all runnersFrom those who want to improve their marathon record to those who simply aim to reach the finish line in 5 km, They look for ways to improve their performance. And what better way to do it than Rely on scientific research? In recent years, several studies have been published aimed at understanding how physical fitness can be improved. Here you will find 11 whose results can help you in your race.
If you usually sleep nonstop through the night, you’re in luck. A study in the journal Sleep found that sleeping for eight hours at a time reduced the risk of dehydration. Participants who slept six hours a night were 16 to 59 percent less hydrated than participants who rested eight hours straight. Dehydration can interfere with cognitive and even physical performance (disabling running). And if you were already dehydrated before running, losing sweat during exercise will only make it worse.
Keep Your Vitamin D Levels High
There are many vitamins and minerals that runners should get from their diet. Among the most important is vitamin D, in a study published in the European Journal of Preventive Cardiology, participants with higher levels of vitamin D also had higher VO2, an indicator of good physical condition. A vitamin D value of 20 ng/mL to 50 ng/mL is considered normal, while values below 12 ng/mL indicate a vitamin D deficiency. But to know these values, you need to do a blood test. To make sure you get enough vitamin D, eat foods like egg yolks and oily fish, and also spend time outdoors.
Get more protein
Do you want to do your character on 5 or 10 km? Along with your workout plan, nutrition is also important. Specifically, the amount of protein you eat. According to a study published in Medicine & Science in Sports & Exercise, runners who took in a large amount of protein – 1.8 grams per pound of body weight – ran 1.5% for 5 kilometers (about 16 seconds), faster than runners who took less.
So, according to this research, if you weigh 60 kg, you should consume about 108 grams of protein per day. Foods like chicken, turkey, fish, tofu, tempeh, and beans are good sources of protein that will help boost your performance.
Snack before bed
According to a study published in the British Journal of Nutrition, eating cottage cheese around 30 to 60 minutes before bedtime can help build muscle while you sleep. And more muscle means you can run faster for a longer period of time, so your training and races will get a huge boost.
Don’t miss the breakfast
Further evidence that breakfast is indeed the most important meal of the day comes from a study published in the American Journal of Physiology: Endocrinology & Metabolism, which found that the morning meal helps the body better burn carbohydrates and thus increase resistance. The best solution is a breakfast rich in carbohydrates and protein.
Put more iron on the table
Although you’ve probably heard of iron, you might not know much about it and why it’s so important for runners. The truth is that this mineral is essential for runners because it gives energy and is essential for supplying oxygen to your muscles.
Foods like oysters, red meat, white meat, fish, eggs, tofu, raisins, whole grains, spinach, and legumes are all good sources of iron to include in your diet regularly.
think like heroes
Who knows how great champions like Eliud Kipchoge win races? Sure, they train, but they also have a fair amount of mental tricks that they use when the going gets tough. And a study, published in the International Journal of Sports and Exercise Psychology, found that using the same strategies as professional runners – such as focusing on breathing, paying attention or using self-motivational phrases – can also improve the performance of runners.
Running regularly has a beneficial effect on many aspects of your life, improving mood and relieving stress to name a few. But a study in the Journal of Applied Physiology also showed that those who exercise lifestyle habits, and rack up miles consistently year after year, show heart capacity and muscle condition typical of people younger than a few decades. People in their 70s who trained for the past 50 years had a similar VO2 max as people under 35, and women of the same age who continued to train for the same duration had a VO2 max similar to that of people 15 years younger. Additionally, the older participants had similar muscle composition to those in their twenties.
Drink (more) coffee
There are few things runners love more than a cup of coffee (okay, best of all) and several studies show that caffeine has multiple benefits when it comes to running: it can make it go faster and it gives more strength to your muscles. and help them. Recover faster and improve your concentration. So go ahead and have a cup of espresso before your workout.
Are you ready to test the scale?
No matter how fast or how long we have been running, the thought of climbing stairs can always be “tiring” and always tempting the elevator. But a study submitted to the European Society of Cardiology’s EuroEcho-Imaging found that people who were able to climb three or four flights of stairs in 45 to 55 seconds without having to stop had the best aerobic fitness and the highest risk. weak to die prematurely. For cardiovascular problems, cancer or other diseases. So next time, don’t take the elevator.
According to a study published in the American Journal of Epidemiology, by adding strength training to your training program in the form of cross-training (an alternative sport to running), you can live longer. The study suggests that those who consistently increased their risk of early death increased by 23%. So find a gym, find a trainer, or buy some home tools and… start working out.