Performing interval training workouts requires a lot of energy. You need to eat enough food during your workout period. If you don’t have enough calories, you will not perform well in intervals. You might feel tired after your workout session or even fall asleep because of lack of sleep.
You need to drink plenty of water during your interval training sessions too, otherwise it won’t work properly for you! Water helps in maintaining hydration level which improves performance when performing intervals.
In addition to all these things, you need to take care of your body. Eat healthy foods such as fruits and vegetables. Avoid junk food and other unhealthy foods.
Exercise regularly. These are some tips for you if you want to improve your running performance:
1) Don’t skip breakfast!
It’s very important for getting up early in the morning and staying alert throughout the day. Your body needs energy before it goes out for exercise.
2) Drink lots of water.
It keeps your muscles hydrated and prevents cramps. Also, drinking lots of water helps in preventing dehydration.
3) Eat healthy foods such as fruits and vegetables during your workout period.
They keep your body feeling full so it doesn’t crave for junk food later on in the day.
There are some pre-race exercises you should practice before a 5k race. They help in boosting your confidence as well as your performance. Some of them are:
1) Warm up properly.
It reduces the chances of pulling or straining a muscle during the race. A good warm up increases blood flow and body temperature, which reduces the risk of muscle cramps. Jog for about 10-15 minutes.
2) Do dynamic stretches.
This kind of stretching improves your flexibility as well as your body’s range of motion. First jog for 5 minutes then follow it with these stretches: Neck, shoulders, upper back, chest, waist, hips, thighs and calves.
3) Practice by yourself!
Listen to music or an audio book as you run. Alternatively you can download running apps on your cell phone which will provide you some useful information about running strategies and tips.
4) Most importantly, don’t forget to have fun while you’re at it!
Practicing running can be a daunting task for some people, especially if you don’t like running in the first place. Take your mind off things and enjoy your music or audio book as you zone out and run.
You have to follow some diet tips to perform well in your 5k race. They are:
1) Don’t overeat!
Consume only the amount of food that your body needs. Eating too much before running will make you feel sluggish and sleepy during the race.
2) Don’t consume foods that are rich in sugar.
They may give you a sudden energy boost, but eventually this effect is followed by a steep drop in energy levels.
3) Choose the right foods for your 5k run!
Some good examples are bananas, boiled potatoes, whole wheat bread and honey. These foods give your body a steady supply of energy during your run.
4) Combine foods.
For example you can have a bun with peanut butter or have instant mashed potatoes with chicken chunks. Combine foods to get minerals and vitamins that your body needs.
The following tips are very important for runners:
1) Wear the proper clothes while running!
Don’t wear too much or too little. Wear light clothing which is comfortable and doesn’t restrict your movement.
2) Protect your eyes with sunglasses.
You can get temporary vision impairment due to bright lights or you can have eye strain due to shadows. Both of these conditions can reduce your performance during the race.
3) Wear a hat to protect your head as well as to avoid direct sunlight.
Too much exposure to sunlight can result in sunburn, which causes discomfort and distraction.
4) Wear comfortable shoes.
They prevent injuries as well as blisters. Blisters are extremely painful and distracting. You can get a professional to measure your foot size or you can measure it yourself.
5) Carry a lightweight jacket or a towel.
You may be really thirsty after the race and need something to drink. The jacket will keep you warm if the weather is cold too.
6) Don’t overstride!
Most beginners have this problem. Your feet should land directly under your body, not in front of it. If they land in front, you are overstriding and putting unnecessary stress on your body.
7) Try to run straight.
Bend your arms and lean slightly forward. Don’t bend forward too much or bounce up and down. These are common mistakes made by beginners.
It is important that you learn how to end the race strong. Most people start out too fast and then end up exhausted before crossing the finish line. Jogging slowly for a few minutes will warm you up, and then you should start off at a fast pace.
This will ensure that your muscles are warmed up and ready to go. When you start off fast, this will burn a little energy but it will also ensure that you don’t end up with ‘dead legs’ later in the race.
You need to steady increase your pace. As you speed up, feel the muscles in your arms and legs. They should feel soft, not tense or strained.
If you feel any sign of tension, slow down immediately and take a break. Pausing for a brief moment will let your muscles relax and then you can start again.
Finally, concentrate on your breathing pattern and slow it down gradually. If you start breathing heavily, your body will respond in a similar way to how it does during intense exercise. This causes your muscles to tire out quickly, and may cause pain in your chest or abdomen.
When you have approached the finish line, keep running at the same pace. Do not slow down or speed up and do not start jogging. Running at an even pace will ensure that your muscles don’t suddenly tense up and tire you out completely.
You have finished the race! Take a moment to walk and then proceed to cool down. Cooling down involves gradually slowing your pace until you are walking at a brisk speed.
Then, you must bend and stretch your muscles. After this, you can finally stop running and start enjoying the rest of your day!
Tips for Running Long Distances
Congratulations on making it this far! You have started running and are ready to take on the long distances. You have completed a 5k race but you are finding that these races are becoming too easy for you.
Perhaps you are looking to run a little longer or maybe even compete in a marathon. Either way, here are some tips to keep in mind when you find yourself wanting to go the distance:
Wear shoes that fit your feet. It is important that your shoes are neither too tight nor too loose. Having shoes that fit properly will ensure that you do not get any blisters or sores on your feet.
You also need to make sure that your ankles can move around easily.
Wear clothes that are comfortable and lightweight. Remember, you will probably be running for quite a while, so you don’t want to be uncomfortable. Additionally, loose clothing is preferable to tight clothing because it will prevent your clothes from snagging on your skin if you happen to fall.
Stay hydrated. Running can be quite the workout, which means that you are going to lose quite a bit of water. It is important that you replace any lost fluids, particularly before a long or intense run.
Drinking plain water is always an option, but other sports drinks can replenish your salts and electrolytes as well.
Start small. You don’t want to attempt to run too far or too fast. If this is your first time running a long distance, you should start with just a 5k and work your way up from there.
You need to get your body used to running longer distances and this cannot be done if you try to do too much, too soon.
Warm up before you start running and cool down afterwards. This is very important, particularly if you are pushing your limits. Your muscles need to be prepared for the work they are about to go through and a quick walk or slow jog can do the trick.
Additionally, stretching your muscles will help prevent cramps which can lead to some unpleasant side effects while running.
Running is a great way to get in shape and stay active. If you have been putting off starting a routine, then now is the perfect time to start! Remember to take it step-by-step and you will see improvements in no time.
Sources & references used in this article:
Physiological and performance adaptations to high-intensity interval training by MJ Gibala, AM Jones – Limits of human endurance, 2013 – karger.com
Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance by MJ Gibala, JP Little, M Van Essen… – The Journal of …, 2006 – Wiley Online Library
Performance evaluation for training guidance by A Couroucé-Malblanc, G Croon… – Performance …, 2010 – books.google.com