Deepfake tutorial for beginners
Instructions from the editor: how to run your first 10 km.
The annual Wings for Life World Run will take place around the world very soon. The championship attended an open training session for all participants in Sokolniki Park and talked to coach Yekaterina Sokolenko to find out what preparations need to be made before starting your first race.
1. Prepare in advance
You should start training not a week, but at least a few months before the race. To begin with, it is enough to go for jogging for 20-25 minutes three times a week to prepare the body. It is very important to control your heart rate. For example, for a beginner runner, it makes no sense to train with a heart rate above 120 beats per minute. You need to increase the training time not abruptly, but gradually, listening to your body.
2. Observe your sleep and nutritional regimen
It is advisable to sleep for at least six hours, and preferably all eight. Your diet should include meat and vegetables, but it is better to exclude snacks in the form of sandwiches and starchy foods.
3. Don't overexert yourself
It's important to listen to your body and not do more than is required. If you overwork yourself in training, you risk getting injured and missing the race. You need to calculate your strength and try to develop in training, and not just kill yourself.
4. Choosing the right gear
If you are planning to buy something for the race, it should be running shoes with good tread and a special shape. Dress appropriately for the weather and be sure to take dry clothes with you to change after the race.
5. Sleep and have breakfast on day X
It is advisable to go to bed early before the race. Have a hearty breakfast in the morning, but not less than three hours before the start. It is not recommended to drink coffee, and also eat chocolate, cheese, apples and any fatty foods. It is best to have breakfast with oatmeal, you can add a banana and drink tea. 40 minutes before the race, you need to start warming up, you can do running exercises. After the finish catches up with you, you need to rest, catch your breath, drink some water and be sure to run for 10-15 minutes to cool down.