Running prevails as one of the decent physical activities that keep the body fits ultimately. As we know it for cardiovascular health booster. It also plays a role in good physic, build-up of lean muscle, and enhance mood. Most of the evidence shows that Running may help to reduce the growth rate of cancer cells.
Are you looking for a high-intensity workout? Running should be a prime choice because it burns maximum calories in a couple of minutes and helps to build great stamina. Also, there are a lot of health benefits to running. Anybody can run but only a fewer become a runner. Yes! It is right. In this blog, we are going to discuss how to become a professional Runner.
Here Now, we clarify the title of this blog ( How to Become a Professional Runner ) in three stages. Firstly, prepare yourself for Running. Before running you must have prepared yourself for such as having a good diet plan, shoe technology, selection of running track, and warm-up. Secondly, guide yourself in Running mode. During running must follow a good pattern of running that helps to run better and more efficiently. Thirdly, heal properly after Running.
Pro Running tips
- Accelerate your run gradually
- Keep your spine straight as possible during Running
- Try to run with a long step
Diet plan for Running
A diet plan is necessary before running because your body needs maximum energy to burn. Carbohydrate is the perfect choice for energy even 50% of energy comes from these nutrients so must have loaded yourself with carbohydrates. Also, some other nutrients are required such as vitamin B complexes ( folate B1, niacin, vitamin B6, Biotin, folate, etc ) the energy-releasing nutrients that help release energy from stored fats and carbs. Make sure that you have added these vitamins to your diet because they just work like oxygen for fuel.
You can fulfill this vitamin from supplements and also from Vitamin B food sources. Hence, a perfect diet plan for Running is necessary for pro-level performance.
Some Natural foods sources help to accelerate the running performance.
Bananas are one of the best good sources of carbs and energy boosters. Almost all athletes never forget to list bananas on their diet because it has an excellent package of nutrients that helps to boost running. These fruits contain a good composition of potassium ( 450 mg on average size ) and other nutrients such as sodium, magnesium, and chloride. That helps to recover minerals after losing them in form of sweat during running and also maintains lower blood pressure at the same time.
A super breakfast loaded with plenty of carbs and rich in fiber is familiar with oats. Each serving of oats contains about 25 gms of carbs which make it super easy to reach gaol of carbs.
Again, oats have a low glycemic index which is responsible for blood sugar levels to rise slowly, providing energy over a longer period, and keeping you holding full longer.
A green vegetable fully loaded with vitamin c that can be a good vegetable for runners. Broccoli also contains a good composition of calcium, folic acid, and vitamin k. These minerals strengthen the bone and help them recover from stress caused by running. Some studies show that vitamin C helps the recovery from sore muscles and minimizes after an intense workout. Hence, Broccoli may help to recover muscle pain and stress and even rebuild them.
4. Brown rice
Most athletes love Brown rice for its healthiness to them. Brown rice is known as healthy rice. One of the decent things is the balance of carbs, fats, and fibers. Such balance makes it more favorable for runners to consume it as regular food rather than white rice. It is not tasty as white rice but healthier than it. Brown rice is abundant in calcium and magnesium. These minerals help to recover bone stress and maintain bone strength.
5. Whole grain pasta
Pasta ( whole grain pasta ) is fully loaded with carbs and helps you to store glycogen. The glycogen works as additional fuel in your body. During a marathon, your body has needed to some extra energy, and this energy recovers from glycogen. Glycogen is converted into glucose, and as you know glucose is an intense source of energy. Again, Whole grains are a good source of B vitamins which helps to accelerate the release of energy, build the muscles, and boost performance. Hence, must take whole grains pasta in your diet.
Eggs are one of the best sources of excellent nutrients found in a signal cell. You may often hear some bad health evidence of this. It delivers you almost all the nutrients required for healthy physic. Eggs contain all essential amino acids and valuable nutrients which help you to build the muscles and recover from muscle stress. That’s why it is a favorite for athletes, especially runners.
7. Dark Chocolate
The additional way to increase the graph of calories is simply to add dark chocolate to your diet. It can easily be added as a flavor to your favorite shake. Two or three squares of dark chocolate are enough for getting extra calories from an additional source like this.
8. Dry fruits
Dry foods contain simple carbs and provide energy quickly. Dates are carbohydrates and sweets make it more favorable for runners. Dry fruits are composition nutrients and minerals like potassium and magnesium. It boosts the energy supply and increases the performance of the runners. Taking dry fruit shakes after running helps to heal your body from losing minerals and calories.
Legumes are rich in fibers and beneficial for gut health. Fiber play role in regular digestion. Regular digestion keeps your guts healthy. Healthy guts mean good body metabolism. A good body metabolism means strengthening your immunity. Overall, legumes are favorable for runners as well as healthy inspired people.
Potatoes are high in carbohydrates and a valuable source of potassium. The nutrients composition of potatoes makes them more stable for runners or high-intensity workouts. Adding potatoes to the diet makes you more energetic and helps to perform long-distance running.
Try the latest running shoe technology
The sports industry developing shoe technology every time to make it more comfortable for athletes. If you want to next level of running performance then you should never avoid shoe selection. Select your shoe according to your sports category like running.
Shoe brands like an ultra boost from Adidas and others make the running journey much easier. Let us show you how it makes easier running. Firstly, when you started to run, during this you put steps onto the track. Secondly, you put your shoe on the ground and your applied energy gets stored in your shoe’s soles. Thirdly, this energy bounced your leg upward and conserve your energy. This phenomenon helps you cover long-distance running journeys super easily. It also protects the massive leg injury and bone stress.
Run onto the smooth track
Smooth track delivers you smooth running performance. It reduces the massive bone stress and bone injury. If you run on a flat track then the chances of a jerk get lowered. Jerking is the cause of muscle and bone injury. Hence, you can protect yourself from jerks. Major bones hurt or injury caused by leg jerk for the runner. A good running track allows you to run better and hustle-free.
Warm-up is extremely important before starting to run. It is performed on muscle freely movement and getting ready for a high-intensity workout. A warm-up helps you to activate all muscles before running. Also reduces the risk of muscle and bone injuries. Therefore, warming up is necessary before running.
Some essential warmup exercises before running.
The warmup exercise before running
Quad + Piriformis Walk
Start standing then draw your left foot up behind you, pulling toward your butt for a quad stretch. Release and step forward; switch legs. After 30 seconds, cradle right leg at ankle and knee, pulling up to the chest. Release and step forward; switch legs. Repeat for 30 seconds.
Targets: Deep hip external rotators
From standing, bend the right knee and lift the knee to hip level, then rotate the knee out to 90 degrees. (Place hand over the knee to stabilize and guide if needed.) Bring leg back to front; lower foot, and switch sides. Repeat for 30 seconds.
Targets: Chest, deltoids, upper back
Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. Make small circles; after 30 seconds, switch direction. Continue for another 30 seconds.
Start standing with your feet together. Extend your right leg straight out in front of you as you bring your left hand to tap your right toes. Lower leg and step forward; repeat on the opposite side. Continue for 30 seconds.
Leg Crossover + Scorpion
Targets: Lower back, hamstrings, hip flexors
Lie faceup, legs straight, and arms out. Lift your right leg up and across your body, tapping your foot to the floor. Return to start; repeat on another side. After 30 seconds, flip over to lie facedown and perform a Scorpion.
Lie facedown. Draw your left leg up and cross it over your body so that the left foot is nearly in line with the right hip. Hold for a breath or two, then return to start. Repeat on the other side and continue to alternate for 30 seconds.
Targets: Core, deltoids, hamstrings
From standing, bend forward at the waist to touch toes, then walk hands out to a high plank. Hold for 2 seconds; walk feet to meet hands. Roll up to starting position. Repeat for 1 minute.
Accelerate the run gradually
Never accelerate your running quickly because it can cause massive injury to muscles, bones, legs, and muscles or bones that are involved in the running process. It may let you fatigue quickly and down your performance.
When you try to speed the run then it directly forces exerted on the supporting muscles and bones. Start running with high acceleration means a maximum force put effort on muscle or bone. Because of this, the rate of muscle or bones damages gets increases resulting in maximum muscle damage and bone stress. Hence, always start your run with low acceleration until the whole body gets stressed properly. In the end, about to finish the race, you may increase your acceleration as much as your body can efforts.
Keep the spine straight during running
Keeping your spine straight gives an extra edge in running performance. Firstly, running with a straight spine delivers you to cover extra miles and reduce back pain. Secondly, it prevents joint pain and minimizes injuries. Thirdly, running with a straight spine helps you to breathe to inhale a maximum of oxygen which boosts the running performance. It also improves lung function. Fourthly, it improves nerve mobility and blood flow which is essential for the delivery of oxygen in all cells, especially during running. Again, it helps to boost the oxygen supply and makes it more stable for running.
Overall, lots of advantages of a straight spine and its role in running. Hence, never forget to keep the spine straight during running.
Run with long steps
Running with long steps provides fewer hips injury. Running slow but long steps can help you to cover long distances with ease. Long step running delivers more microseconds to the stability of the body rather than short Steps. A better balance of body during running continues the proper focus on the run. Running with long steps reduces the number of leg oscillations which helps to burn a minimum of calories. Hence, the long step run can help you to cover extra miles, and also helps to beat your opponent in the race.
Stretch body after Run
At the end or after a run body needs some stretches to recover muscle pains or muscle fatigue. Stretching also plays a little role in the recovery of muscle damage. Hence, the stretching of the muscles after running is unavoidable.
There are some important stretching exercises for particular muscles.
Start by standing about one to two feet away from a wall. Step your right foot forward and place the ball of that foot against the wall. Keep your right heel rooted in the floor. You can place your hands on the wall in front of your for support. To intensify the stretch, press through the left foot as the hips move forward. Hold this stretch for 30 seconds to one minute, then switch sides.
Begin with your legs, standing on one foot and holding your ankle back against your bottom with one hand. This stretches the quad (front thigh) muscle on the leg you’re holding. Hold for twenty seconds, then repeat with the other leg. Commonly, try to hold each static stretch below for roughly twenty seconds.
Try to touch your toes while standing up or seated with your legs outstretched. Reach across your body to touch the foot with the opposite arm, then repeat on your other side. Touch your foot according to your present flexibility.
Bring one arm across your chest, holding it with the other hand. Hold twenty seconds, then repeat with the other arm.
Hydrate and electrolyte
Body losses most of its water and electrolytes in the form of sweat during the run. Hydrating is most necessary after running for the runner. Recovery from dehydration is equivalent to recovery from fatigue. Another part of the body recharge after running is an electrolyte. The electrolyte is an excellent agent of bodywork, control, and metabolism. Hence, don’t forget to recharge the electrolytes after being discharged by running.
For runners, the Smart way to get hydrating:-
- Drink plenty of water
- Eat hydrating fruits ( watermelon, cucumber, etc )
The smart way of electrolyte recovery
- Consume citrus fruits and their juices
- Drink electrolyzed water
- warm-up before exercise or running for runners. [ https://www.nhs.uk/Live-well/exercise/running-and-aerobic-exercises/how-to-warm-up-before-exercising/ ]
- 6 Best Calf Stretches to Relieve Tight Calves. [ https://www.prevention.com/fitness/workouts/a32160586/best-calf-stretches/ ]