Diet and exercise to gain speed in the race
If you want to keep in shape running is one of the healthier and less expensive. Despite its simplicity, it is advisable to do this activity with some changes to further enhance its benefits. This practice will help you breathe better, to be more toned and strong.
First, you have to wear shoes and comfortable clothing for ease of movement. Choose shoes that allow you to rest the right foot on the ground and use clothing that easy perspiration. Tank tops and shorts of cotton are ideal.
And remember if you want to run in the winter, warm clothes do not think that will warm you during the activity. In addition, the performance of this activity affects muscle training. You need to run at its best, and the power supply, which must be taken care of to make the right food.
1.) Tips : First of all, if you want to avoid injuries and muscle strains, you carry out this task consistently, at least three times a week. You always stretch before and after the race and especially on days when you do not go running train’s muscles, especially those of the legs and upper body with specific exercises. This will allow you to improve your fitness for travel and use your energy more efficiently. You can also prevent injuries to the muscles that may occur during the race. By strengthening your muscles also, you will not stop on long journeys, and you’ll reduce stress.
2.) First exercise. The first exercise affects the back, thighs and buttocks. Start by placing one leg ahead of the torso and the left-back, bend the knee of the left leg until it nearly touches the floor, do not go too much of the first few times you perform the exercise, compile keeping your torso straight. Do two sets of ten reps?
3.) According to exercise. The second exercise should be performed starting with the initial position of the first exercise, but with one arm stretched upward and the other along the side. Bend your left leg, then what is behind more than the torso, bringing your knee up, then lower it with a little momentum by tapping the floor with his toe. Remember to keep the foot of the leg that is further well supported on the ground. Do two sets of fifteen repetitions.
4.) Other workouts. These exercises add twists, lunges, sit-ups and lifting to complete the training session. Not only that, add to your workout a few sessions of yoga or pilates, these activities will make you feel more in harmony with yourself, and have a greater awareness of your body. You will improve your form, and you will work on a correct posture. All this will improve greatly your performance in the race.
5.) The support of the foot and posture. It might help you run better also the way in which the foot rests on the ground when you run. Of course, everyone has their own pace and style but improved your posture and foot support, will help you beat your own record and to avoid any problems. The foot should touch the ground first with the heel, then the whole plant finally give yourself a boost with the forefoot and toes. Remember also to keep a natural gait, keep your eyes in front of you, slightly turning his back on every step. Keep your torso straight tilting it slightly forward, your elbows should be bent at 90 ° and always move your arms, this will give you more energy.
6.) The power supply. As for the power supply are very few tricks that will improve your fitness. DRINK TWO LITRES OF WATER A DAY : Obviously, you do not have to introduce it by drinking only water, because this precious element is also contained in foods such as fruits and vegetables and other drinks, fruit juices, milk, soups and yogurt. EAT BETTER : Do not ever skip meals, otherwise this will help reduce your metabolism, are recommended five meals a day, breakfast, lunch, dinner and two snacks, one in the morning and one in the afternoon. FATS ARE NOT ALL BAD : not completely eliminate fat from your diet because there are good fats that are good for our bodies, are contained in olive oil and some fish containing omega-3, particularly oily fish. DO NOT REMOVE THE MEAT : The meat is an excellent source of protein is essential for our existence, just chooses lean cuts and cooks them properly and avoids adding fat. RELAX : sooner or later, we must also rest, find the time to do it when you need it most!
