Ktsp
firstly, welcome back mate!
if you've injured yourself previously because of over-use and havent figures out why, then i'd advise that you ease into your running instead of throwing yourself into it.
if you are going to increase your mileage, add 10% a week and work upwards as a rule of thumb. 5km in 30mins (average of 6mins/km) for someone whos never run competitively is quite good.
there are many ways to beat the tiredness.. but is it tiredness, or phasing out?
as far as nutrition goes, your body starts burning fat and/or protein stores after 20mins for a non competitive runner. try keeping hydrated throughtout the day and before your run. try some sports drink that you feel comfortable keeping down.
i normally eat 3hrs before i run. but everyone is different, see what suits you best. i make an effort to go to the bathroom before i run too. the worst thing taht can happen is to feel like you need to go to the bathroom in the middle of the city or park with no utilities.
try having something high in carbohydrates beforehand, and make sure you include protein and carbohydrates afterwards to replenish your stores.
im not sure how detailed you'd like to go with the nutritional stuff, but she-lish is a wealth of knowledge and a certified dietition. Baraka is on holidays right now, and he's a brainiac for nutritional advice as well.
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