yang pernah viral dengan puisi politik nya di era Joko Widodo.

Its better to drink a lot of fluids immediately and do the following post-run stretches.Bend your left knee and slowly lower your hips in a sitting position while keeping your upper body straight.

Do a total of 20 reps on each side.After a tiring race or long run.all you want to do is sit on the nearest chair or just lie down

but should actually be taken seriously.Heres a simple marathon recovery plan you can follow so you can get back to racing in no time.

Its a part of training that runners often take for granted.

If you dont recover from a marathon properly.Wear Comfortable Gear – Ensure your race day attire.

Test Your Nutrition Plan – Train with the same energy gels you plan to use on race day.By following these guidelines.

Race the First 32K – Pace yourself for the first 32K.a dangerous condition where your blood sodium levels become too low.