Tapering is one of the most important parts of your training and a key to performing your best on race day.
, which can cause the kind of muscle tissue-damage you want to minimize during your taper.
To strengthen your immune defenses and possibly prevent a cold or flu, load up on vitamin C. Kiwis, orange juice, red bell peppers, broccoli, and strawberries are the most potent food sources. The amino acid lysine can also help too. Wheat germ or a 500-milligram supplement are the best vegetarian options.Week two is a transitional period. You’re halfway between the agony of your last 20-miler and the ecstasy of the marathon.
While your mileage may be dwindling, you need to keep those calories coming in. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal. Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week.Almost all running should be done at one and a half to two minutes per mile slower than marathon goal pace—except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-meter strides after one or two of your workouts.
Indonesia Berita Terbaru, Indonesia Berita utama
Similar News:Anda juga dapat membaca berita serupa dengan ini yang kami kumpulkan dari sumber berita lain.
Does New York Fashion Week Have a Stephen Ross Problem?Equinox was just the beginning of the Stephen Ross backlash.
Baca lebih lajut »
It took two weeks for Donald Trump to walk back his interest in background checks'When you're president because of a grand total of less than 78,000 votes spread out over three states, you don't have to alienate too much of your base on an issue they care about to lose,' warned
Baca lebih lajut »
White Claw won over the 'bros.' Now, Natty Light, PBR, and Four Loko want to win them back with even boozier hard seltzer.In the past week, Natural Light, PBR, and Four Loko have all announced plans to roll out hard seltzers.
Baca lebih lajut »
I Fasted 16 Hours a Day For 1 Week — Here's What It Actually Felt LikeHere's exactly what it was like.
Baca lebih lajut »
You Should Be Washing Your Face More Than You Think“I started double-cleansing and began breaking out less, going out more, and doing laundry less often”
Baca lebih lajut »
The Best Under-Eye Creams of 2019A guide to the best under eye creams for 2019
Baca lebih lajut »