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More Than Just Running

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As a sports scientist and a coach it is easy to get overly focused on training and its influence on running performance. Don't get me wrong, training is the key aspect of running well, but I think we sometimes get caught up in the notion that it is the only requirement to running well.

I know that on several occasions I have fallen into this trap myself. Training hard but neglecting other important requirements of putting together good consistent performances. So let's have a quick look at those other key aspects.

The two big ones are obviously sleep and nutrition. They are something we all have to do every day and if we do them correctly we can really help our bodies recover.

Sleep - it isn't just about getting your 8 hours a day, or there abouts. Sleep quality is also paramount. This means being stress free and getting that to do list out of you're head before heading to bed. The body also likes routine, so trying to go to bed, and rise, at a similar time each day will do wonders for you. And don't forget about that pre-bed ritual to help you wind down and doze off quickly.
Nutrition - well obviously this could be a book in itself but the key considerations include:
  • Pre-training carbohydrates to ensure you are appropriately fuelled, especially for those long or intense sessions.
  • Hydration before, during and after training. Need I say more.
  • Post-training replenishment in the form of carbohydrates and protein, ideally in the 30 minutes post-training.
  • Protein for good recovery. We all get caught up on carbohydrates and fueling the body for training, but we shouldn't overlook the importance of daily protein intake for recovery.
Obviously the list could go on with detailed recovery methods and we can consider these later, but the ultimate goal is good recovery, good health and staying injury free. You can't get the most out of your body if you are excessively fatigued, or worse still, injured.

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