To improve running performance, it is important to wear lightweight, comfortable, flexible, airy shoes appropriate to the type of footprint that can be evaluated when shopping for shoes in the store. In addition, sneakers should be changed every year if worn more than 3 times per week.
Another 5 tips to improve race performance include:
- Plan the trainings : The trainer can establish an individual plan with different techniques of endurance, strength or speed in the race according to the objectives, but there are applications for the cell phone that can help those who want to start running on the street.
- Breathe Properly : Inhale for 3 strides and exhale for 2 strides (3: 2 ratio). This allows that alternate feet are used during exhalation, avoiding the risk of injury. In addition, it is important to use abdominal breathing, which uses the diaphragm rather than the chest, as it allows more oxygen to be drawn;
- Strengthening the muscles of the legs, abdomen and back : Doing muscle strengthening exercises allows better absorption of the impact of each step, increasing energy for the next step and preventing injuries;
- Do warm up before the race: start with a walk, progressively increasing speed. This raises the temperature and optimizes the muscular work, preparing the body for the race;
- Do a correct feeding: before training, ingesting carbohydrates to provide energy to the body, during training drink water, isotonic drinks or coconut water and after training, ingesting proteins to promote muscle growth.
Another way to improve race performance is to not make any injury worse. Even muscle soreness that arises after a workout should be combated to decrease the risk of trigger point formation that will cause pain and discomfort, compromising the next workout.
A great way to combat post-work pain is to do an auto massage in the most painful places. You can use your hands and even a tennis ball, but for a deeper massage, and therefore more efficient, you can use foam roller, which is a hard foam roller that serves to deeply massage the muscles and tendons, especially after a heavy workout. See what exactly this foam roller is and the step-by-step how to use it to combat the pain caused by the iliotibial band and the back.
In addition to all these tips, it is also important not to smoke because the cigarette harms the absorption of oxygen by the alveoli, decreasing the performance of the race.
Here's a great recipe for a natural isotonic prepared with ingredients you have at home that help keep you hydrated and ready to keep running on the video:
