I was preparing for the police selections, but I was unable to run even 400mts. What to do for running long distance without stress? What type of diet should be maintained? What precautions to be taken to run without causing splints?
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Hello! the 1st thing you need to take care of is good quality protein. Try to take milk n products, egg whites, fish, lean chicken, dal n products etc. With complex carbohydrate n good quality fat (almond, walnut, peanut, flex seed, chia seed etc.) stay away from preserved food, ready to eat foods, deep fried food, sugar n sweet items. Consume post-workout shakes as soon as possible after your workout. Aim for around 40-50g carbs and 20-30g protein. This stabilises your hormonal system to enable tissue regeneration and keeps blood sugar stable. So my suggestion will be take a dietitian's advice for your diet plan.
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Do not get discouraged. You need systematic practice for running. To achieve anything, take small and consistent steps towards your goal. If you want to run/jog - start first with going for a walk at least 5 times a week. Walk for 3 -4 kms everyday, at a speed comfortable for you. In the 2nd week, increase your speed. In the 3rd week start brisk walk. Slowly you should be walking so fast that your walking speed will equalise your speed of slow jogging. Once you achieve this, start jogging slowly, maintain this for a week. Then again slowly increase the distance. At the same time, you need to understand that you need to warm up your body before you start your exercise and even after you finish your jog please do the stretching exercises. Also doing some weights for muscle strengthening will be very helpful. Doing yoga helps in maintaining flexibility. When you prepare yourself well, you will be able to enjoy running. As for the diet, have protein rich diet - like fish, cheese, paneer, eggs etc. Lots of vegetables and fruits, nuts. If possible include eggs, milk, seasonal fruits, dates, nuts in your diet. Have carbohydrates and sugar in small quantities. Have lots of water before and after the exercise. If you practice running regularly and do your warming up and stretching exercises properly, you will be able to avoid injuries. Do not take unnecessary tension, take proper guidance and enjoy your run/jog. Best wishes for your police selection exam.
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