October 4, 2023

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Run – Working Once more after Nearly 5 Years (however throughout Ramadhan + heatwave)

4 min read

Personally, I do not recommend anybody begins working for the primary time throughout Ramadhan (plus throughout one of many hottest seasons in Malaysia)  – it is demotivating. However I am not new to working and I used to run through the fasting season, so I hope, this may be okay for my physique.

That is what my coaching calendar appeared like in April :

First week :

I began my first week of coaching based mostly on my feminine month-to-month phases as a result of I learn that we’ve totally different our bodies than males and I have to put that into consideration. In the course of the menstrual section, I began with low-intensity train, so I did round 20-30 minutes of yoga stretches every day on these dangerous crampy days. Truthfully, I did not really feel like doing something. 

Please learn extra on exercises based on your menstrual cycle.

Right here I compiled for you :

I believe it’s useful as a result of the feminine physique reacts in another way to our fluctuating hormones: for instance, throughout luteal & menstrual phases, I’m liable to migraine, fatigue, and cramps. Additionally it is a bit demotivating as a result of I normally do not need to go anyplace (because of the fatigue, bloatedness & cramps). So based mostly on the cycle itself, we must always solely do easy low-intensity workouts corresponding to pilates, yoga, and strolling to accommodate the dangerous weeks. 

Work along with your physique, not towards it. 

Second week :

  • First jog: I attempted my first run after 5 years ±, it was speculated to be a 3 km mild jog however Sofi insisted on tagging alongside on her bike then after 2 km she was drained and cranky, so I needed to simply stroll afterward to push her bicycle again to the automotive. So roughly 2 km of jogging and one other 4 km of strolling have been achieved that day. Love that I walked 10,001 steps on that day :
  • There have been missed days after I did not have an opportunity to exit as a result of I took care of Sofi at residence, however I managed to not less than get my minimal strolling distance reached whereas pickup up Sofi from daycare or a house exercise. 
  • I began working throughout considered one of the hottest heatwave seasons – so it’s a bit robust however the coronary heart wants what it wants. On Thursday, I managed to run for 3 km beginning at 6.30 pm and amassed one other 4 km of strolling distance. I completed the entire track and determined that I wanted to make one other new music playlist so I might take turns listening to a special playlist. Additionally, that day was actually scorching, and my respiration felt dense and heavy – I principally drank water after berbuka and did not really feel like consuming that a lot. No migraine.
  • I additionally observed that I’m feeling additional hungry on the fasting days since I began working and I do not suppose I can gasoline up my physique sufficient as a result of the consuming window throughout Ramadhan is small. I normally do not feel like consuming more often than not. So this may have an effect on my power and restoration course of. However that is okay, Ramadhan is nearly over and this can be a one-month experiment.      
  • Physique-ache sensible was nonetheless manageable. It was not too dangerous contemplating I have not exercised for some time. I managed to run for 3 km continuous on Thursday and it was nonetheless high quality on Saturday. So I hope it’s recovering quick & effectively. 
  • I believe the primary working week went effectively. It was a bit too scorching and too hungry, however I managed. 
  • Complete Run : 8 km + Stroll : 16 km

Third week :

  • I hardly had time to exit and run this week – it is balik kampung time !
  • Checkpoint: Ran in Raub and walked alongside the Pahang River in Pekan
  • Raya weekend in Pahang  
  • Complete Run : 3 km + Stroll : 15 km

– 

Fourth week :

  • It was nonetheless journey and raya week. So I hardly have time to run.
  • I additionally did blood donation at AEON, I noticed their notification on IG and went there immediately. I donated an entire pack of blood and put myself on relaxation for 3 days
  • I had migraines as a result of it is my PMS week (as anticipated)
  • My brother and I registered for a half marathon in 100 days’ time: Putrajaya Night Race 2023
  • So this may be my resting week and the brand new cycle begins !

I believe the primary month of coaching went effectively, contemplating I began throughout fasting month and Raya season. I hope I can enhance the coaching momentum subsequent month, now that we signed up for a half-marathon.

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