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makanan yang sesuai untuk berlari.sayur-sayuran dan makanan yang kurang berlemak. selain itu banyakkan me

minum air suam. air pemberi tenaga pun boleh juga selain itu air jus pun bleh.

Bandit – A runner who participates in a race without registering or paying the entry fee.

Body Glide – A lubricating product to prevent chafing and skin irritation.

Bonk – In a long run or race, such as a marathon, to bonk is to feel the effort suddenly become much more difficult toward the end of the run. Bonking is associated with the depletion of stored muscle glycogen.

Chicked – When a female runner passes or beats a male.

Die – To have a painful experience in a race or hard workout in which your body shuts down and your pace slows.

DFL – Dead effing last.

DNF – Did not finish. As in, I did not finish the race.

DNS – Did not start.

Dreadmill – An affectionate nickname for the contraption on which most runner’s hate logging miles: the treadmill.

Fartlek – A type of speed workout in which a runner alternates fast bursts of speed with slower running. There is no specific formula for this workout other than to alternate speeds for a prescribed length of time. This workout simulates different speeds of a race.

Fast Twitch – The muscle fibers used for running fast.

Flats – A certain type of running shoe designed specifically for racing. These shoe are most often used by elites.

Hammer – To run much harder and faster than expected, especially during a planned easy run.

Intervals – A speed workout, usually on a track, in which a runner runs repeated short distances (usually 200m to 800m) with specific rest periods.

Junk miles – Runs completed or mileage added by a runner to their weekly or monthly total with no specific purpose other than accruing a certain mileage.

Kick – The finishing sprint at the end of the race.

Log – A training journal or database where athletes keep track of their mileage, workouts, results and overall health.

LSD – Long slow distance. A type of aerobic training designed to build endurance and burn fat.

LRS – Local running store.

Pre – Short for Steve Prefontaine, one of the running greats. He was an American middle and long-distance runner. Prefontaine once held the American record in the seven distance track events from the 2,000 meters to the 10,000 meters.[1] Prefontaine died at the age of 24 in a car accident.

Pheidippides – According to legend, Greek courier who ran the 24 miles or 39 kilometers from Marathon to Athens in 490 BC with news of a Greek victory over the Persians. After delivering the message, he collapsed and died.

Plantar fasciitis – Inflammation of the plantar fascia, the tissue between muscles in the mid-foot and the skin on the bottom of the foot which attaches the ball of the foot to the heel. Common and painful problem for runners. Causes can include lack of arch support, increased miles, poor flexibility in calf muscles, overweight.

Pronation – Refers to the way your foot rolls when you walk and run. This determines the type of running shoe you will wear. You can be an underpronator, neutral pronator, or overpronator.

Quarters – Lingo for 400 meters (1/4 mile). Often used when describing a workout (example: I have to do 10 quarters today on the track. [10x400m]).

Rabbit – Referring to the designated pacemaker in a track or road race. The athlete, or rabbit, is set up to run a specific time through a certain point in the race in an effort to set-up a fast pace. Rabbits usually drop out 1/2 or 3/4 of the way through the race. For example, in a mile race, the rabbit would start with all the other athletes, but take the lead right away. If they were supposed to run a 4:00-minute pace, they might take the field though the 800 in 2:00 minutes and drop out soon after. Rabbits are often paid for pacing and not allowed in championship situations (the Olympics/NCAA/National Championships/etc).

Repeats – A speed workout, usually on a track, in which a runner runs repeated short distances (usually 800m to 2000m) designed to improve efficiency.

Runner’s high – The feeling of euphoria or exhalation during or after a long, hard effort, related to the secretion of chemical endorphins. It is hard to describe, but you will know it when you feel it.

Slow twitch – The muscle fibers used in endurance running.

Stride –  The action of taking  a step either running or walking.

Stride rate – The number of strides a runner takes in a minute time span.

Surge – A tactic in which the runner speeds up drastically, but typically slows again soon after. Surges can be used to break away from the pack or to check who is running easily and who is laboring.

The wall/hitting the wall – A state of pure exhaustion where your body runs out of glycogen stores. Also called “bonking.” Hitting the wall often occurs after the 20-mile mark of a marathon.

Tempo – usually a two to five mile run at 80 – 90% effort

VO2max – Maximum oxygen intake.

Pengalaman menarik sepanjang mengikuti acara marathon dan dualthon. Aktiviti menyihatkan ini baik untuk kesihatan. Pelbagai cerita menarik dan pendapat yang banyak dari rakan-rakan baru yang menyertai acara ini baik pada kali pertama, mahupun yang sudah biasa.