running+beyond – top tips from peter lee
How do you improve your running style? According to Peter Lee, running trainer, slow down to a walk, working on your posture. Then re-introduce running; little, slowly and often. Listen to your body and push your boundaries gently.
I’m not sure that Pete, who usually trains semi professional runners and ultra-runners, knows what he’s let himself in for when agreeing to dissect my running style. I’m not unfit but I don’t run regularly enough and I (thankfully) have no idea what I look like when I’m running. But after an hour of Pete’s patient and entertaining help I’ve had my running style revised, received great advice and been inspired to get out there more often.
We start with a test. I walk away from him then jog towards him. I jog away from him then run towards him. In a nutshell I’m not moving my arms from the shoulder, and my left arm is doing more than my right, so I’m not symmetrical. My leg kick is too high behind me, wasting energy in a movement that isn’t propelling me along. I need to focus on pulling my sternum up, my stomach muscles in. I need to think symmetry with my arms, pull them further back and move them from the shoulder. I need to calm my kick. And I need to relax.
Pete’s top running tips
1
Back to basics. First thing I teach people is how to walk. We were originally designed to be high mobility low intensity. As civilization has gone on we’ve become low mobility low intensity. But for a few of us we’re low mobility high intensity, which is where injuries start. Bad shoes, hard surfaces, sitting in chairs – our lifestyles aren’t allowing us to develop the proper biomechanical techniques.
2
Work on your posture. When you walk or run properly, there is less impact on your joints, which means less chance of injury. So when walking, practice sucking in your stomach, keeping your sternum up and your shoulder blades together, and swinging your arms from the shoulder joints like a pendulum. Land heel-toe, pushing off using your glutes.
When easing into a run allow gravity to do the work. Lean forward according to your speed but still keep your sternum up, your shoulders back. Land on the ball of your foot, allow your arms to bend at 90 degrees and move properly. Stay relaxed and slow.
3
Practice regularly. It’s not just about going to the gym or for a run – when you’re walking, walk intentionally. Every time you take a step it can be exercise. When you’re walking home in your normal clothes no one knows that actually in your own mind you are working on your posture; it’s fitness on the sly.
Try to run five times a week to build up muscle memory and a good foundation. You get far more benefit with small (as little as ten minutes for example), frequent runs. There’s no need to be Mo Farah immediately, you’ll get hurt and discouraged. Remember: high mobility, low intensity.
4
Start off small. Set realistic expectations. Take the pressure out and put the fun in. Don’t set massive targets. The toughest exercise is getting over the front door step, or in Hong Kong, walking past happy hour. I like to set low bars then if you go above them you’ve done well. Think as little as five minutes. And once you’ve done that five minutes you’ll probably do more.
5
Start off slow. Walk to get your heart rate going, oxygen pumping to your muscles. Walk-run-walk. Gradually work on being out there for longer, rather than pushing short and fast. Keep it simple and get the basics right.
6
Focus on 75%. 75% of perceived exertion is where you get the most bang for your buck. The simple target heart rate formula is 220 minus your age, then 75% of that figure. That’s your training mode. If you don’t have a heart rate monitor, apply the talk test. If you can have a conversation while you’re running, you’re in a nice cardiovascular zone.
7
Push your boundaries gently. When you’re ready, run a little further or faster so when you return to your usual distance and speed it feels easy. Recover with an easy run. Then push again. Vary the route and distance too – you stagnate if you do the same thing over and over.
8
Listen to your body. Know what you can or can’t do. People are like cars: some are Ferraris, some are Golfs, I’m a souped-up Ford Cortina. 75% of your DNA can’t be changed but you still have 25% to play with. If you’re a Golf (and most people are) you can add go-faster bits and become a Golf GTI. But you are still a Golf, so don’t rush out to beat a Ferrari.
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จะเป็นต่อน้อยลง หรืออัตราเอเชี่ยนแฮนดิแคปลดลง การเล่นบอลสด โดยวางทีมต่อนั้น เราควรจะรอให้ อัตราเอเชี่ยนแฮนดิแคปลด
ลงมาสัก 1 – 2 คลิก เช่น
แต่เดิมก่อนแข่งทีม ต่อ ต่อทีมลูกควบลูกครึ่ง
นักเล่นอาจรอให้ทีมต่อ เหลือต่อแค่เพียงครึ่งควบลูก
แล้วค่อยวางเงินเดิมพันก็ได้
การแทงบอลสด แทงออนไลน์ UFABET แบบต่อที่ดีนั้น ควรเล่นบอลที่ต่อสัก
ประมาณครึ่งลูก หรือครึ่งควบลูกขึ้นไป ถึงลูกครึ่งควบสอง เพราะ หมายความว่า ทีมที่เป็นต่อนั้น
มีความเหนือกว่าจริง
ๆ
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ฟุตบอลดิวิชั่น 1 ของประเทศ ระหว่าง ทีมจ่าฝูง พบทีมรอง ทีมเจ้าบ้านเป็นต่อที่ ลูกควบลูกครึ่ง หรือ 1.25 เมื่อการแข่งขันผ่านมาถึงนาที ที่ 20 ทีทีมจ่าฝูง
เหลือต่อทีมรองเพียง ครึ่งควบลูก หรือ 0.75
ทีนี้ล่ะ นักเล่นสามารถ วางเดิมพัน ทีมที่เป็นต่อได้ เลย เพราะว่าราคาต่อน้อยลง
เพียงแค่ทีมต่อชนะเพียง 1 – 0 ท่านก็จะได้เงินขั้นต่ำครึ่งหนึ่ง ของราคาจ่าย หากเป็นทีมทีมจ่าฝูง win 3 – 0 ท่านก็จะได้เงินเต็มจำนวน
ของราคาจ่ายเลย ทีเดียวครับ
อีกกรณีหนึ่งที่ว่า ทีมที่เป็นต่อ เมื่อเล่นไปเพียง 15 – 20 นาที สกอร์เกิดตามหลังขึ้นมา ท่านก็สามารถ วางทีมต่อได้ เพราะว่า เหมือนกับทีมต่อ ต่อให้มากขึ้นกว่าเดิม
เช่นการแข่งขันฟุตบอล คู่ระหว่างทีม
อารามบอย พบ บ้านป่า ทีม อารามบอย นั้น เป็นต่อแบบสุด ๆ อัตราสองลูกครึ่ง พอเล่นไป
15 นาที ทีมเยือน บ้านป่า เป็นฝ่ายกระตุกหนวดเสือ
ยิงนำทีมเจ้าบ้านก่อน 1 – 0 และราคาต่อ ก็ไหลลงมาเหลือ
อารามบอย ต่อลูกครึ่ง
นั้นหมายความว่า ขอแค่ ทีม
อารามบอย ยิงอีกเพียง 2 ประตู (นับ ณ จุดที่ทีม อารามบอย ตามหลัง 0 – 1) หรือสกอร์เมื่อจบการแข่งขัน ซึ่งทีม อารามบอย ชนะ 2 – 1 หรือ 3 –
2 ท่านก็จะได้เงินแล้ว
ถ้าหากว่าท่านเล่นก่อนแข่ง
ทีม อารามบอย ต้องชนะถึง 3 ลูก แต่นี่เมื่อท่านเล่นขณะที่สกอร์ตามหลัง 0 – 1 และอัตราต่อรองเหลือทีม อารามบอย
ต่อลูกครึ่ง
โอกาส ที่ท่านจะได้
ก็มีมากขึ้น แต่ว่าบางครั้ง
สูตรนี้ก็อาจใช้ได้ไม่ 100% นัก เพราะว่าบางครั้ง ทีมต่อโดนยิงนำ 1
– 0 อาจจะถึงแพ้ หรือทำได้เต็มที่ เพียงแค่กลับมาเสมอ
ก็มีเหมือนกัน เราจะต้องดูเป็นกรณีไปครับ ซึ่งทั้งหมด นี้ถือได้ว่าเป็นสูตรที่ดี เลยทีเดียวครับ
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