Weariness is the rival and at the same time, fear of many as they face a race. At the time of starting a stretch of competition or training, the uncertainty about the physical resistance limit that can be sustained during the course is in mind and raises doubts, especially in those who do not have much experience.
So that discouragement does not take hold of the moment, there are some tricks and tips to run without suddenly getting tired. In the small details is the key to delaying the onset of fatigue. For experts, after proper heating, just adopting simple habits can improve performance, making exercise much more pleasant.
- Shorten the stride
Taking more steps per minute (180, the ideal number) by reducing its extension can contribute to running more effectively. This saves the energy that would be spent trying to cover more ground with each step.
- Relax your arms
Arms play a vital role in the background tests, as they serve to coordinate and balance the body. But straining your shoulders and bending your elbows too much will require a more significant effort. The technique is essential: taking care of oscillation and displacement contributes to optimizing energy consumption. The arms must have a flexion at the height of the elbow to form an angle as close to 90 degrees; coach Ezequiel Kelis told Infobae.
- Look and tilt
Keeping your eyes fixed on a frontal target and not to the sides can make the distance to travel shorter and more comfortable, promotes a sense of closeness to the imposed goal. And another fact concerning the technical question is related to the inclination, which is from the ankles –and not from the hip-facilitates the help of gravity, reducing the workload in the legs.
- Eating carbohydrates
Carbohydrates are degraded to small units of sugars entering the bloodstream. Glucose that is not used immediately is stored in the liver and skeletal muscles in the form of glycogen. Sugar stocks are essential, as the body depends on glucose to produce energy. Iowa State University recommends a dense carbohydrate meal, such as bran bread and cream cheese or fruit and yogurt, two to four hours before running.
- Use appropriate footwear
Running shoes, the essential tool of running, have to be comfortable, with several kilometers of use to be padded at the foot at the time of the activity, but without exceeding its useful period, mainly reflected in the sole. “Each brand has an estimated duration, but speaking of a light training Slipper, these last between 700 and 800 kilometers of useful life. After that period, on the outside they are impeccable, but their sole, comfort and safety of protection are already close to their end,” runner Guillermo Balmas told Infobae.
- Dress in comfortable clothes
As with footwear, clothing should be relaxed. The dress must be healthy and according to the ambient temperature and time of the year in which the activity takes place, as well as the surface. Wear sports and light clothes.
- Divide the distance
In training, ranges should be separated into equal parts. For example, to cope with a 10-kilometer stretch, the task can be divided into three kilometers of heating, another four kilometers of running and the remaining three kilometers to slow down. Over time, the length of the routes can increase gradually.
- Stay hydrated
Hydration before, during, and after physical activity is essential to avoid the harmful effects of dehydration in the body: thirst, incoordination of motion, dizziness, among those of lesser gravity. It is usually suggested to consume water up to 20 minutes before starting the race. Then, every twenty minutes of continuous activity take some sips and finally after 40 to 60 minutes of activity accompany the hydration with sports drinks to replenish salts, carbohydrates, and minerals that are lost during the exercise.
- Running in company
Choosing a rival allows you to run faster without realizing it. According to a New York University study, those competing with a partner improve their times considerably. But not only should you be confronted, because running in pairs or joining a group distracts and avoids thinking about fatigue. Another way to entertain yourself is to resort to music, which also works as a motivational factor.
- Rest and recovery
For him, before a race, try to fulfill the eight hours of sleep a day. Meanwhile, for the next, the muscles will require their time to regenerate. Recovery and rest times should be scheduled on the agenda.