Endurance Racing Fitness And Nutrition Tips – While there is no doubt that warmer temperatures pose significant challenges when it comes to exercising safely and effectively, it is possible to not only destroy your current workouts during warmer temperatures, but also increase your stamina and endurance to reach your goals to achieve and ensure optimal performance.
According to the Cambridge Dictionary, endurance is “the ability to do something difficult, unpleasant, or painful for a long time.” It includes cardiovascular as well as muscular endurance – both components of physical fitness. Stamina is the physical and/or mental strength to do something that may be difficult, unpleasant or painful for a long time. Unlike endurance, therefore, endurance has a mental element.
Endurance Racing Fitness And Nutrition Tips
You’ve probably been there. The last 10 kilometers of the race; sure, your body is stressed – your muscles are taxed and your heart and lungs reach capacity, but it’s that voice in your head that hurts the most with rounds of “you won’t make it.” “You should train harder.” “What were you thinking?”
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Those who have trained their minds as well as their bodies to withstand the rigors of long runs—especially on race days—can push through resistance.
Being consistent with your running schedule will help you build endurance. While running at least three to four times a week is generally recommended, fitness levels will determine how often and for how long you run. If you are a more experienced runner, increasing your running volume, making sure you build in recovery time, is optimal. Houston Marathon Ambassador Sara Hudgens suggests building up to 20 to 40 miles per week at least a month before starting your training program. Many programs consider a first long run anywhere from six to sixteen miles depending on your fitness level, and whether you are participating in a half marathon or a full marathon.
If possible, it is advisable to run before sunrise or at sunset, when the temperatures are more moderate and you are less likely to suffer from dehydration, heat cramps, heat rash or heat stroke.
If you must exercise in the heat, check Environment Canada Weather or the US National Weather Service sites for current temperature and humidity levels. Dial back your pace at least one minute per 1.5 kilometers when the temperature is above 21 degrees Celsius (70 degrees Fahrenheit) while the relative humidity is above 40. Avoid running outside when the heat is above 37 degrees Celsius (99 degrees Fahrenheit) and the humidity is above 70%; running in such conditions is extremely dangerous.
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Recent research has shown the ideal ambient temperatures for marathon running. One such study, conducted on world record and world class performances at the Berlin Marathon shows that in elite marathon runners, the ideal temperatures seem to be around 10-12 ° C (50-54 degrees Fahrenheit), both in men and women; however, even temperatures as low as 8°C (46°F) can lead to fast marathon times. The closer you can get to these ideal temperatures during your training, the safer and more efficient your run will be, allowing you to build optimal endurance.
Dr. George Dallam, a professor of exercise science and health promotion at CSU-Pueblo and a former USA Triathlon National Team coach, studies the benefits of nasal breathing for runners, and what constitutes proper breathing while running. He concluded that there is “an almost epidemic rate of exercise-induced bronchoconstriction in endurance athletes” and that the best breathing technique for running is through the nose.
In a 2018 experiment, Dallam tested recreational runners after they had trained for at least six months using only nasal breathing. Blood gas readings showed higher carbon dioxide and better body oxygenation. The participants’ breathing was 22% more efficient; it was slower because the muscles around the lungs work less. This could make all the difference during endurance runs. For more on Dallam’s work including the benefits of nasal breathing and tips on how to get started with nasal breathing, click here.
Increase your weekly distance by no more than 10 percent per week. Increasing endurance workouts will help prevent injuries and allow your body to adapt.
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If you don’t eat a balanced diet, your stamina and stamina will suffer. Here’s a great article from The Runner’s Blueprint that breaks down the runner’s diet so you can get more information about starting your running plan. Now the essentials are carbohydrates, proteins, fats, vitamins and minerals.
While the words “endurance” and “endurance” are typically associated with the physical body, stress has a significant impact on our physical, mental and psychological well-being. In his book When the Body Says No: The Cost of Hidden Stress, Dr. Gabor Maté outlines the undeniable link between stress and diseases, including autoimmune diseases, cancer, heart disease and ALS. As many of us can attest, stress also affects exercise (including endurance and stamina), sleep, eating habits, relationship dynamics and self-worth, all of which are linked to health, well-being and goal achievement.
In our fast-paced, stressful world, our sympathetic nervous systems are turned on more often than not, activating our fight, flight, freeze and fawn modes. When we feel unsafe – emotionally, psychologically, relationally or physically, stress hormones are released in the body to help us move away from the perceived threat.
To turn off your sympathetic nervous system and turn on your “rest and digest” parasympathetic nervous system, you need to find ways to regulate. Some effective ways to change this switch include exercising, spending time in nature, limiting phone time, getting adequate sleep, listening to soothing music, spending time with people and pets you love, engaging in creative activities, doing yoga and meditating. In fact, a 2020 study found that a five-week mindfulness program improved the mindfulness level, endurance performance, and various cognitive functions, including executive functions, of university athletes.
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Active and proactive regulation of your nervous system helps you manage stress, including the stress of long runs. In turn, this will ward off a number of physical, psychological, emotional or relational problems that interfere with your endurance levels and stamina during training and competition.
A 2010 paper by Professor Samuele Marcora and Walter Staiano, challenged the assumption that physical exhaustion was the key factor in limiting exercise performance. In their study, a group of cyclists were still able to produce short periods of higher intensity effort even after reaching a point of physical exhaustion.
Their research showed that our exercise tolerance is a balance between how hard we find an activity (our rate of perceived exertion or RPE) versus how motivated we are for that activity. Other studies by Marcora have explored factors that affect our RPE, or ‘running tolerance’. had shown subliminal images of happy faces that experienced lower RPE in a subsequent workout, resulting in improved performance.
Smile: Smiling regularly during your run can help lower your RPE because it sends a signal to the brain that you are safe and all is well.
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Offer affirming words and phrases: Positive self-talk can interfere with your inner critic, helping to lower RPE. Consider using these when doing fartleks, interval training, and tempo runs, repeating encouraging words or phrases during each rep.
Positive Primes: Establishing a routine before your run will help you get into an optimal state of mind for your run. Five to 10 minutes of dynamic stretching paired with your favorite workout tunes will prime your body and mind for optimal performance.
Training in changing weather conditions: Does the rain, snow or wind keep you indoors? Expand your “comfort zone” by training in suboptimal conditions so that you are mentally prepared for anything.
Take your long runs: When preparing for your longest run of the week, break it up into sections. Focus on three, five or 10 kilometers at a time. Become your own best coach; congratulate and praise yourself when you reach these smaller goals and offer words of encouragement to reach the next installment of your run.
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Increasing your stamina and endurance during warmer months is critical for optimal performance and well-being. Fortunately, with a little knowledge and some focused intention and follow through, it is more attainable than ever.Facebook Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest Whatsapp Share on Whatsapp Email
The perfect pre-race diet starts well before race day. Ideally, you would eat healthy, balanced, nutrient-dense meals from the moment you decide to exercise. Your diet, especially in the days leading up to the race, has a huge impact on your overall performance and recovery.
Consume a meal that is high in carbohydrates the evening before your race. Often referred to as “carb loading”, higher carbohydrate meals consumed 1-2 days before an event lasting over 90 minutes – and a race will certainly mark the 90 minute mark – help saturate the liver and muscle glycogen .
When you start your run, stored glycogen begins to break down into glucose for fuel. Reduction of glycogen stores may occur