9 ways (besides training) to improve your running performance –

Whether your goal is to increase distance covered, take your first race, break a personal record or just stay injury free, know that it doesn’t just depend on how intense your training is. Improving performance in the race is also about the time spent outside it – and that involves quality sleep, proper nutrition, strengthening sessions… Were you curious? Check out the main tips:

HOW TO IMPROVE RUNNING PERFORMANCE

– (Andres Ayrton/Pexels)

1

STRETCH PROPERLY AND FREQUENTLY

Stretching is a practice that is generally neglected by runners — some experts even argue that stretching the body very close to the main session (be it a run or weight training, for example), does not prevent injuries, and may even increase the chances of them appearing.

But the truth is that stretching is necessary, after all, the act works flexibility and improves range of motion (shortened muscles tend to generate pain). The ideal, then, is not to do this right after or right before your main workout.

two

BUY A MYOFASCIAL RELEASE ROLLER

While the myofascial release roller isn’t 100% necessary for runners, it can be a great tool. The foam version, for example, can help relieve tension in your lower muscles after a tough workout. Focus on massaging the quadriceps, glutes, hamstrings, calves and lower back.

3

CORRECT THE POSTURE

Not just during the race, see? Maintaining good posture on a daily basis also prevents any area of ​​the back from becoming overloaded, causing discomfort and hindering your performance.

If you spend the whole day sitting, for example, keep the soles of your feet in contact with the floor, leave your shoulders relaxed, your elbows well supported and use a chair with a backrest for your lower back — that way you tend to throw your torso less forward on the table. The computer should be facing your eyes so your neck is straight. Taking short breaks every hour to stretch and walk around the room is also essential.

4

FOUR YOUR BODY PROPERLY

The more intense and longer your workout, the greater the consumption of muscle glycogen stores (basically, our carbohydrate reserve). Therefore, there is no need to be afraid of this macronutrient: if you want to increase performance, you may need to consume larger portions of carbohydrates throughout the day.

“They are essential for muscle contraction during exercise — and speaking specifically of prolonged activities such as running, this contraction occurs more constantly and repetitively”, explains the sports nutritionist Deborah Lestingi.

The fatigue that some people experience right after a session, incidentally, is precisely related to the drop in glycogen stores (in addition to hypoglycemia and dehydration). “Therefore, an adequate nutritional strategy is crucial for runners to have a ‘full tank’ at the right time, as well as having the necessary nutrients for better muscle recovery and a good immune response”, adds the expert.

It is worth remembering, however, that the ideal type of carbohydrate can change according to the moment it is being ingested. “In moments close to the race or even during training, we prioritize carbohydrates with high absorption speed and high glycemic index (GI).”

The GI refers to the time it takes a carbohydrate to raise blood glucose levels. So, before or during an intense session, it’s best to opt for foods that serve as fuel more quickly, such as bread, tapioca, oranges…

“But when we think about hours before the race or the day before, we can use too many carbohydrate-rich foods”, concludes Deborah Lestingi. The ideal amounts are individualized, so follow up with an expert.

5

DO STRENGTH TRAINING

Strength work is extremely important for runners. That’s because every time each foot hits the ground during a run, it triggers muscles, ligaments, and bones. Especially for women, after the age of 30, there is a natural and progressive loss of muscle mass in the body.

Bones also get weaker as you age (again, especially for women), and strength training is a good way to alleviate and even prevent the problem—and thus stave off aches and pains.

6

FOCUS ON THE CORE

– (Ketut Subiyanto/Pexels)

If you run a lot, you probably already know that having a strong core is key. It will help you move faster because it reduces any extra movement that might be slowing you down or contributing to fatigue.

Therefore, add planks, sit-ups and other exercises that stimulate the region to strength training.

7

WORK YOUR BALANCE

Like muscle mass and bone strength, balance is another thing that can decline with age, but working on it is important to stay injury and accident free.

Many of the tips on this list (improving balance, stretching and strengthening your core) align with the fundamentals of practices like Pilates and yoga.

In addition, the meditation and breathing exercises characteristic of both activities require focus, self-awareness and concentration, important elements for a race.

8

TAKE CARE OF YOUR FEET

Especially if you’re training for a half marathon or a marathon, just look down to understand how hard running is on your feet. Nails that turn black and fall off, mycoses, bubbles that burst and other nuisances can appear.

In this case, wearing proper socks (synthetic, not cotton), buying good running shoes, and doing limb exercises will help alleviate the issues.

9

TAKE A REST

Many people think that, in order to improve running performance, it is enough to increase the intensity and/or duration of the sessions. In fact, this change can promote the opposite effect: too little rest increases the chances of injury, fatigue and reduced performance.

That’s why you need to prioritize good recovery every time you exercise. Which includes sleeping about eight hours a night and running every other day.