First of all, if you are not used to running, it is essential to adopt a slow pace to adapt smoothly to the traumas that each stride generates. Moreover, running on trails and paths minimizes the risk of injury.
Start by running short distances regularly, your body will get used to it and will be able to lengthen the run. At the very beginning, you can run once or twice a week, and gradually increase by listening to your body, making sure to alternate with a day of rest to recover well. Sessions of 20 minutes in total are great to get started!
A successful warm-up is the assurance of avoiding injuries, and thus gaining in performance.
It is important to prepare your joints, as they will be under great pressure. By stimulating the joints, a synovial liquid is released which acts as a lubricant and thus facilitates movement.
In addition, by promoting increased blood circulation through warm-up, the muscles will be better nourished with oxygen and carbohydrates, and this gradually, so that the cardio-respiratory system starts to work smoothly. This is why it is essential to start your warm-up run very slowly and finish it with a series of small movements, such as swinging your legs.
Examples of warm-up :
-Let your leg swing naturally back and forth, then right and left.
-Jump for a few seconds on the spot on one leg and then on the other. Balance on one leg, knee bent, then climb on the tiptoe.
-During the warm-up run, do 2 series of 10 seconds of heel-buttock, then 2 series of 10 seconds of knee lifts- without going up very high on the knees but trying to have a very dynamic foot pose on the ground. Then 2 series of 20 seconds of very progressive acceleration to increase the heart rate.
-If jogging is difficult, jog for 2 to 3 minutes then stop for 20 seconds to perform a passive stretch (light stretching of a muscle), then gradually resume the course of the jog.
Ideally, a full meal should be taken 3 hours before the session to allow time for proper digestion. For some people, this may be less, it's up to you to try! Another important element is to choose foods with a low glycemic index!
You can also take a small snack 30 minutes before the session like a banana, which is an excellent source of energy, or a handful of dried apricots, low-fat yogurt...(to be adapted according to the duration of the race).
Before the effort, it is interesting to increase your energy reserves thanks to maltodextrin for example, such as Malto Antioxidant Overstims. Its vitamins also help to reduce fatigue.
Also, a BCAA intake prepares the body to reduce fatigue and protect the catabolism (muscle destruction).
During the effort, various supplements can be proposed:
Beverages: Overstims long-distance hydrixir and antioxidant help to combine hydration and performance.
Gels: the antioxidant gels Overstims and Fire Start Energy + Bcaa Olimp support endurance efforts, and the whiplash gels Overstims and Fire Start Energy + caffeine boost energy instantly!
Energy bars: energy bars are made of oats to recharge carbohydrate reserves and provide a long-lasting source of energy (Flap Jack Fitspo, Oat Bar BioTech USA...)
After the effort, it is useful to turn to a recovery drink such as bcaa, but also powdered protein to repair the muscle fiber and maintain its mass.
At the same time, other supplements can be useful during the year in order to progress and protect your body. We can mention vitamins, spirulina rich in vitamins and proteins, collagen for the protection of joints, bones and tendons.
Finally, it is important to run for fun, and set goals to stay motivated. Try to vary the running fields if you can! Patience and regularity will bring you real satisfying results!