Mango is a well-known fruit, but have you heard the fruit named mangosteen? It’s okay for others who haven’t since after reading this article for sure you will include it in your diet. Mangosteen is a fruit that can be found in Southeast Asia that was banned in the United States up until October 2007 because it was thought to port fruit flies. But nowadays it is no longer on the list of banned fruits in the U.S. and that is good news because it contains pretty awesome benefits.

Mangosteen is known as “Queen of Fruits” that is naturally used to deal an extensive assortment of health care long ago by Southeast Asian people. Health benefits include low in calories and high in fiber. Also, it contains a good portion of Vitamin C.

As of today, many people know that mangosteen is not only held notable collection of important vitamins and minerals, it also holds a cluster of phytochemicals which is called xanthones.

This tropical fruit shows on research that it can increase the immune system, it can fight cancer and decline inflammation. In a Brazilian study, mangosteen showed that its extract had both anti-tumor abilities and antimicrobial and for this, it has a potential in therapeutic for dealing diseases that is infectious and cancer.








Incredible Health Benefits of Mangosteen


Combats Cancer

Focused by many anti-cancer studies in the world, mangosteen has a very positive result and support to stand as a food that fights cancer. The mangosteen fruit contains a minimum of 20 known xanthones, and most of those pigments are found in the pericarp or wall of this fruit. A research that was conducted in 2008 by an institute in Japan showed that one pigment from mangosteen which is xanthone that known as Alpha-Mangostin was constituting to prevent cancer outcome in animal subjects. The conclusion of this study result that xanthones should be used as a mediator to prevent cancer and as a treatment for cancer in mixture with other therapies.

A study published in 2012 showed that the extracts of xanthone had an effect in anti-colon cancer, while another study results that mangosteen can slow the development of prostate cancer. The evidence in mangosteen to fight cancer does not end here, a published study in 2016 looked the anti-cancer action mangosteen’s alpha-mangostin on breast cancer cells of a human. Alpha-Mangostin based on the research indicated that when induced the cancer cells die, and alpha-mangostin concluded that can be used as food supplement and as a possible therapeutic composite for breast cancer.

When comes to conventional chemotherapy skin cancers are frequently tough, but mangosteen exposed the capability to fight skin cancer naturally. In a published study of mangosteen, it was examined its anti-cancer properties which are crude ethanol, an extract from mangosteen’s pericarp on human melanoma and squamous cell carcinoma. The extract from mangosteen showed a strong effect for anti-skin cancer on both cell lines of skin cancer, a result of a potential natural skin cancer treatment.

Xanthones extracts from mangosteen have been shown as a natural chemopreventive agent and a probable drug for anticancer. The xanthones from the leaf, heartwood, whole fruit and pericarp of mangosteen are known to have a wide variety of pharmacologic properties that include antifungal, antiviral activities, antibacterial, anti-inflammatory, anti-allergic, anti-tumor, and antioxidant. The capability of xanthones to treat and prevent cancer has been proved in different cancer formation and stages, which includes progression, promotion, and initiation. The xanthones also showed its ability to regulate cancer cell partition and development, cancer metastasis, inflammation, and programmed cell death.




Fights Allergies and Inflammation

Based on scientific research, mangosteen’s extracts have both anti-inflammatory and anti-allergy properties. Studies showed that these extracts are better at constraining pro-allergy prostaglandin than a drug for anti-allergy. The extracts showed to be an effective and positive agent that slows the release of prostaglandin and histamine, which are both connected to allergies and inflammation in our body. The two bioactive substances alpha and gamma mangostins that are found in mangosteen fruit have been revealed to have an effect in anti-inflammatory.


Lowers the Level of Blood Sugar

Mangosteen can be an effective way to keep and prevent diabetes on hold because it supports to keep the levels of normal blood sugar. Mangosteen showed to perform as an alpha-amylase interference, which means that it interferes enzymes that drive starches to halt into glucose. A study showed that mangosteen fruit contains mixtures that are similar to acarbose, a drug that is prescribing to use for type diabetes indications.

Mangosteen’s ability to lower blood sugar level comes from its oligomeric proanthocyanidin complexes and tannic acid. Oligomeric proanthocyanidin complexes are some naturally occurring plant metabolites that are commonly available flowers, bark, seeds, nuts, fruits, and vegetables. Oligomeric proanthocyanidin complexes are mainly known for their antioxidant action which is a good addition to blood sugar. They have been also described to establish vasodilatory actions, anti-allergic, anti-inflammatory, anticarcinogenic, antiviral, and antibacterial.




Amend Acne

Mangosteen has been proven to be a potent home remedy for acne. A study from Asia, mangosteen has been compared to other plants and found out to have an utmost antioxidant commotion and condensed the creation of responsive oxygen types, which are the two reasons that affect the development of acne. Garcinia mangostana is highly efficient at hunting free radicals. Also, it was able to defeat the growth of pro-inflammatory cytokines that subsidize acne development.


Raise Heart Health

The two reasons that are believed to show in the occurrence of a heart attack are a shortage of antioxidants and augmented oxidative stress. Oxidative stress is basically an imbalance between the construction of free radicals and the capability of the body to respond or cleanse their damaging effects through nullification by antioxidants.

A study conducted in India to animal subjects displayed the cardioprotective result of alpha-mangostin, a xanthone derived from mangosteen. The fact that xanthones are very powerful antioxidants that can be found in mangosteen, this fruit may support reducing heart attack risk.




Strengthens Immunity

Mangosteen is absolutely the fruit you need to start eating if you’re looking to protect yourself from cold or you want to increase your immune system. Mangosteen is fully packed with xanthones, which reinforce most of the vital functions of our body, as well as immune health. It hunts harmful pro-inflammatory free radicals that cause illness, because mangosteen is also a good reference of vitamin C. The white blood cells called leukocytes that protect our body against external attackers and infectious diseases, stimulates by vitamin C both on the function and production.


Helps Digestion

Mangosteen fruit is an awesome basis for digestive health because it’s a high fiber food. Eating fresh mangosteen fruit can support to ward off all the gastric distress and constipation together with this joint health anxiety. Because of the high fiber that can be found in this delicious fruit, eating it can improve your consumption of prebiotics, which aid prebiotics regenerate inside the intestines. Don’t misjudge the importance of eating foods that are rich in fiber like mangosteen daily, because if you take good care of your digestive system, you’re helping your entire body to be healthy. Under promising conditions, mangosteen tree grows slowly but its height can reach up to 31 feet tall, and it has been reported that each tree can produce its fruits more than 1,000 in a season.

The tree of mangosteen appears as dense, dark green, large and silky leaves, and its flowers are rose-pink in colors. In terms of outside of the tropics, these trees usually don’t grow well. The size of its fruits is like the size of a small orange, round and trampled on the ends. The fruit of mangosteen’s segments resembles a mandarin orange, with hard, thick, deep red skin adjacent white flesh.

This purple colored fruit known as mangosteen is easy to love because of its sweet and yummy taste. This fruit’s taste is like the flavor of Lychee fruit but it’s sweeter and so gentle that melts in your mouth. One fruit of fresh mangosteen contains:

  • 10 milligrams of calcium
  • 7.2 milligrams vitamin C
  • 0.36 milligram of iron
  • 50 IU vitamin A
  • 5.1 gram of fiber
  • 0.4 gram of fat
  • 0.5 gram of protein
  • 15.6 grams of carbohydrates
  • 63 calories








History and Interesting Facts about Mangosteen

Mangosteen is highly appreciated because of its gentle texture, juicy, and slightly biting flavor. The mangosteen has been cultured in Indochina, Sumatra, Java, and Southern Philippines from ages. It is a common tree in the home yard in Myanmar and Indonesia, which is called by locals as men-gu.

It takes 8 to 15 years before its seedlings produce fruits, and only in alternate years the trees generally produce good crops. Mangosteen specifies how many segments it holds inside through the number petals on its bottom.

Mangosteen was introduced in the Western Hemisphere when it was first cultivated in English conservatories way back in 1855. Later on, mangosteen has been established in numerous West Indian Islands and Jamaica, followed on the mainland in Panama, Honduras, Guatemala, and Ecuador.

Knighthood was offered to anyone by Queen Victoria in the 1800s who can bring her fresh mangosteen fruit from Asia.

Mangosteen was illegal in the United States because of the notion that this fruit holds Asian fruit fly, however, as of today, mangosteen is no longer illegal. The ban was removed in October 2007.


How to choose, Open, and Consume Mangosteen

If you want to find mangosteen fruits the best location is in Asian markets, fresh mangosteen is not always available in U.S. markets. This unique fruit is easier to find as canned syrup or frozen. You can also find this fruit online, but its price is a bit higher to order.

When you have an option to pick a whole fresh fruit of mangosteen, choose for those with a stout, dark purple outer skin, this means that it’s ripe. Best mangosteen has a sleek shine on the outer skins and has a well green colored cap. Don’t choose mangosteen that has rifts with juices coming out of the fruit or hardened droplets of yellow substance. If you have seen a yellow section in mangosteen when you have opened it, the taste is very bitter. You preferably want the section within seeds that are deep white and firm, not luminous and yellowish.

Mangosteen fruits are not hard to open. Simply take the outer skin with a knife along the in middle of the fruit but do not slice through the pulp. Then, remove the top half and the eatable section of the fruit appear and ready to be consumed. Please take note that doesn’t let the juice from the purple skin of the fruit to stain your shirts because it is hard to remove when you wash it.

Mangosteen is already available in health or drug stores and in online as a great fruit supplement in several forms, including powder and liquid mangosteen juice, and as a capsule. Mangosteen fruit sections also good with other fruits like grapes, pineapple, watermelon, and papaya. Combining all as a fruit salad makes a very healthy and tasty dessert.




Mangosteen Caution and Potential Side effects

Be aware that if you eat fresh mangosteen fruit there are some hard sections and seeds that are bitter that you will need to dribble out.

If you have health issues, check first with your doctor before taking any mangosteen super fruit supplement. People with bleeding ailments might rise the danger of bleeding if taken a mangosteen. If you are taking a surgery, stop consuming mangosteen two weeks before because of its potential ability to slack blood clotting.

For pregnant women or taking breastfeed, there has not been a clear reliable information if mangosteen is taken as a supplement is totally safe, we advise to stay safe and not to take any supplemental forms of this fruit.



Mangosteen Conclusion

1. Mangosteen fruit originated in Southeast Asia and was banned before in the U.S. because it was believed to port fruit flies, the ban was lifted in 2007. This fruit has been shown to have amazing health benefits.

2. Mangosteen fruit has been known to aid digestion, strengthen immunity, boost heart health, amend acne, lower blood sugar, fight allergies and inflammation, and combats cancer.

3. Avoid mangosteens that have rifts with juices coming out of the fruit or hardened droplets of yellow substance. If you see a yellow section in mangosteen when you have opened it, it will taste very bitter. Prefer the section within seeds that are deep white and firm, not luminous and yellowish.

Mango is a well-known fruit, but have you heard the fruit named mangosteen? It’s okay for others who haven’t since after reading this artic...

Get ready to take your healthy eating to the next level and add an upgrade to your every meal with these superfoods. By adding these nutrient filled ingredients to enhance the health advantages of your beloved meals or snacks. No unexpected supplements, from cool to typical all whole foods based.



COCOA
As per research, cognitive function can be improved by the flavanols found in cocoa. Choose the powder of cocoa that is branded as non-Dutched, these means that the cacao holds more antioxidants after it’s processed.

ADD IT:
Rub it on meats, or put a tablespoon on chili or popcorn. It’s 1 tablespoon is equal to 30 calories.




BLACKSTRAP MOLASSES
Blackstrap is known still as an added sugar, however, a study found that it contains more antioxidants than other well-known sweeteners comparable to honey.

ADD IT:
Sugarcoat your cup of tea or coffee, or your baked beans and lentils. It’s 1 tablespoon is equal to 58 calories.




GINGER
This stimulating boost is well known as remedy for nausea and distressed stomachs, and because it contains an inflammatory property, it also used to ease osteoarthritis pain. There is a study found, that for two hours fat burning increased by 13.5 percent on dosing a small amount of dried ginger consumed in the morning.

ADD IT:
On a melted dark chocolate squares, mix ¼ to ½ teaspoon of newly grinded ginger and sprinkle it to your favorite fruits. Also, you can add it to your homemade stir-fry paste made from your brown rice vinegar, crushed red pepper or a squeeze of cayenne and crushed garlic, and a little of squeezed of fresh citrus juice, or you can add it to your simple vinaigrettes. 1-inch piece of ginger is equal to 2 calories.




AVOCADO
Don’t be afraid on the fat in avocado. According to science, people who eat avocado regularly have smaller waist measurement and less weight than those who don’t consume them. In addition, avocados are full of heart-healthy monounsaturated fats, magnesium, potassium, and fiber.

ADD IT:
In a pancake batter, a quarter of ripe avocado can give a creamy and thick texture. This is a delicious way to shift some carbohydrates. A ¼ of avocado is equal to 57 calories.




HEMP
Products like hemp butter, milk, and powder are made from hemp seeds and does not contain the psychoactive outcome of the cannabis plant. But they do contain iron, fiber, vitamin E, and important fatty acids, fats that is essential to eat because it is a requirement to your body and cannot be produce by your body on its own, which can help manage the threat of heart ailment.

ADD IT:
For any dish that gives itself to a nutty taste, fold one or two tablespoons of hemp seeds into your dish. Hemp seeds have slightly grassier flavor and they look like sesame seeds. You can also use them to have crust to seafoods or poultry, beat an egg or egg whites and coat the meat and sprinkle the seeds. It’s 1 tablespoon is equal to 60 calories.




PEA PROTEIN POWDER
Produced from yellow fragmented peas, this gluten-free powder and lactose has become a common plant based substitute to whey, and it can help to control starvation. A study found that people who consume pea protein felt more full, than who consume an equivalent volume of some other bases, including egg whites and whey protein.

ADD IT:
In an energy bites or pancake mix add a ¼ cup of pea protein powder. Your dish can be pasty or chalky if you add too much, so add a correct portion. For the cleanest ingredient list and best versatility, cling to an unsweetened version and should have pea protein isolate only. It’s ¼ cup is equal to 120 calories.




SESAME SEEDS
The white-hot source of fiber, selenium, zinc, iron, magnesium, and calcium is sesame seeds which include tahini an essential sesame seed butter. Sesame is quite having high fat content, but mainly in the heart-healthy monounsaturated and polyunsaturated forms. Polyphenols or also called lignans that can be found in these seeds may also help lessen blood pressure and cholesterol and aid immunity.

ADD IT:
Tahini can be added in salad dressing and it taste great, or can be use as veggie dip. Add sesame seeds to any dish to bring a crunch and a nutty flavor. 2 tablespoons of sesame seeds are equal to 103 calories, and 2 tablespoons of tahini are equal to 171 calories.




TURMERIC
Slowing the development of certain type of cancer mainly colon and defending against Alzheimer’s disease this compound called curcumin found in this curry spice. Also, a study found that curcumin might also help protect severe viral infections.

ADD IT:
Add a tweak of crushed turmeric in a warm water and lemon to start your day. Take note that it has an intense flavor. When taking an oatmeal, mix 1/8 teaspoon for your toppings. ¼ teaspoon of ground turmeric is equal to 2 calories.




MATCHA
Measured as more efficient foundation of antioxidants than fermented green tea, since the whole leaves are consumed, and matcha means powdered tea. The polyphenols that can be found in matcha helps to protect against some cancers and heart disease, and healthier blood pressure and blood sugar. One in specific, EGCG, may help to slow the development of breast cancer, lower cholesterol, and enhance weight loss.

ADD IT:
Matcha is consumed as drink in tradition. Also, add it to muffins, guac, soup, and eggs. It’s 1 teaspoon is equal to 0 calories.





How to Choose a Healthier Protein powder
To get the protein you need to stay fit and full powders make it easy. Find the best choice with these steps.

1. CHECK THE INGREDIENTS
Avoid products with undesirable additives such as added sugar or sweeteners and artificial flavors. There are also a lot of caffeine in a serving for some brands.

2. WATCH YOUR PORTIONS
Most people don’t need more grams in a meal per serving, check the grams you need for your mealtime, if the grams of your powder have more than you need per serving, lessen your intake.

3. GO ORGANIC
Choose a grass-fed and certified organic if you want a dairy-derived whey. It has an additional omega-3 fatty acids.

Get ready to take your healthy eating to the next level and add an upgrade to your every meal with these superfoods. By adding these nutrie...





ERROR #1
YOU TRAINED INCORRECTLY
Some runners have mountain people lungs and have feeling downright bionic at sea level. In training period, running in trails at altitude in subfreezing temperatures is not the best way to train for humid low-elevation road races that can get surprisingly warm midcourse. This is the biggest error some runners make. If you don’t train to conditions you’re going to be racing in, your body won’t know how to adapt to the course or to the terrain.

DO IT RIGHT: ACCOMODATE YOUR TRAINING TO YOUR EVENT
There is not a lot you can do to control elevation and climate changes, if you’re traveling to an event. Plan your training accordingly, you can study the elevation, surface, and average weather of your event. If you’re runner who’s targeting a road race, you should do 65% of training on your speed sessions and most long runs on asphalt. The pounding and repetitive motion of running on the roads will get your body to use on it. Also, it can help you avoid overuse injuries on hitting trails and park pathways for easy and recovery runs and some hill workouts.
You need to do a few long trainings runs in the hotter time of the day and wear an extra layer of dress if your race is in warmer climates. Try running up to 32km on a treadmill, with heat cranked up and turn off the fan. Changes in elevation has been proved challenging, you should drive to lower elevations for a few marathons paced long runs if you live in above 6,000 feet. You should get up high for a few trainings runs if you live in flat lands if you’re preparing for a high-altitude race. To get used to being oxygen-disadvantaged high intensity hill workouts can also help you. And be realistic for a flat course above 5,000 feet and even more for a hilly route, lessen your goal time by 5 to 20 seconds per kilometer.


ERROR #2
YOU GOT MENTALLY OUT
Many expert runners say, an ideal physical and mental preparation for the coming race day is training on the real course. But sometimes we assume that we knew too much. One common mistake is if you don’t study the course of the race you are preparing. An example is if you surge on an early downhill and surging forward on a flat stretch before the climb to a hill, when you reach the kilometers before the daunting climb, at this stage your mind and body will start to revolt in anticipation if you will restore time or save energy. By the time you will reach the hill your quads were already scraped and your momentum will be exhausted by nerves. This will be ended up as your slowest time to finish.

DO IT RIGHT: PREPARE YOUR MIND AND BODY
To match the terrain that you will encounter, study the course’s profile and plan your workouts. Spend one day a week training on up hills and down hills, if you’re training on a hilly race. You need to absorb shock with your quads better, learn how to run efficiently and smoothly on going down hills, also when you’re unusually fatigued from running downhill learn how to transition into running up hill. Include strength training workouts in your routine like squats and lunges, and at the end of the run when you’re already exhausted, do some hill repeats.
Use conception and refrains to counter anxiety. Portrait yourself running up the hill with aptitude and control, breathing deeply, pumping your arms, and picking your knees up, weeks before the race day. Initiate a strong and powerful mantra. Draw on those pictures and words by planning. Yield your race one kilometer at a time once the gun fire’s off. Individuals get fast of themselves and crank out. Break in the moment.




ERROR #3
YOU DIDN’T FUEL CORRECTLY
Sometimes in a race you let a kilometer go by before fueling, saving your shot until you really needed it. In this practice, there is a risk that you can encounter a low-blood sugar induced tingling in your face and it will be too late to recover. Once you are already on this kind of situation on a race, it’s hard for your body to catch up. An oxygen is needed to pump blood into your muscle and to digest food that is why it is difficult to re-stock your tank. On this scenario, you will end up with all those calories rustling around and it will make you sick.

DO IT RIGHT: TRAIN NOURISHING
Test with pre-run and on the run fueling during your training, cling on what works once you found out what you can take. Try eating banana, low fiber cream of wheat cereal, and white bagel that contains 75 to 125 grams of carbohydrates for breakfast. If you have an extra hour before the race starts, eat an energy bar before the race and sustain your sports drink all the way on the starting lane. Every mile an average runner burns about two-thirds of body weight in calories. At the 10-K mark take your first fuel and for the total calories you burn aim to replace it by 25 to 30 percent between this mark and at the end. That’s 5 to 6 gels or 500 to 600 calories for a 150-pound runner.


ERROR #4
YOU ARRIVED LATE
You need to plan your travel if the race is not in your place. Because unplanned travel for the race can cause you big time on race day. An unfortunate example is when your flight was delayed and it took you hours waiting in the report before you can finally board the plane. One result that can be for this scenario is when you arrive the place on dawn the day before the race. Your time to prepare before the race is lessen and you can also experience zero sleep the night before the race, that experts say that it is the important night, since nerves keep us awake on the night before the race.

DO IT RIGHT: GET THERE EARLY
A pressurized airplane cabin can yield your body to swelling and dehydration when you’re traveling to a race. And it can take more than 24 hours for your body to recover. To keep it to a minimal, wear a compression socks on the plane and bring your own water, avoid taking caffeine and alcohol which are both diuretics. For you to have time to rest the night before the race, spend time at the expo, getting goodnight sleep, and have time to do a 30-minute reform run, arrive at the place 48 hours before the start of the race. If you’re considering a tight budget, you can stay to an inexpensive hotel near the airport on the first night.
When the race is near your home, and you need to be at the starting lane 20 to 30 minutes before the race start, hit the porta potty, and to check you gear, arrive an hour before the race so don’t lose valuable glycogen supplies dashing to the start.




ERROR #5
YOU CONSUME TOO MUCH
A marathon runner is inspired for a sense of calorie allocation like an eat all you can buffet of cheese soaked ziti. You accounted carbohydrates loading before the race. The next day, your stomach plash and your waistband abrade all the way to the finish line, because of your naturally planned habit of drinking strong coffee and morning captions the buffet stayed in you. There is no surprise here, your digestion slowed because of the fat including the creamy high-fat sauces and cheese. So, if you got to sleep after having an amusing heavy meal, when you wake up your going to have a lot of undigested foods and nerves in your gut. At this situation, it may require you an unplanned recess stop and it can ponder you down.

DO IT RIGHT: STUFF UP PROPERLY
About 50 to 60 percent of runner’s normal blood sugar or glycogen stores are worn-out after months of training. They need to load carbohydrates 72 hours out not the night before the race for them to sustain energy for three, four, and more hours. Per pound of your body weight per day, eat 4 grams of carbohydrates. This would be 520 grams carbs if you’re a 130-pound runner. And your carbs diet should be consisting of 80 to 90 percent.
Route clear of high fiber foods, like pulp juice, peel on fruits, deeds, and nuts that will tend to leave a residue in your gut. Consume creamy pasta, bread, rice, juice, and peanut butter instead of melons or bananas. Experts recommend white over wheat because it contains low fiber in a prerace. Finally, make your lunch the biggest meal to take on the day before the race for you to have more time to digest.


ERROR #6
YOU GEARED ALL WRONG
Considered as one unfortunate race is if you’re gears are not complete and you forgot items that are important when running. An example is if you left or forgot to pack your cap for the race, and you need to use an alternative gear like a baseball cap. Once you have passed kilometers on the race and this cap saturated with sweat, you will be ended squinting until the race is finish. Race hesitancy like refusal to go with expensive or proper garments can also cause you in pulling over the race to fix your gears.

DO IT RIGHT: BRING LAYERS
Make a list of everything you needed or plan to bring, down to extra shoe laces and cross check every item you have listed once packed. You can pack three types of outfit: for hot temperature outfit, cold temperature outfit, and lightweight long sleeve shirt for something in the intermediate. Bring a light tech fabric beanie, a brimmed cap for temperature day and sunny, and a visor for a hot day. Account in bringing one lightweight long sleeve that you can tie on your waist or arm warmers if you’re worried about the temperature variations on the course. Do not wear expensive gears or things with value apart from your base layer. Too cold is better that too hot.




ERROR #7
YOU GOT WET AND COLD
A rain before the race day can turn the starting line into a muddy sea area. You are required to arrive early in races before the start hour, you will notice runners who are sprawling out and meditating in their bulky bag also waiting for the race to start, and you will start to think what to do while you are waiting for you to relax and prepare for the race.

DO IT RIGHT: BRING A USEFUL KIT
Some marathons have especially long morning waits. And as a smart runner you’ll arrive early wherever the you are running. If you are racing in a cold weather bring with you some disposable sweats to keep you warm, bring magazine or newspaper for you to read, and a plastic trash bag for you to sit.


ERROR #8
YOU DRIVE OUT TOO FAST
This is your tragic downfall and has always been, admit it. Whether it’s a mountain run with 250 fellow runners or a massive race with 250,000 runners, the frantic energy at the starting line is appealing. You will be demised if you throw an elevation at the start. For an instance in a mountain marathon, you flare out of that starting line with ecstatic rush and you didn’t notice that you were two minutes ahead where you should be pacing until KM 5. You should be aware of this, yes, it made you proud on pacing this fast, but when you reach KM 10, for sure you’ll need a rest.

DO IT RIGHT: HOLD BACK. SETTLE IN. FINISH STRONG
The constant worst way to run the race for runners to have to bank time at the start, because you burn through your glycogen supply too early. You must think of the first few miles as your extra warm up, and run slower than your goal pace. If you are running expressively slower that your goal pace when you reach the first KM 1 and KM 2, don’t be worried because there are ample of kilometers to make up the time.




ERROR #9
YOU GLORIFIED THE FINISH
On a rare occasion your family got to travel with you to a race, and you thought and imagine them cheering for you once you crossed the finish line, then sweep your sweats and celebrate your success. But, but in an unfortunate circumstance you did not see them, instead you’ll just crushed together with fellow finishers on marching toward the refreshing drinks and for your medal. After that, you directly walk to the family waiting area that is crowded and your family needed to walk couple of blocks to get to you.

DO IT RIGHT: MAKE A POSTRACE PLAN
Within the distance of the finish line and must be reachable, explore an area for a separate meeting place, don’t use the meeting area for families since this will be crowded and disordered. For you to remember the meeting place when you are on your postrace state, write it at the back of your bib so you can find the place correctly. You can also pick up a unique balloon for your family and crew for them to carry, so you can catch them with your eye even in the sea of crowded people.


ERROR #10
YOU FORGOT TO HAVE FUN
Naturally, when you’re racing you spend too much time in choosing gel flavor, freaking out in the starting line, and checking your watch mile after miles. You need to remember why you’re doing these things and never forget to have fun, think of your family of friends that will shout and cheer for you, and other runners that you will see as comrades rather that your competitors. Don’t just focus on beating and finishing the race, look around event, see how awesome the crowd, scenery, and the moment you need to sync to yourself.

ERROR #1 YOU TRAINED INCORRECTLY Some runners have mountain people lungs and have feeling downright bionic at sea level. In ...