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Long-distance running tips for girls

In recent years, Hong Kong ladies have really been into long-distance running. In addition to a trimmer figure and getting to wear cool running gear, girls (and guys) benefit most from the positive effect it has on the mind and body. Quite a lot of ladies have concerns about sports, so we thought we’d take the opportunity to ask Olympic marathon runner Christy Yiu for some advice:

I'm worried about gaining weight because I’ve read that runners really need to load up on carbs. Is this true? Plus, how long should I wait to eat after a run?
Eat as much you normally would, but increase the carbs a bit. I usually eat rice, which is a good source of energy. Don’t skip on meals, because if you don’t eat enough, you won’t have enough energy or have a slower recovery. If you don’t want to gain weight, just make sure you go easy on the sauces! It’s best to have a light snack 30 minutes after training, like a bit of banana, egg or sweet potato.

Long-distance running takes place outdoors, so in addition to sunblock, what other gear should I be sure to use?
I would recommend a pair of UV protection sunglasses since getting too much sun may cause changes to the eyeball which could lead to glaucoma.

How can I maintain my physical condition during my period?
Drink more water and red date soup (a Chinese supplement) to maintain your energy levels. Running at a slower pace and intensity is also advised by most doctors.

So what else do girls need to pay attention to when training? Let’s see what Christy has to say!

*While competing or training, please pay close attention to your physical condition. Should you feel unwell, please seek the advice and assistance of licensed medical professionals.

 
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