Down
Tabl
e of
Con
tent
s