Key variables
When I am about three weeks into my running plan, I will start experimenting with different variables that could positively impact my running. The variables that I have chosen are nutrition, hydration, sleep, and psychology. I have chosen these four, as I think that these are the most feasible, and will show the most effects. However, depending on my plan goes, I may only choose to focus on one or two of these variables.
To the right, you will see a little introduction to each of the variables, and how it could affect your running.
1
Nutrition
Controlling what you eat before and after a run is extremely important.
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Intake of carbohydrates to maintain blood glucose levels and replace lost fluids, are the primary nutrition objects that help optimize your running performance and prevent fatigue during your run.
For example, while carbohydrates and fats serve as fuel for runners, protein helps build strong muscle, and aids in recovery after training runs and races. When running, your body breaks down your muscles, and protein helps build them back up. Therefore a combination of protein and carbohydrates is important to help refuel and repair muscles.
2
Hydration
Hydration before and after running is crucial for your health and performance.
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Water removes waste, regulates your body temperature, helps bring energy to your cells, and cushions your joints. A sufficient amount of water can improve recovery, minimize injury and cramping, and maximize your running performance. On the other hand, dehydration can result in dizziness, fatigue, and poor running performance.
3
Sleep
Sleep is quite important when it comes to running.
Less sleep leads to lower HGH levels, impacting the speed from which athletes recover from workouts. Sleep essentially replenishes, repairs, and regenerates tissue damaged from the day's workout and builds muscle and bone so that you can be ready for the next day's effort. Getting a minimum of 7-8 hours of sleep per night is one of the first things to try if a runner experiences problems with injuries or endurance.
4
Psychology
Your mind plays a key role in your running performance.
It is seen that running is 90 percent mental and 10 percent physical. It is half the battle to actually get off the sofa and out the door. It is not the fact that you're not capable of going for a run, it is whether you can be mentally tough enough to make yourself go. However, it doesn't stop there. When running, there is always a point when you begin to feel tired, that's also when you have to push yourself mentally. More often than not you will be capable of continuing or even running a little bit faster, but you have to make yourself do it. This is easier said than done. Things that can help build mental toughness when running include: visualizing your goals (setting goals), talking to yourself, distracting yourself, meditating, and looking forward to finishing.