There are 3 factors involved in maximizing athletic performance through training.
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Strength and Conditioning
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Proper Rest…Sleep
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Sound diet…Nutrition
Strength & Conditioning
As a part of any quality running program, strength training is a vital component to your overall success. The following articles explain the importance of weight training for performance, but also overall health.
- Ten Reasons Why Runners Should Include Weight Training
- How Strength Training Benefits Runners
- Benefits of Strength Training for Distance Runners
Foam Rolling
Foam rolling is often described as a form of “self-myofascial release” (sometimes known as SMR). “Fascia” refers to connective tissue that binds and stabilizes the muscles. By massaging it—according to the marketing claims—you not only improve your muscles’ range of motion, but you also boost blood circulation, break down tightness or knots in your muscles and bolster muscle tissue integrity.”
“Two to three sets of foam rolling lasting between 30 and 60 seconds—that’s per muscle, not total—seems to be effective at reducing pain and improving flexibility.”
Sleep
- Teenagers and Sleep Article from the Iowa High School Athletic Association (IAHSAA) listing the importance of sleep and its effects on performance in school and athletics.
- Sleep Your Way to a PR: The Importance of Sleep Article about the importance of QUALITY sleep
- Impact of Sleep on Performance Article from Fatigue Science stating “sleep is a weapon.” One of the most glaring importance of sleep is that you will be less likely to sustain an injury.
Nutrition
Of three three factors listed, nutrition is most often overlooked. You can follow the best workout ever written, but if you are not eating properly, your athletic gains will suffer. The food you eat is your body’s fuel. The better the food, the better your body will perform.
The subject of nutrition is saturated with misconceptions. There are NO miracle foods or supplements that will generate fantastic training plans. Effectiveness of your training is achieved by following basic sound nutrition from the food groups: meat, fruit, vegetables, grain, and dairy. These foods supply your body with the following six nutrients essential to the body’s functioning:
Water: Most important of six nutrients. It is essential in the digestive process and aids in transport of nutrients in the body. Functions as a dilute and aids in elimination of waste and regulating body temperature.
Carbohydrates: Primary source of fuel body uses during intense exercises. They provide energy for basic body functions, nerve transmissions, and muscular contractions. Also assist in digestion and absorbing nutrients.
Fats: Provide body with sustained energy during moderate activity. Carrier of fat soluble vitamins and supply the body with essential fatty acids needed for growth and healthy skin.
Protein: Necessary for tissue growth and development. Acts in the formation of hormones, enzymes and antibodies. Also used as a source of energy when carbohydrates are depleted.
Vitamins: Acts as regulators and catalysts for body functions. Assist in utilization of other nutrients.
Minerals: Act as catalysts for body functions. There functions include muscle response, nerve transmission, digestion, and utilization of other nutrients.
- Nutrition for Cross Country Runners A general guide about nutrition and its importance for cross country runners.
- Nutrition-Key to Maximum Performance More in-depth information regarding specific nutritional needs based Basal Metabolic Rate (BMR).
- Vegetarian Foods Rich with Iron Red blood cells, which contain hemoglobin (an iron-containing protein), transport oxygen to your working muscles when you run.
- 10 Healthy Meals to Order at Fast Food Chains Helpful when traveling with limited food options
