Practicing physical exercise like running encompasses more aspects than the exercise itself. This is because the improvement in performance and quality of life is associated with a set of factors, and by improving each of them, we will have a much more significant and faster result. Then you’ll get some tips to put into practice along with your running workout. They will help you not only have better health but also significantly improve your results.
Eating well should be a habit for everyone. However, maintaining a healthy diet is even more critical and an essential part of the process to have a good performance in running training. A balanced diet with macro and micronutrients so that you have all the energy support you need during training and daily tasks. Eat vegetables, legumes, fruits, lean proteins and avoid processed, refined products, bread, white flour dough fried in excess with vegetable oil. Eating well before your workouts is also critical for having enough energy to complete your workout without unusual wear and tear.
Ideally, the student should be accompanied by a nutritionist. This professional will know how to measure adequate amounts of food for your student’s training level.
Some people also use supplementation. Although it is not 100% necessary in most cases, it can be a practical and time-saving alternative if your student has a routine with very restricted schedules, leaving little time for an adequate meal with food. Remembering that supplementation outside the situations explored above is commonly done in athletes, as this audience has a robust training demand, and the necessary intake of needs via food is not enough.
A nutritionist must also make the prescription of supplementation. He will assess the case and identify whether or not there is a need to use supplementation and what type of supplement to take.
Hydration is essential for any living being, even if it is sedentary. Although many people claim not to like water or “can’t drink much water,” our body is mainly composed of this substance, and dehydration is a severe matter that can lead to death in extreme cases.
When it comes to aerobic training, hydration is even more critical. Due to high caloric loss and water elimination through sweating, dehydration is widespread in long races such as half marathons, marathons, and ultramarathons. A beginner practitioner, especially if your goal is weight loss, can also lose a lot of water due to sweat loss by regulating body temperature.
Training on hot days also requires good hydration, as the cases mentioned above occur more frequently.
In recent years, the great importance of breathing in training has been discovered. In the first place, keeping breathing at a frequency helps even more in gas exchange in the lungs during training and helps maintain heart rate levels. Where short, rapid breathing tends to contribute to an elevated heart rate. Another significant role that occurs specifically in expiration. We can more efficiently contract the accessory muscles of expiration through forced expiration, which are the internal intercostals and abdominal muscles.
With the abdominal muscles contracted, we have two advantages:
- The first is strengthening this musculature, from the rectus abdominis to the transverse at the same time as running training.
- The second advantage is that this contraction will stabilize the spine; that is, the impact will be distributed in a way that, in the long term, will not harm the practitioner’s spine.