bookmark_borderCircuit Training, Fun and Challenging Training

Burn more calories and make yourself a stronger runner with circuit training.

Circuit training or circuit training is training done by forming several training posts. This combination of posts is likened to a circuit. Each post has one form of exercise with certain functions and objectives. The purpose of circuit training is to combine cardio training and strength training to improve several physical components gradually and continuously. Circuit training can be done in the field, outdoors, or using machines for weight training.

In the context of being a runner, circuit training targets physical fitness, body strength, stamina, and mobility – everything that is needed as a foundation to become a good runner. For this reason, it is strongly recommended to include circuit training as part of the exercise.

Consider the following before you do a circuit training.

  1. Distance traveled
  2. Weight or training load
  3. Weight and light variations between posts
  4. Muscle involvement (large muscles, small muscles, upper body muscles, lower body muscles)
  5. Time to do the exercise
  6. Physical component trained (eg speed or agility)
  7. Exercise repetition

The following is an example of a circuit training exercise.

Pos 1: Skipping, 20-40 seconds.

Pos 2: Running back and forth (shuffle run) 3-5 meters, 6-8 times.

Pos 3: Pushup, 6-10 times.

Pos 4: Situp, 10-15 times.

Pos 5: Backup, 15-20 times.

Pos 6: Lunges, with or without additional burden, 10 times.

Pos 7: Sumo squats, with or without additional weight, 10-15 times.

Move from one post to another without rest. Do it 1-2 times a week.

bookmark_borderTips for Eating When Traveling to the Race Venue

Having to travel to the race doesn’t mean sacrificing healthy eating habits. Here are the tips.

I often get questions like this: If you are traveling to a race, how do you maintain healthy eating? At home, we can choose healthy snacks that we can eat. But when traveling to a race away from home, sometimes we have no choice but to eat those around us who are less healthy. Here are some tips for maintaining your nutritional diet program when traveling.

Google first
Before arriving at your destination, find first on google a supermarket, restaurant, or cafe near the hotel. Now you can also see the restaurant’s menu through a website that reviews food. If your hotel room has a small kitchen, even better. You can shop for healthy food and prepare it in your own hotel room.

Wrap!
If you are going to fly away or take a long road trip, avoid buying food at the convenience store at the rest area or shopping for junk food at the supermarket at the airport. Pack some food or snacks for the trip. Bring bananas and apples (wrap in a zip lock plastic) or a snack bar made from nuts or fruits. If you have a food container that can be tightly closed, you can bring boiled eggs, boiled vegetables, and fruit salad.

Avoid it!
If you have to eat at a restaurant, they usually have a (more) healthy food menu. Try asking first. Just avoid the following foods:
1. Snack of bread. These carbohydrates make you full and feel tired. If you want to eat carbohydrates, just order boiled potatoes, mash potatoes, or pasta, which quickly become energized the next day and don’t make you still feel full the morning before the race.
2. Eat creamy and fried foods. This food will still be in your stomach the morning before the race.
3. Spicy and seasoned food. Just eat simple. Delay eating exotic foods after you finish the race.

Remember, you want your body to be full of energy at the start line, not a tummy churning minutes before the start gun is fired.