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My own way🏃🏻💨💨

# Easy running program # Chiang Mai runners # Practice late

8/7 Edited to

ผมขอแบ่งปันประสบการณ์การจ๊อกกิ้งด้วยตัวเองที่ช่วยให้การฝึกซ้อมมีประสิทธิภาพมากขึ้น โดยเฉพาะการซ้อมช่วงกลางคืนที่เชียงใหม่ เพราะช่วงนี้อากาศเย็นสบายและไม่ร้อนจัด เหมาะกับการวิ่งแบบมีเป้าหมาย การใช้แอปฯ อย่าง Strava ช่วยติดตามข้อมูลสำคัญ เช่น ระยะทาง เพซ ความสูงสะสม และอัตราการเต้นของหัวใจ ซึ่งผมเน้นการรักษาโซนหัวใจไว้ที่ประมาณ 136 ครั้งต่อนาที เพื่อไม่ให้ร่างกายทำงานหนักเกินไปและลดความเสี่ยงจากการบาดเจ็บ สำหรับระยะทาง 8.05 กม. ผมวิ่งด้วยเพซเฉลี่ย 4:58 นาทีต่อกิโลเมตร ใช้เวลาประมาณ 40 นาที ซึ่งเป็นจังหวะกำลังดีที่ช่วยเผาผลาญแคลอรี่มากถึง 440 แคลอรี่ในหนึ่งครั้งของการซ้อม นอกจากนี้ ผมยังเสริมการฟังร่างกายและปรับความเร็วตามความรู้สึก เพื่อไม่ให้เกินกำลังตัวเอง โดยเฉพาะการวิ่งช่วงกลางคืนที่ถนนบางเส้นทางอาจจะมืด การพกไฟฉายหรือใส่เสื้อผ้าที่สะท้อนแสงจึงเป็นสิ่งสำคัญ ผมแนะนำให้นักวิ่งที่สนใจลองวางแผนซ้อมด้วยตัวเอง รวมถึงติดตามผลลัพธ์ผ่านแอปและการวัดอัตราการเต้นของหัวใจ เพื่อเพิ่มประสิทธิภาพและสนุกสนานกับการวิ่งในทุกๆ วัน

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