Wednesday, September 23

Strategies for improving marathon performance

Daytime nap
Mo Farah, the most successful British athlete in Olympic history when he won the 2012 and 2016 Olympic gold medals at both 5,000m and 10,000m, shared with Runner’s World magazine that he slept from 10 pm to 7 pm The next morning, plus 2 hours of nap time in the afternoon.
Besides taking short breaks like meals, getting enough sleep also helps improve muscle glycogen storage, while helping to recover and minimize the risk of injury to runners. A 2014 study of 112 high and high school athletes in the US found a link between injury and sleep deprivation. For athletes who sleep less than 8 hours a day, the risk of injury is 1.7 times higher than those who sleep more than 8 hours.

Niềm vui của vận động viên khi về đích VnExpress Marathon Quy Nhơn 2019.

When an athlete sleeps more than 8 hours a night, the physical exhaustion decreases 10-30%, increases breathing rate, and reduces heart rate significantly. Muscle strength is maintained continuously. In contrast, in the absence of sleep, cardiovascular activity, metabolism, and respiration are hindered, lactic acid accumulation faster, reducing oxygen saturation, increasing the amount of CO2 in the blood. At the same time, the ability to cool the body through sweating is also impaired by insomnia.

Overcome lazy psychology
Many runner feel comfortable with their running pace even slow. They think that speed improvement will come naturally over time.
To run faster, each person needs to overcome many barriers, both physical and psychological. The brain often gives up before the body suffers. Psychological training, for many people, is just as important as physical exercise.
To prepare psychologically for racing or before stressful running, many runners even have to use imagination. Imagine running well on competition day will partly help them prepare mentally well at the starting line. Deep breathing also helps calm down before events. Breathing deeply five times before departure will reduce stress when your breath and mind are relaxed.

Practice running up and down the slope
Running on mountain roads or stairs is a favorite exercise of the top runners. The combination of speed and the force exerting on muscles when running downhill can improve jogging performance significantly. According to some runner, when running downhill, the reels spin faster to help improve elasticity and flexibility of muscles.

Runner Nguyễn Văn Bình (Bắc Giang) tập leo núi hàng tuần để bổ trợ cho chạy bộ.

Jogging on the sloping surface, the buttocks, thigh muscles, back muscles are maximized. If running on a slope of about 30%, the impact effect has increased 3 times compared to training on the plane.
One or two jogging runs every week will help runner feel the change in fitness. The energy expenditure of this exercise is many times more than walking on the surface of about 67%. If walking at a slope of 0%, speed 5.5km / h, runner consumes about 50 calories for 15 minutes of training time. Meanwhile, if you walk at a slope of 30%, at the same speed of 5.5km / h, the consumption is 90 calories.

Healthy diet
Jogging requires a lot of energy. Exercise needs a combination of food and nutrients to always feel energetic and free from injury. About 55% of runner’s daily calories should come from carbohydrates, 25% from protein, and 15 to 20% from unsaturated fat.
Carbohydrates (also called carbs) are the most important source of energy. Runner can be able to eat carbs with many common foods such as whole grains, potatoes, fruits, rice, starchy vegetables. The body converts energy from carbs better than fat and protein.
In addition to starches, protein is also essential for the mobilizer because it creates energy, while helping to repair damaged tissue during exercise. The average amount of protein needed accounts for about 15-20% of the food consumed per day. Marathon trainers should choose low-fat and high-protein proteins like fish, lean meats, poultry, low-fat milk, beans, grains, etc.
During training, runner should regularly add fat, about the necessary amount and especially use water regularly.