1. Performance Running Means Pacing Yourself
Performance running isn't about running as many miles as humanly possible. It's about balancing the miles so you don't get exhausted and injure yourself. Pace yourself and experiment at different mileage levels to find what works for you. However, be consistent. Once a week of hard running isn't going to cut it, but 30 minutes for 2 or 3 days a week will.
2. Energy Boosting Foods for Performance Running
As a runner, you need to carefully select your foods so that you can keep your energy levels high enough so that you can run at peak performance. You also need up to 75 percent more protein than the non-runner to help you recover from your workouts and rebuild muscle. Almonds provide a form of vitamin E that may help protect against cancer. Eat small handfuls at least 3 to 5 times a week. Eggs are a great choice since a single one provides 10 percent of the protein you need daily in a healthy diet. Another great choice for protein is canned black beans. One cup provides 30 percent of your daily protein needs and loads of fiber too. Salmon is another great choice for protein as is chicken.
3. Teen Runners: Stop Starving Yourself!
According to researchers from Iowa State University in a report in the "International Journal Of Sport Nutrition And Exercise Metabolism," teen runners need from 2500 to 3500 calories a day, which is more than a current dietary recommendation of 1500 to 3000 calories a day. So while performance running may be a great way for a teen to lose weight and get in shape, you won't be doing yourself any favors by restricting your calories. Get the calories and energy you need. Just make sure the calories come from good food choices.
4. Sore Muscles Don't Mean You Shouldn't Run
Performance running means that you have to push yourself harder than the average person. Some days your body isn't going to be too happy about that and will let you know in the form of sore legs, but it doesn't mean you should take a break. Research shows that if you get the blood moving through sore and slightly injured muscles, you can speed their healing. So when you're sore, aim for 30 minutes of light running with frequent walking breaks. Even when you are really sore, just walk for 30 minutes or try walking in a pool.
5. Don't Forget to Rest
Take at least 1 full day off a week and run hard only every second day. Your body needs time to recover and repair muscle fibers, get rid of wastes and build new blood cells. If you don't give your body this healing time, you're going to injure yourself.
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