Three short way to avoid runners

People in general, and athletes in particular, like to look for short cuts. Everyone would like to take a pill, from which just happened to run a marathon in 2:15 or smear the injured knee magic ointment, heals all instantly. On Runner's world published an excellent article that is not always the shortest way is good, but often the opposite.

A few years ago in Taiwan, the volunteers offered to take part in a medical experiment. Volunteers had to take a pill to assess its texture and color. The first group was told that it is a multivitamin, and the second - that the placebo (than it was in reality). During the study, two groups behave in radically different ways: members of the group that was given the "vitamins", were inclined to pass smaller distance during the day and have less healthy foods at lunch. And during the interview they are higher rated their invulnerability and less desire to train.

It would seem, what's the running? If you want to reach its maximum in the race, it is necessary to monitor many aspects of training and life - long cross-country races, intervals, sleep, food - all of which affect your results. Studies described above is an example of a phenomenon called «licensing effect»: when you are doing something that in theory should help you (in this case, the reception "multivitamin"), then subconsciously not trying in other ways to help you achieve the same goal (eg, healthy food). You need to learn to distinguish the factors that really affect your form from those which can be ignored. Here are three examples, which it would be good to pay attention to:

№1

A short way: Anesthesia

It's easy to take painkillers to eliminate discomfort after exercise or microtrauma, but it does not help correct the problem - weak muscles and ligaments. Compression garments and ice baths - it's certainly good for recovery, but it is still only a short-term "patch".

The right way: Prevention

It is difficult to think about prevention of injuries when you're healthy, but that's when it matters most. At least twice a week for 10-15 minutes to highlight special running exercises that are designed to make the leg muscles stronger and more elastic, also strengthens the hips, feet and legs. It takes about the same time as the ice bath, but has a much greater effect on your health.

№2

Short path Sports additives

In theory multivitamin or dietary supplements by athletes as a kind of "insurance" it makes sense - after all, one does not eat properly all the time. But there is no evidence that these supplements have any significant positive impact on health or the results and Some studies have shown that, for example, taking large doses of vitamin C can inhibit the recovery of muscles and affects endurance.

The right way: Healthy Eating

The best source of trace elements - natural products. Yes, it requires some effort and planning, because you need to make sure that is always close at hand was a healthy food: vegetables, fruits, fish, etc. Every day, during each meal. There will never be able to achieve the ideal, but if you do not make excuses: "Well, okay, I ate a multivitamin this morning" - that will approach much closer to the optimal diet.

№3

A short way: Energy

Without doubt caffeine increases productivity and is an integral part of daily life for many runners. But it is worth remembering a small nuance: caffeine only helps to mask fatigue, but in fact it does not relieve us from it.

The right way: Sleep

While you sleep, the body recovers after a day of training, "patches" damage and recharges energy. There is nothing wrong in that, to start the day with a cup of coffee, you can even have another drink before exercise, but if at the same time you enough sleep (most adults need to sleep between 7 and 9 hours per day), then it will be difficult over time to consistently improve their results.

(via)