Running during races may seem like a simple activity, but there’s more behind the curtain. It’s an activity that uses the majority of your body, pumping blood through your whole body. It keeps you fit and improves your overall life span. Ever since I had to run the mile during elementary school, I’ve always wanted to know how to improve my speed and endurance. More specifically, How do you perform to you fullest capacity before a Cross Country Running race? Practice, is the most basic answer to anything you want to improve on. I tried it out myself and it helps, but I eventually learned that there’s more I can do if I want to see more benefit. I gave up after a while and decided to continue my running gradually. Some tips my Cross Country Running …show more content…
Secondly, I’ve had more practice with finding reliable sources on the internet. I’ve learned a lot about a runners diet, for example: runners should drink 17 ounces of water 20 minutes before a race, runners should only carb-load before 90 minute or more races. I would have made have made the mistake of carb-loading in a Cross Country race, because I’ve never tried it. There are many types of things to include in your diet, fruits, vegetables, protein, and especially carbohydrates. They all give energy to your body, and support your organs. Carbohydrates seem to be the key to helping a runner in any type of race based on my research. It’s a type of food structure that boosts your energy, but all depending on its type. There are many new strategies like the GoZone or the unnamed one by fleetfeet.com that are superior to the rest. I have to try them both out in order to learn if my devious statement is true. Furthermore, the strength exercises could be worth a try too. They are difficult workouts that will take lots of effort. I will definitely do the specific stretches and exercises in strengthrunning.com. I used to do these in the past when I would practice Kung Fu. I was more flexible than I’am today, and I want to return to that state. Now-on, I will make sure I complete these exercises daily or 5 times a week. Finally, I could definitely use these findings to my own benefit in the future. Running utilizes many organs through your body. I believe that running better than before, will benefit me when I become an adult. This research will help me better as an athlete and human
As Fink points out, Carbohydrates, in the form of glucose, are the main source of fuel for all physical activity. Fats on the other hand are primarily used as a fuel source while resting and when performing moderately to low intensity exercises. (Fink, 2012, p.3) It’s these facts that are so significant. The event she participates in will be fairly short yet very intense with that in mind as an 800-meter track athlete the Carbohydrates are going to serve her the best. She will require immediate as well as a short sustained use of energy for her event. While she will be using both energy systems Fink states she will mainly be using anaerobic energy system which “is a major contributor to intense activities that last from 1 to 3 minutes.” (Fink, 2012, p. 50)
Though food choices may be important for increased driver success, cardio and stamina training is equally as important to last entire races. Drivers, training during the race season and off-season proves vital to their success on track. NASCAR driver Jamie McMurray uses several types of training equipment, combining ellipticals, rowing machines, and exercise bikes to keep in optimum conditions (Risher). Other drivers in other forms of motor sports use similar workouts. Indycar drivers Ryan Hunter-Reay and Duncan ...
Some people have this idea that cross country runners, or just runners period, only eat salads or small meals. This is absolutely false. Running takes a lot out of your body. It makes your metabolism work a lot harder and it burns a great deal of your energy. Food is your main source of energy and if you are just eating salads, then you are not going to get the amount of energy you need to successfully run 3 miles or more. When I was a runner, I made sure to eat a good, nutritious breakfast. I would eat scrambled eggs, with a little bit of cheese, grits, hash-browns, or toast, sausage or a piece of ham. The eggs and ham will give you your protein, which is very important because protein builds and repairs muscles. The cheese on the eggs, gives you a source of vitamin D, which builds strong healthy bones. The grits, ha...
The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.
A few winters ago, some friends invited my family and me to go snow skiing at Paoli Peaks, Indiana. I did not know how to snow ski, and I leaped at the thought of trying this new sport. On the first morning we entered the pro shop to rent all the gear and make decisions about whether or not to take lessons or go it alone. We decided to be adventurous and go it alone—no lessons. Kent and Celeste, the friends who invited us, knew how to ski and snowboard. He assured us that he could show us the basics, and we would be on our way down the slopes. All of us, after a few minutes learning how to wedge our skis started down the family trail. Although the family trail had smaller hills and appeared safe, to me it seemed way
When completing an exercise a person is expecting results that day, during or post workout. Training is a long-term process that creates noticeable and physical results over a span of weeks, even months and years. Training involves planning with preparation for the training duration and progress towards a goal. The desire to win and be better than the competition is essentially important for professional and collegiate athletes. These athletes take training and preparation for a competition to a new level of determination and commitment. For the last two years, I have been working with the University of Oklahoma’s softball team as their student athletic trainer. I attend every practice, workout, and all of their games. As the student athletic trainer, I help with assessing their injuries, with treatment and rehabilitation of their injuries as well as injury prevention. I have watched these women go through some strenuous workouts and have seen their improvements. Some of the girls have asked about taking CrossFit classes or other workout programs during winter and summer breaks. Our strength coach advised against taking the CrossFit classes that he has not specifically approved. He
Low carbohydrate (carb) diets have been used as a weight loss treatment for many years. Recently low carbohydrate diets are being used with athletes as a performance enhancement method by changing training adaptations. This essay will examine the health risks and benefits of a low carb diet, as well as the effects of low carb diets on the endurance athlete in regards to their training and performance. There are many short term benefits of low carb diets. However there are also many long term risks that outweigh the benefits for the general population. Evidence shows that exercising on a low carb diet has positive adaptation to training for aerobic athletes. However there is not enough evidence on what the long term effect of this could be, and so the net health benefits for a low carb diet cannot be determined for athletes.
Just avoid body part splits as they aren’t as effective. Add an exercise ball. Try integrating an exercise ball, aka stability ball, into some common moves such as a shoulder press, bicep curl or lateral raise. Add more weight. This is the simplest of all progressions and is geared toward getting you stronger
Downing a doughnut and drinking a bottle of Gatorade will not do the trick, nor will it provide nutrition to enable them to be a good athlete. Many young athletes don’t figure into the equation that good nutrition is a vital part of their performance and how important it is to learn this.
A treadmill is a fantastic choice for those who want to keep themselves fit at home. This wonderful device will not only help you tone your body, but it will lose the extra weight. If you are actually planning to get a device like this in the near future, then you should go for one that comes with the Google Maps feature. For a better understanding, take a look at the following advantages of buying a treadmill with google maps. Your workout will be an enjoyable one
I believe that fitness has a greater impact on you mentally than it does physically. Fitness releases chemicals that cause you to feel better instantaneously, improving mood for 24 hours. Fitness makes you more confident and improves your self-esteem, key for ridding anxiety and depression. Fitness makes you set goals for yourself, motivating you to improve yourself everyday. It gives you a boost of energy after, making you feel like you can conquer the world, or to just do your homework.
Whether it is on a track, a pitch, court or rink, nutrition is of vital importance in the development of a healthy, competitive athlete. Athletes must depend on highly nutritious and vitamin rich to keep their body at their healthiest, their mind focused to maximize their performance.
Certain foods can make a difference in sports competition. Conditioning, strength, and speed have been the focal points of athletic training for years; however, the research on nutritional elements indicates their importance to an athlete's optimal performance. Knowing the proper food to eat before, during, and after a physical activity can help an athlete in achieving their desired performance.
Training for a marathon is a huge commitment which calls for a large amount of time, energy, and physical strain. The key to training is staying motivated, practicing safe and smart training, and following a nutritious diet(“How to Train for a Marathon”). Fi...
Carbohydrates are the best fuel for athletes because they take less oxygen to burn than protein or fat. You'll be able to exercise harder, both during training and competition, when you eat enough carbohydrates. Each gram of carbohydrate provides 4 calories.