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Phuket Health: Exploring island fitness

Legacy Phuket Gazette

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Phuket Health: Exploring island fitness | The Thaiger
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PHUKET: Thousands of long-distance runners are starting to get the butterflies ahead of the eighth annual Laguna Phuket International Marathon (LPIM), which takes place early tomorrow morning (click here for story)

To help prepare, if not calm some nerves, fitness contributor, Hayden Rhodes, has provided some more training tips and advice in this article, which will elaborate on last week’s feature, ‘Marathon Training in The Beauty of Phuket’:

It is important to note that anyone can improve his or her strength and fitness and I encourage you to do so while exploring this beautiful island and neighboring regions. So, here we go, the next seven training fundamentals continued from the last article:

1) Fuel is vital. Your nutrition intake will either enhance your performance and recovery rates or deplete your life energy. Because you are now ‘in training’ you will require more substantial foods to sustain your training lifestyle. Many people think because they train they can eat anything and get away with it. You can’t. It catches up with you in the long run.

Focus on highly nutritious natural foods and ensure you consume quality essential fats, proteins and carbohydrates at each meal.

2) If you are out of breath, you are going too fast. Building endurance means remaining aerobic and ‘running easy’ or ‘training easy’. If you are panting heavily or struggling to breath, then sooner, rather than later, your muscles will pack in and your endurance efforts will be squashed.

In Christopher McDougall’s book, ‘Born To Run‘ he suggests that going too fast too early is one of the biggest mistakes beginners can make. Always remember that distance determines your pace, so on your weekly long training sessions, you should start at a very comfortable pace.

3) Days that are not set aside for sport specific training can be used as active rest days. This means you exercise but are giving your body a rest from the sport that you predominately train for. Active rest days are vital to avoid injuries and overtraining, and should include activities to help your overall performance/ These include joint stability, muscular balance, connective tissue strength, improving posture, and low intensity technique work or simple X-Training. Oh, and you will obviously want at least one full recovery day each week! (Think Spa and massage)

4) Having good alignment is golden. Do what ever it takes to stretch muscles in your body that are overly tight – this will help balance and strengthen your entire body and plays a vital role in performance and endurance capabilities. As society continues to speed up, we ironically are forced to slow our bodies by sitting down in front of screens all day, Corrective stretching is one of the best forms of medicine we can use. Find a trainer to help utilize specific techniques to make it fast and effective and I recommend you stretch everyday. You read that right. Everyday.

5) Hydrate or die. A huge part of endurance performance comes down to water balance within the cells of your body. The smallest amount of dehydration can lead to fatigue, pain, poor concentration, cramping, mental mind freaks – I could go on. Hydrate regularly with small sips of quality water all day and every day, and aim to stay cool.

6) It may be a good idea to find some local 5 -10k or even half marathon events (depending on dates and training age) during your build up period to experience an actual race.

Race day is very different to going out for a jog round the block. It is a good idea to consider that the month before competition, the goal should be to go 85% of the race distance during at least one of your weekly long training sessions.

7) Lastly, as the event comes closer be sure you have a tapering period where training volume is dropped considerably.

Tapering allows your mind and body to build energy and reserves and create stimulation to allow you to perform at your best and stay cool on race day.

Follow Hayden on W: Facebook/RhodesToHealth.

Keep checking our online
Phuket Sports pages, join our Facebook fan page or follow us on Twitter for the latest local, national and international sporting news.

— Hayden Rhodes

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Thailand

Hotels and restaurants raided, 50 arrested for allegedly cheating “We Travel Together” subsidy scheme

Caitlin Ashworth

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Hotels and restaurants raided, 50 arrested for allegedly cheating “We Travel Together” subsidy scheme | The Thaiger
PHOTO: MGR Online

Several hotels and restaurants in Phuket and Chaiyaphum were raided this morning and 50 people were arrested for allegedly stealing from the government subsidy scheme “We Travel Together.” The scheme was launched to help businesses that were financially hit by the lack of tourists during the Covid-19 pandemic and to stimulate the battered economy.

Last month, the Tourism Authority of Thailand governor Yuthasak Supasorn filed a criminal complaint against 312 hotels and 202 shops for allegedly cheating the scheme which covered 40% of room rates and offered e-vouchers. Instead of lowering prices to draw in more travellers, some hoteliers and restaurateurs allegedly raised their prices to get more subsidies.

This morning, police arrested 38 people in Chaiyaphum and 12 people in Phuket suspected of cheating the subsidy scheme. Suspects, including hotel and restaurant operators, face charges ranging from fraud and false identification to misusing electronic cards and adding fraudulent information to the computer system.

Nation Thailand says the verification system for the scheme was not stringent and people were able to register fake hotels and list fake bookings. Some hotel operators recorded higher prices for rooms to get a bigger payoff from the government.

SOURCE: Nation Thailand

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Thailand

Phuket eases restrictions, bars back to late-night hours

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Phuket eases restrictions, bars back to late-night hours | The Thaiger
PHOTO: Culture Trip

Things are getting back to normal in Phuket. The provincial government eased disease control restrictions, allowing restaurants, bars and entertainment venues to go back to their normal operating hours – no more midnight closure order – and lifting the late-night alcohol ban.

While bars can now stay open late and serve alcohol after midnight, dancing is prohibited and venues cannot serve alcohol in containers that will be shared among groups of people.

The Phuket Communicable Disease Committee agreed to ease the restrictions yesterday and an order allowing late-night hours and alcohol sales was posted today by the Phuket’s Public Relations Department.

“As the Covid-19 situation in Phuket has improved that there are no more Covid-19 infections found, the committee agreed to cancel the late-night alcohol ban in order to revive the economy of Phuket.”

All businesses related to gathering activities are warned to follow the Covid-19 preventive measures.

SOURCE: Phuket News

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Crime

2 shot dead at Phuket Bus Terminal Saturday night

The Thaiger

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2 shot dead at Phuket Bus Terminal Saturday night | The Thaiger
PHoTO: Nashaplaneta.net

Police say 2 men were gunned down at the Phuket Bus Terminal by a colleague at the terminal along the stretch of Thepkasattri road heading into Phuket Town last night. The incident happened at about 10:15pm with the local police chief arriving along with medical staff from Vachira Hospital shortly after the incident.

60 year old Wian Iadchuthong, the alleged gunman, was waiting to surrender at the scene when police arrived. Police say Wian appeared to be drunk and told them he had a serious argument with the 2 men and decided to take their lives with the gun. Police say they found 50 year old Yod Sae Lee lying on the ground in front of a taxi service stand, badly wounded. He was given CPR before being rushed to Vachira Hospital where he was pronounced dead.

54 year old Prakob Chuthong was also found lying dead by the counter of a 24 hour car park service kiosk. Police say he had been shot 2 times, once in the left side of his head and once in his left rib cage, according to Bangkok Post.

Witnesses say before the shooting, Wian was quietly drinking alone. But after getting drunk, he walked to the counter of the car park service kiosk and allegedly fired 2 shots from a 9mm gun at point-blank range, killing Prakob instantly. Wian then ran towards Yod, who was sitting in front of the taxi service stand. Yod saw Wian coming at him with the gun and he ran away to 1 side of the terminal building, only to be intercepted by Wian who allegedly fired 5 shots. Yod was hit 1 time in the head, 2 times in the torso and 2 times in the legs. Yod was also rushed to Vachira Hospital where he later died.

An initial police investigation found that the 3 were close colleagues at the workplace, but often engaged in heated fights over motorcycle taxi and taxi services at the bus terminal.

SOURCE: Bangkok Post

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