How to improve the results in the race

Control your breathing

In the long run it is the breath determines how much you will be able to run. Primarily responsible for it diaphragm and intercostal muscles. When they get tiredEffects of respiratory muscle work on exercise performance, It becomes difficult to escape: the blood flow to the legs is deteriorating, thereExercise-induced respiratory muscle fatigue: Implications for performance feeling of tiredness in the muscles.

Rhythmic breathing reducesImpact Loading and Locomotor-Respiratory Coordination Significantly Influence Breathing Dynamics in Running Humansthe load on the respiratory muscles and prevents fatigue.

To achieve rhythm, inhale and exhale for a certain number of steps. For example, in three steps breath, exhale two steps. Among the runners is most commonRunning and breathing in mammals scheme 2: 1 - inhale two steps, one exhalation.

If you think that a breath too often, in the early run using 4: 1, and then move on to 2: 1.

Take care appliances

Improper technique increases the risk of injury and reduces your results. You overload your muscles and lose energy unnecessarily. To avoid this, follow the position of the body during the run time of the first classes.

staging feet

No consensus on which part of the foot should land first: pad, middle or heel.

Landing on the forefoot reducesBiomechanical Differences of Foot-Strike Patterns During Running: A Systematic Review With Meta-analysis vertical load as compared to running with heels, but it has notIs changing footstrike pattern beneficial to runners? advantages in terms of economy and safety. Since science does not give a clear answer, just have to experiment and find out what is effective for you.

Whichever setting you choose the foot, keep the leg landed close to the center of gravity. If you throw it far forward, step becomes longer, and running economy decreased. To make it easier to put a foot right, slightly tilt the body forward.

head position

Keep your head straight. Lowered head posture spoils overstrains and neck muscles. Take a look at the horizon or on the road to 20-30 meters away. Do not strain the muscles of the face: at large distances, even such a small thing can degrade your results.

The position of the arms

Straining the shoulder muscles, you are wasting energy in vain. If you notice that your shoulders are tensed and tightened up during the run time, shake hands and relax the muscles of the shoulder girdle.

hand work

Correct operation of the hands helpsThe metabolic cost of human running: is swinging the arms worth it? to spend less energy while running. Bend your arms at a right angle and keep close to the body. Elbows should watch your back. Brushes collect loose fist and in turn the thumbs up: it will not let you place the elbows to the sides.

Work on cadence

Cadence - is the frequency of steps per minute. Correct cadence reducesEffects of Step Rate Manipulation on Joint Mechanics during Running load on the legs and helps to improve the results. Most professional runners make the 180 steps per minute - this figure is considered to be universal.

Count how many steps per minute you are doing. For convenience, you can count steps only one leg, and then multiply by two. If your cadence is less than 180, gradually increase it.

For example, if you make 160 steps per minute, for a start, increase the number by 5% - to 168. Run in such a way until it is comfortable, and then promote another 5%, and so until you reach 180.

Not to count steps during run time, download the app-in metronome, set it to the desired number of beats per minute and adjust to the rhythm while running.

Pick the right running shoes

Running shoes can actuallyThe effect of footwear on running performance and running economy in distance runners. reduce power consumption when running. For this shoes should be:

• Lungs. sneakers couple should weigh less than 400 g
• Comfortable. Choose a model with a soft breathable uppers that the foot does not sweat and sneakers are not rubbed.
• With good shock absorption. Outsole with inserts special foams and gels dampens shock loads, which reduces the risk of injury when running on any surface.

Shoe manufacturers are constantly inventing new technologies to solve the problems of shock and stabilize the foot during running.

For example, in running shoes ASICS Gel-nimbus 21 Gel technology used. With a cushioning inserts gel was added and the back and the front of the sole. First dampens the impact load at the time of landing, the second helps to build on the support. Responsible for stabilizing insert TrussticTRUSSTIC ™. It is located in the middle of the sole of the foot and does not give much curl during landing and repulsion.

The sneakers Gt-2000 7 Gel addition, there is another technology - Guidance line. Along the entire sole of the shoe extends curved groove. ASICS claimGUIDANCE LINE ™That this technology helps to shift the center of gravity is exactly where it should be - in the middle of the foot. This will help each time to put a foot right, even if you run on forest paths or uneven pavement.

The sneakers RoadHawk FF 2 generally a set of technologies for the stability of the complex ASICS Impact Guidance SystemI.G.S. ™ (IMPACT GUIDANCE SYSTEM) Technology. Here there is a Guidance line, and Trusstic, and DuomaxDUOMAX ™ - insert, which helps to avoid zavalivanija foot inside (giperpronatsii).

Modern running shoes can not only stabilize the foot, but also reduce muscle fatigue. When you run a long distance in the muscles and tendons of the ankle accumulatesPositive Work Contribution Shifts from Distal to Proximal Joints during a Prolonged Run fatigue. In this case, increasing the load on the knee and hip joints that can not store and release as much energy as the ankle. As a result, running economy is reduced.

Recently, scientists from the Research Institute of Sports in Kobe finished the development of new running shoes ASICS METARIDE, which partially solve this problem.

The main feature of the model - Guidsole technology. This combination of bending and rigid sole toe, which is created due to an additional impulse for movement: stop as it rolls, pushing the body forward.

This reduces the flexing of the ankle, postpones his fatigue and reduces energy consumption. In addition, several layers of cushioning to absorb shock loads, which also facilitates the work of the foot and lower leg.

According ASICS, sneakers METARIDE reduce the energy losses of the type "kick-bounce" by 19.1% in comparison with other models of the same category. Due to unload the ankle shoes can increase the performance of athletes, regardless of their technology and expertise.

choose shoes

Do HIIT sprints

High-intensity interval training (HIIT) - this training method, in which the periods of the most intensive work interspersed with rest intervals.

HIIT training improvesA HIIT-based running plan improves athletic performance by improving muscle power power of muscles, increases neuromuscular coordination and running economy.

Perform HIIT sprints only after a good workout. Suitable 1-1.5 km run in a calm pace and 10 minutes of running exercises. It makes it easier to keep track of time, download timer for interval training.

Pick the time of work and rest on the basis of its features. For example, you can start with 30 seconds of work and two or three minutes of rest: 30 seconds run at maximum speed, then for two or three minutes run jog or walk briskly. Start with five intervals and gradually increase to 8-10.

Because HIIT heavily loaded with all systems of the body, it is not necessary to make them more than twice a week.

You can get even more benefit from intervalok if you do not do them on a flat surface, and up the hill.

Try running through the hills

Training with the ups and downs increase the strength, power and neuromuscular coordination, improve the cadence, increaseStrategies to Improve Running Economy running economy and resultsEffects of different uphill interval-training programs on running economy and performance long-distance races.

After a warm-up run and get exercise, or set flat hill slope on the treadmill. Within 30 seconds of run uphill at maximum speed, then rest for two minutes, and repeat once more. Perform 5-8 intervals. During leisure, do not stand still, run or go jogging.

Engage in weight training

Strength training increasesEffects of resistance and stretching training programmes on the viscoelastic properties of human tendon structures in vivo, Region specific patellar tendon hypertrophy in humans following resistance training the thickness and rigidity of the muscles and tendons, allowing them to store and release more energy during the run. Due to this, the runner spends lessEffects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review strength, can run longer and faster.

Include Weight Training to your training plan once or twice a week. Try the following exercises:

• The front part of the thigh: squat with a barbell on his back, lunges with dumbbells in place.
• The back part of the thigh and the extensor muscles of the back: Deadlift, hyperextension.
• The muscles of the lower leg: lift-to-toe on one foot on the platform, with the same stretch the calf muscle at the bottom.
• Dorsi: pulldown exercise to his chest, bent rod in the slope.
• Muscles bark: twisting body to the press, the classical and the side trims.

Choose one exercise from each category and perform three sets of 8-12 times. Gradually increase the number of sets of five.

Weight is selected so that the last repetition in the approach were heavy, but without sacrificing technique. Bar hold for 30 seconds and gradually increase the time to the minute. Lateral strip perform in both directions: 30 seconds with a turn to the right, 30 seconds left.

Maintain a healthy lifestyle

Avoid high-calorie foods: any sweets and pastries, fatty dairy products, fatty meats, fast food. About 80% of the energy during the run outPartitioning the metabolic cost of human running: a task-by-task approach to maintain body weight and move forward, but only 7% and 2% respectively to work the legs and arms. The less weight, the less energy you will spend.

Sleep at least 7-8 hours every day. Lack of sleep slowsResting metabolic rate varies by race and by sleep duration metabolism, increasesShort Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index appetite and desire for high-calorie Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals food.

Start HIIT workout. In addition to all the benefits of intensive intervalok, they are still 28.5% effectiveIs interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) for weight loss than a long quiet running. If you are overweight, problems with joints or the cardiovascular system before the introduction of such training, consult your physician.