3 TIPS CỰC DỄ ÁP DỤNG ĐỂ TẠO THÓI QUEN DẬY SỚM CHẠY BỘ

Hey, welcome back to a new video of Dang Khanh Danh Minh this week. And if this is the first time you come to my channel, I make quite a lot of videos related to good books. I will also share with you some tips for you to learn languages ​​such as English and Chinese. And through that, I will also make some videos to share with you my passion, which is running. And that's the topic of today's video. First of all, I would like to share with you 3 tips that Dang Khanh Danh Minh has used in the process of making the habit of waking up early and running. I started running seriously to participate in some marathons in Vietnam about 9 months ago. And a while ago, it was just an on-off story because I just thought it was a period of time where I could maintain my health. But at this point, when running has become something that hurts me, today I am confident to bring you 3 tips that Dang Khanh Danh Minh can actually apply. I'm sure it will be effective for you, especially for new people who want to do this habit, which is that you can wake up early and run. Because honestly, these are 2 habits that I think will create quite a lot of changes in your life after that. The first tip I want to share with you in today's video is that you have to make an appointment to go to bed early. And best of all, you should prepare yourself for the parts related to running shoes, running shoes, like running shoes or some of the phones you bring with you from the previous night. Because in the process of talking to some runners, some of you who run with me, I see that there are quite a lot of people who wake up very late. For example, you like to watch movies, you like to go out, and the next day you still want to be able to wake up early and run. And speaking of this part, it sounds quite old-fashioned, like an old man. That is, if you want to wake up early, around 4 or 5 in the morning, you will actually have to go to bed from 10 o'clock, or even earlier than 9 o'clock. And there are quite a lot of people laughing at me when I talk about this part, that is, it is impossible in this era when you have too many things that interfere with our lives. It's too short, like some of you spend time on the phone before going to bed, some of you spend time going out until late at night, then going out for a drink, and the next day you will have a pretty tired state. And then you start to practice the parts related to running like this. Or the simplest thing is that you listen to the alarm clock, but you can't turn off the alarm clock to go, or you immediately can't take off your shoes and go out to practice this habit. This tip sounds very simple, so you should spend time preparing for yourself. The night before, even the parts related to meals are the same. It's best that you choose light meals, not too heavy meals like meat, or some parts related to food, drinks, or coffee, then the next day is really hard for you to wake up early. And through that, you choose some foods that are healthier, like fruits or some foods that make your body very light, so that the next day you can wake up and take the first steps in a very light and light way. It's not like some of you go to bed very late, and then you eat those heavy meals like that, and the next day you wake up, it's not good for your health. Of course, some of you say that it's because of your job or your habit, but you really have to prepare for yourself like this, because the preparation period will take up 70% of your success for this habit. Because there is one thing that is very natural for us to understand, that is, in the process of trying to practice that habit, if we do it on the first day, the second day, with each small step like that, it will affect the next days we can do it. It's not the first day we do it, and we're not too serious about this habit, or the parts that we don't want to happen in the process of practicing the habit, then the habit is very easy to be broken in the period of time that you just participated in this challenge. So this is the first part I want to share with you, which is related to preparation. You prepare for yourself that you will have to go to bed early first, and then prepare for running equipment, you will even pay attention to some parts related to nutrition, because the habit is that in the process of running, there are quite a few times that many runners have to stop because of various reasons. The second tip I want to share with you is that you should start with really small things. For example, the first time when I started participating in a running challenge like this, and the habit is that I can't be a person who wakes up late, for example, I just do one thing and the next day I can wake up at 5 am and keep doing it for a long time. For example, the first time I woke up at 6.30 am, I would set an alarm clock at 6 am to let my body gradually get used to the process of waking up early like that. And it's just right in the process of running like that. There are quite a few new runners, so they are quite confident in the process of running, right? But actually running is not a story that you can eat one thing right away, but you have to have some commitments, for example, from 3 to 5 kilometers like my first time. And you can run slowly, because in the first time we can't, our body can doubt the process of running a few kilometers in a new day. And when we move from a sleeping state, we can think like that, and move to an active state, we need a period of time. And best of all, we should ignore the parts related to the kind of we evaluate ourselves in the first process, we can't do it because even myself in the previous process, even though I went to the gym, and I could run a few kilometers on the treadmill, but in fact, going out on the street and maybe running in a group like that, it will be very different. And I have to take the time to get used to it, that is, waking up early and running a few kilometers like that. Not to mention the training sessions, it's a lot more tiring. As you know, in the process of training for the marathon, it's not simple, I just need to go out and run a few kilometers slowly like that. And we will have quite a lot of exercises, quite a variety. And this is a part that I want to emphasize to you in the training part, that is, you will have to avoid injuries, because injuries will really reduce the training spirit, it will reduce the energy to be able to work a lot per day. Personally, I have had quite a few injuries in the process of practicing this habit. However, to be able to come back to a training session like that, it takes quite a lot of time, you even have to have a lot of self-compassion in the process of practicing like that. So this is the part I want to emphasize to you, you should set a small goal, so that you can complete it. And gradually after that, because of your muscle structure, as well as your training schedule, your body may be able to adapt to the fact that we wake up early and exercise a little bit like that. Later, if we feel that our body can adapt better, we can move on to deeper training, to be able to participate in some marathon or full marathon races in Hanoi. And we may meet on the track like that day. We can share with each other that when you watch my video like this, you start to set a goal for yourself, and you complete, for example, 3 to 5 km a day, and you can sign up for a marathon race at the end of 2020. At Long Bien Marathon, for example, I will probably participate in that race, with a distance of 42 km. So this time of the month, I will start the training process for 16 weeks, and I will have to spend time to train in the morning, because the morning time will be much cooler than the afternoon. And if you study more about running better, you will see that when the temperature is still at a very good level, and the morning is so early, the training will be much more effective. So this is tip number 2 that I share with you. You should set a small goal to be able to complete it first. And after a while, when we gradually build muscle structure, as well as some habits, later we can make a habit to wake up early and run very easily. Tip number 3 that I want to share with you in today's video is the last tip. You should find a community or a small group so that we can make this habit together. I see a lot of benefits from this. For example, you can get together early. For example, you can share some knowledge related to running. Or simply, you can run together and encourage each other not to give up. Because I learned in the first period, when I started participating in the 66-day challenge, as you know, I started to wake up early and run. At first, I participated alone. After that, I got to know some runners. And there is a very strange thing. Those runners, those who run, we connect with each other very quickly. And through that, we will have a small group so that we can run together. Even later, if we go further, we can participate in some competitions together. For example, the last time in Saigon, I participated with my flagship team to participate in the marathon, Happy Marathon in Saigon. And actually, I realized quite a lot of points that a small group can support and help each other. For example, a part that quite a lot of people have to do is during the process of participating, we have to do some parts. Sometimes we wake up late. Or sometimes we can't complete that route. And usually, if you are alone there, you will usually evaluate yourself that you did not do well and then you will be disappointed. But if there is a small group like that, we can support each other in many aspects of life. It's not just that we can wake up early and we run like that. Because in the process, you know that you have more reasons to be able to run. For example, sometimes I can have Western Lake races, or sometimes I have races in Saigon. For example, it will create a certain excitement in the process of being able to wake up early and we can take off our shoes and go out. It's better than being alone and you can run alone. I'm not talking about people who have a pure passion for running. But for myself, if I can connect with my brothers during the process of developing a habit to be able to check each other, as well as motivate each other, or maybe give some rules to punish each other, then that's great. For example, during the process of participating in these awards, I also shared with my brothers that if any of my brothers have a good result or any of them are awarded, there are other parts. Or sometimes it's related to running accessories. For example, if you have a good result, a good achievement, if you have a good habit, if you have some small rewards during the process of doing that habit, then our brain will immediately convince us to try to maintain that thing. Make yourself feel pretty good and you will maintain to be able to do that action. This is the number 3 I want to share with you. It's better than we find a small group, find a small community so that we can motivate each other to help each other during the process of doing this habit. And when we have a team, when we have a better reason to go out, then running a few kilometers, even participating in marathon running is not too difficult anymore. So in today's video, I can share with you 3 main tips so that you can wake up early and run. Don't forget that I am also having a community called 66 days challenge to practice the habit which is waking up early, running, learning English as well as some other habits that you want to add to your life. I will put the link of this 66 days community under the description of this video. Through this video, I also want to send you a message if you have started to practice this habit of waking up early as well as running and maybe you have the ability to join me in the marathon runner in 2020. And I will see you in that race. Try your best. Let's wake up early and practice this habit because honestly it will be very good for you because during the time I participated in running, I did not have any pain at all.