If you've recently discovered a love for running, you've probably begun looking for races to add to your calendar. Whether you want to start with a simple 5k run or go all-in for a walkathon, a few months of planning and training will ensure you're ready for the run. However, as the walkathon approaches, many people skip rest days and begin training more intensely, believing that rest will reduce their stamina. This appears unnecessary, as rest days help in recovery and boost performance. To finish the race successfully, one must know how much to train, what foods to binge on, and how long to rest.
The following are some helpful workout and eating tips for the runners.
Focus On Squatting
When it comes to running, the legs are the primary muscles used. More than lowering your time limit for a 5k run, your goal should be to develop strong legs. Having fully developed leg muscles will not only help with endurance but will also provide you with the power needed during the run. The key to developing strong legs muscle is performing squats. Why squats? Squats are a compound exercise that works more than one muscle at a time. It primarily works your glutes, hamstrings, quadriceps, and calves, all of which aid in running.
Avoid Weight Training
Weight training is without a doubt the best thing a person can do, but lifting heavy weights is like a shock to your body. As an athlete, you are already shocking your body with regular running, and combining it with weights will make things worse. To avoid overtraining and keep your body fresh, avoid weight training 15 days before the show.
One month before the race is not the time to be creative and try new exercises, rather it is the time to ensure injury-free training.
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Don't Skip Protein
As an athlete, your goal should be to consume as much protein as possible because protein is the most important factor in muscle recovery. Consuming protein first thing in the morning and after a workout will ensure that you recover properly and do not experience delayed muscle recovery. Moreover, you should increase your protein intake as the run approaches because this is when you want your muscles to be full and ready to cover the distance in the shortest amount of time. Consuming more than 1.0 grams of protein per kg of body weight is ideal, but try consuming 1.5 to 2.0 grams per kg a week before the race day.
One of the most sensitive times is the days before the race, when you have different thoughts, you experience mood swings, and crave something new. People are frequently tempted to engage in crash dieting, believing it will help them lose weight and run faster. However, following a crash diet results in muscle loss, which can significantly impact your performance. Instead, stick to the basics, listen to your body, and eat until you're 70% full.
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Take Proper Rest
There is a common misconception that associates rest days with cheat days. Rest days are designed to allow you to recover, take a break from training, and sleep more in order to avoid training fatigue. Remember that it will be your running skills, not your daily workout, that will help you win the medal. So avoid training for more than four days in a row.
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