Trust badminton champion couple Saina Nehwal and Parupalli Kashyap to always give you food for thought. They did it again when Kashyap said on the podcast ‘The Rich’ that he always runs for 30 minutes before a match. Saina added, “I know some Japanese badminton players who run for 30 minutes before and after high-level matches. They don’t try to go slow. They do it to maintain their stamina. There is.”
But what is the relationship between running and stamina?
Running is one of the best exercises to improve your cardiovascular fitness. “Runners typically have a low resting heart rate (RHR) and a high VO2 max. VO2 max (oxygen uptake) indicates how much oxygen your body absorbs and uses during a workout. V stands for volume, O2 stands for oxygen, and max stands for maximum. Athletes with lower RHR and higher VO2 max have better stamina and endurance,” says Sudhir, Consultant Neurologist, Apollo Hospitals Hyderabad. Dr. Kumar explained.
He added that these qualities are beneficial on days when there are long games or back-to-back matches. “Players with better stamina and endurance outperform those with lower stamina and endurance. There is no better way to improve stamina and cardiovascular fitness than running,” Dr. Kumar emphasized.
What is a good pace?
Dr. Kumar added that moderate-paced running is ideal for improving cardiorespiratory fitness, also known as Zone 2 running. “A rough estimate of Zone 2 running can be made based on your average heart rate while running. If your average heart rate stays at 180 minus your age, it’s a Zone 2 run.” Dr Kumar told indianexpress.com.
Dr. Bhavana P., Chief Nutritionist, Gleneagles Hospital, Lakdi Ka Phule, Hyderabad, shared some important strategies to improve stamina and reduce fatigue.
*Build your endurance gradually: Increase the distance and time you run slowly to allow your body to adapt. Overloading too quickly can lead to fatigue and injury.
*Focus on your breathing: Practice deep, rhythmic breathing to provide more oxygen to your muscles. This reduces the risk of cramps and fatigue. Inhale through your nose and exhale through your mouth, synchronizing your breathing with your stride.
Here are some things to consider (Source: Pixabay)
*Hydration and nutrition: Proper hydration is very important for endurance. Drink water or a drink with electrolytes before, during, and after your run. Also, fuel your body with a balanced diet rich in carbohydrates, healthy fats, and protein to maintain energy levels.
*Cross-training and strengthening: Incorporate exercises like cycling, swimming, and strength training to increase overall strength and prevent injury.
*Adequate rest and recovery: Give your body time to recover between runs. Overtraining can lead to fatigue and burnout.
*Sprint interval training: Training that consists of short, high-intensity sprints alternating with recovery periods. This approach allows you to improve both stamina and speed.
Disclaimer: This article is based on information from the public domain and/or from experts we spoke to. Be sure to consult your doctor before starting your daily life.
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