Please put sleep before training!
Eat clean whole food!
Exercices 30 to 40 per day!
Meditation!
Socializing!
These 5 things can help you live a long healthy life!
Mental Focus
1. Think Positive
2. Visualize the race inside your head
3. Put a picture of the finish line or a medal on your mirror
ZOE.com
Try to eat whole foods with any lifestyle choice you choose
carnivore lifestyle
Paleolithic lifestyle
ketogenic lifestyle
vegetarian lifestyle
vegan lifestyle
4 workouts for Achilles Tendonitis
1. Calf raises 2 legs , 2 legs with weights, 1 leg, 1 leg with weights
2. sitting calf raises , with weights on knees
3. jumping two legs, jumping one leg, jumping one leg weights
4. calf stretch in long sitting band
1 . Try one new whole food a week
YouTube,
Running With Achilles Tendonitis :Treat my achilles
How to fix Achilles Tendonitis: Squat university
Best Running Shoes For Achilles Tendonitis: Spark Healthy Runner
Redlight
660nm and 850nm in "red light AI" refers to red light therapy (RLT) wavelengths that provide complementary benefits: the 660nm deep red light promotes skin rejuvenation and superficial tissue repair by stimulating cell repair and collagen production, while the 850nm near-infrared (NIR) light penetrates deeper into the body to reduce muscle pain, relieve joint pain, and promote wound healing. The term "AI" is likely a misstatement for "and," as these wavelengths are often combined in RLT devices for comprehensive, synergistic effects, rather than being related to artificial intelligence.
Hydration
1. RE-LYTE
2. Salt Stick
waterpack
1. Haimont
2. Salomon
Running in the rain 4 items to bring
1. extra dry socks
2. extra dry shoes
3. extra dry clothes
4. rain jacket
Safety items to help you feel safe
Light = Lepro LE
knife with clip
pepper spray
bear spray
mini gun
lighted vest = noxgear
Start off
1. Find how much sweat you lose with a sweat test
2. Try 500 grams of sodium per lb of sweat
3. Try different foods start off 90 grams carbs, 20-25 grams fat, 10-15 grams of protein
4. Keep trying don't give up!
5 toe sock companies
Aonijie
Injinji
Merino
Some Running Shorts brands 2 in 1 shorts
Asics
Nike
Gymshark
Adidas
Hoka
Fabletics
Under Armour
On
Some big brands of shoes;
Asics
New Balance
Nike
HOKA
Adidas
Saucony
Brooks
Altra
On
Mizuno
3 thing to know about Pronation
1. Neutral pronation: The foot rolls inward about 15%
2. Underpronation: The foot rolls inward less than 15%, most likely High arch feet.
3. Overpronation: The foot rolls inward more than 15%, most likely flat feet.
5 things to know
1. What will you take for music / audiobooks / podcast?
2. Make sure your watch battery life can last 32 hours!
3. Make sure you have the right watervest for you!
4. Carbon fiber trekking poles are super lightweight!
5. Take safety equipment with you like, knife, bear spray, light, pepper spray!
5 things to help finding your why?
1. Doing something you're never done before!
2. Learning about your body!
3. overcoming a medical condition!
4. overcoming a relationship!
5. overcoming of a death in the family!
5 Things to know!
1. 5 minute exercises each day with your feet!
2. Use resistance bands
3. Don't pick your toe nails
4. Stay out of your shoes as much as possible!
5. Find the right pair of shoes and socks!
5 Running workouts
1. Sprinting Hills vo2 max
2. Sprinting vo2 max
3. easy runs 120 heart rate
4. weights for leg workout
5. weights for upper body and ab workout
6 items to buy before race day!
1. Shoes 4 pairs 100 dollars - 400 dollars per pair
2. Music / audio book/ podcast/ 200 - 1000 to phone/ Ipod
3. Watch to last 32 hours 500 - 1000 dollars
4. Running Socks 30 - 100 dollars 4 pairs
5. Hydration pack 70 - 300 dollars
6. Race to sign up 150 - 400 dollars
before you sign up could cost you 1000 to 2500
5 Things to consider
1. Do the work out if you don't want to !
2. Could make the work out less stressful!
3. Change the type of work out!
4. Your 10 year old self will thank you!
5. It will pay off on race day!
5 key points
1. overnight run
2. back to back day runs
3. cross train
4. run in elements
5. taper