Maybe you didn't know, but you are probably making some of these mistakes when you go for a run. Also, you should know what you can eat to perform better. Keep on reading!
Whether it's wearing the wrong shoes or not eating right, there are many mistakes that even the most experienced runners run the risk of making. Anthony Fletcher, a renowned trainer, highlights some common mistakes so you can fix them.
Skipping the warm-up
A warm-up before the race is very important; you can combine exercises such as lateral boards on each side and gluteal bridges to prepare the muscles to run.
Running the same route at the same speed
We need variety to train the body in different ways. However, we also need familiarity for the body to adapt. If we keep doing the same thing, same speed, same distance and travel, that can lead to a lack of progress but also potentially increased risk of injury.
Be well hydrated
You should always approach a session with adequate hydration. If you are in normal condition and the session does not last more than an hour, there is no need to drink additional water.
Neglect of recovery
We should pay a lot of attention to fitness in general, especially if we are running. People neglect all aspects of preventive health until it is needed as a cure. Sleep is the only way to recover, everything else is there to help.
Wearing the right shoes
You should choose shoes designed for running since many people run in the wrong kind of shoes and feel discomfort in their feet afterwards.
Forgetting strength training
Strength training is incredibly important if there is time for it. With some professional athletes there is no time or energy to do it. Changing an hour of running for an hour at the gym can help you have a more balanced and healthy body by varying your exercises.
Best foods for runners: what you should and shouldn't eat
It's known that on an empty stomach the body has less energy, food intake should take place an hour and a half before the activity. And if it is about heavy meals, with high-fat content, it is necessary to increase that period to about three hours.
Time is one of the factors to consider, the other is what you eat. It is suggested to include liquids, carbohydrates, and low-fat proteins.
In breakfasts and snacks, some examples of this combination would be tea, yogurt with granola and sliced fruit; coffee, tangerine and a natural ham sandwich, and chocolate with vanilla. The amount depends on the needs of each person and the training of the day, a 30 km distance is not the same as a regenerative jog of 30 minutes.
After running: carbohydrates
After exercise, the body can also benefit from choosing the right foods. In the post-running stage, it is essential to include hydrates, to recharge energy, proteins, to repair muscle cells, and fluids, to rehydrate.
To determine how much time to allow between exercise and food intake, whether it was an intense training session or then there is another training shift, the nutritional recovery must be more aggressive: not allowing too much time to eat and respecting a good amount of hydrates.
Are proteins really necessary?
Protein is said to increase muscle tone, but is it really necessary? An athlete always requires more protein than a sedentary person, but that extra amount can be perfectly covered with food. They must be present in all meals, but without overdoing it so as not to take up space for carbohydrates. Taking protein supplements has no effect on muscle strength and growth.