Running

When it comes to running, it's very easy to fall into a routine and never change anything because you do not think about it, but in doing so you may miss valuable opportunities to improve yourself. Many of them are available to you when you are racing, but did you know that you could also improve your technique outside of your racing sessions? Here some tips to help you run faster, faster and longer.

EVACUATE VOLTAGE

You may be expecting all the pain in your running sessions to show up in the lower part of your body, but that is not always the case. Pounding the pavement can also cause discomfort in your neck and shoulders, which can make your session twice as difficult. The best way to cure this tension is simply to prevent it. To begin, check your posture when you are sitting at your desk. There is a good chance that you are too leaning forward, which can harm your health and damage your body in the long run. Also, do not be afraid to change the position in which you sleep. Spending the night on the stomach creates tension in the cervical vertebrae. Position yourself on the side or on the back to give your muscles a well-deserved break.

DRINKING COFFEE BEVERAGES

Your cup of tea or morning coffee not only gives you a boost to go to work, but also energizes your running session. Eating a caffeinated drink on awakening can help you feed your best performance by making you faster and stronger, but also more alert, energetic and focused. Not bad, is it? Caffeine can also give you the burst of energy you need at the fateful time of your session by repelling fatigue.

REFUEL ENERGY

There is nothing worse than feeling completely emptied in the middle of a running session. You can avoid this by eating the right foods before you leave. So you should focus on foods that are high in complex carbohydrates (eg porridge and whole wheat pasta) because they increase your glycogen levels, which provide energy to your body and delay the onset of fatigue. Carbohydrates are particularly important when training for a marathon, because when your carbohydrate reserves are depleted, your body draws its energy from your muscles, which slows you down.

WALKING AS A RUNNER

Consider each step taken as an opportunity to improve your racing technique. When you walk, try to become aware of how your feet touch the ground. Avoid placing the heel first, as this can cause back and knee pain. Try to get on the front of the foot. In this way, your muscles are able to cushion the weight of your body and reduce the impact on your joints and your bones. You should also pay attention to where your feet land in relation to the rest of your body. Ideally, your feet should come in contact with the floor just below your hips, not far ahead. The impact on your legs is reduced and you are less likely to injure yourself.

MAKING SLEEP A PRIORITY

If you are an early morning runner, it is absolutely essential that you go to bed early. In addition to improving your performance, being rested allows you to reduce inflammation and speed up the healing process when you are injured. But sleep (or lack of sleep) not only influences your body, it also has a considerable impact on your mind. Motivation is directly related to your state of tiredness, so if you are sleeping your priority, you will have more chances to stick to your goals.

RESPIRATE CORRECTLY

Breathing seems to be a rather simple thing, is not it? The only time it becomes difficult is when a run is over, when we are out of breath, we go through the last few hundred meters. Breathing problems are very common in beginner and intermediate riders. But the good news is that everyone can learn to breathe properly through some very simple exercises. Try to focus on your breathing at least twice a day. An excellent technique is to put one hand on your chest and the other on your abdomen and to breathe deeply for 1 to 2 minutes. The expiration should last as long as the inspiration. Many athletes tend to exhale longer, which prevents their bodies from expelling all CO2 from their lungs. The more you exercise, the more you will manage to control your breathing in the long run.

STRETCHING

• Stretching every morning will help prevent injuries to the muscles most affected by running. Regular stretching improves your flexibility and amplitude of movement, which helps lengthen strides and improves blood circulation. Stretch your buttocks, quadriceps, hamstrings and calves:

The quadriceps

• Stand straight, throw a leg back and grasp it with the corresponding hand.
• Tuck your pelvis and bring your shin back to your buttock.
• Keep your knee pointed to the ground throughout the stretch to protect the joint from your knee.
• Hold for at least 30 seconds, then change legs.

Hamstrings

• Sit on the floor and stretch your left leg.
• Bring your right foot back to the inside of your thigh so that it touches the top of your left leg, if possible.
  *Without rounding your back, or your hips, lean forward, towards your left foot, as if you wanted to touch your toes.
• Hold for at least 30 seconds.
• Repeat the exercise with the other leg.

Calves

• Standing, place your right foot behind the left.
• Bend your left leg forward while keeping your right leg taut.
• Make sure you do not bend the right knee and keep your right foot firmly anchored to the ground and facing forward.
• Straighten your back and hold for at least 30 seconds.
• Repeat the exercise with the other leg.

The glutes

• Lay on your back, bend your knees and place your feet flat on the floor.
• Place your right ankle on your left knee.
• Grasp the back of your left knee and bring your leg back to your chest.
• Hold for at least 30 seconds, then change sides.

Remember that what you do outside of your running sessions is just as important as what you do during your journey to greatness does not include a day of rest. Stay focused. Keep improving. Be successful.