10KM VIRTUAL WALK and RUN 2021 PRE-EVENT BRIEFING 28 May 2021 SHARING by ACTIVESG (PRESENTER: KEVIN) TIPS to WALK and RUN SAFELY
10KM VIRTUAL WALK AND RUN 2021 PRE-EVENT BRIEFING 28 May 2021 SHARING BY ACTIVESG (PRESENTER: KEVIN) TIPS TO WALK AND RUN SAFELY powered by Fuel up before starting walk & run Consider having a light carbohydrate meal. Bananas are great pre-race foods. Have a low-fat, high-carbohydrate and low-fibre meal, drink 500 to 700 ml of fluid about three hours before the activity to prevent any indigestion, fatigue or stomach discomfort whilst running. Avoid heavy meals the day before the race and only eat familiar foods on the day itself. Information powered by Foods to avoid • Deep fried foods, foods high in saturated fats (red meat, processed foods like bacon, sausages and pastries). • Avoid dairy products (milk, cheese, yoghurt) on race day if you have a history of gastrointestinal problems. Information powered by Fuel up after finishing walk or run Within one hour after activities, grab a carbohydrate-rich snack example: banana, sandwich, red bean bun, energy bar Hydrate with sport drinks or water after a jog. Isotonic drinks are preferred as they contain similar concentration of salts and sugar as the human body. Avoid alcohol in the 24 hours following a race, as it promotes dehydration. Within two to three hours after activities, have a balanced meal comprising a lean protein (fish, chicken), carbohydrates (rice, pasta, potatoes) and good fats (avocados, nut butter). Information powered by Warm Up before walking or running Benefits of a Dynamic Warm Up •Gradually increases heart rate and core temperature before the actual work out, allowing the athlete to immediately begin high intensity training •Increases balance, stability and long term flexibility •Smaller muscles are trained through regular dynamic warm ups, improving overall conditioning Information powered by Cooling Down is COOL… Cool down exercises are needed to help loosen the muscles as exercising tenses them up, and it is also needed to help the heart come to a stop naturally.
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