Simplicity~201

hey people...X-Country~2.5km!! coming soon! 22feb is the date which is next friday and u people better do me proud hor...u will be watching...so i will be giving tips on wad to do before, during and after the run...so LISTEN UP!~~

Before the run, i mean in days and weeks...do some exercises to warm up ur muscles...that way, u will not get very bad cramps during the run..remember..Moderate is good..so train not too much and not too less..training-wise i tink u people shud do simple runs and with warm ups and cool downs...that way u will then know how to warm up...to warm up...come and join me during the X-country....i will show u..( not that much noise plz...i dun like noise while running)...diet-wise u people must eat high in complex carbohydrates stuff like noodles and rice..( simple carbohydrates are sugary stuff which will lead to sugar meltdown after a while u eat it which i dun reli encourage..)...

before u go for ur run...eat ur food at least 3 hours before the run to prevent stiches..( pains in ur abdominal area; also caused by excessive breathing through mouth while running) and eat high in carbohydrates then too...and rehydrate ur self too as if u drink too much water just before the run..u will feel damn sick..i tried before..and it gives cold sweat and little vomiting...

warm up is a MUST as it warms up ur muscles and prevents cramps....ok then when u run...dun anyhow chiong! that's to people like u. i might be speeding up cos i wan make a lead..i want to get top 2 one leh...constant pace is important as it regulates ur breathing and also ur mental state cos u might be over-excited then u lose pace...breathing is like in in through ur nose..out out through both nose and mouth..( like wad Mr Chan taught)...just relax and move on and dun look at the back..it makes u mentally unstable..instead, look at ur front and regulate ur self..

after run happy right??...DUN sit down yet...u will get even worse cramps then eating before running
and wil continue for more than 1 week...instead, walk around and DUN DRINK WATER! it also cause body temp. to drop drastically and get chills and stomach upsets. after get back ur breath, do some stretching to warm down ur muscles and release the tension in it...ok that's all for nw..i wan sleep..( and also sleep is a important part of the run...GET ENOUGH SLEEP!) night..