Running is one of the most widespread and affordable sports today. Often, amateurs and professionals are faced with the question of how to increase their athletic performance.
One of the most important factors is the athlete's stamina. We will tell you about stamina and how to increase it.
Endurance and how to increase it
Endurance is understood as the ability of an individual to continuous activity with equal intensity for a certain time.
There are two main types:
- General
- Special
General endurance refers to the ability to perform light work, but over a long period of time. Such work is performed at the expense of aerobic energy sources, therefore, the physiological indicator of general endurance is the maximum oxygen consumption (MOC). The development of OB should be the main focus during training, because it serves as the basis for specific endurance.
Under special endurance understand long-term loads that are characteristic only of a certain type of activity.
Based on this, the following types are distinguished:
- Power
- Static
- Expressway
- Dynamic
Expressway - the ability of a person to make quick movements for a long time without fatigue and disruption of technique. Csilt characterized by the ability to endure heavy physical activity for a long period of time.
Dynamic and static differ only in the type of action. Both characterize the ability to be active over a long period of time, but in the first case, we are talking about a slow pace of the exercise, and in the second, about muscle tension in one position.
There are two ways to increase your endurance:
- Exercise-based development
- Using drugs
Development through physical training is based on the principle of fatigue, when a certain level of fatigue is reached. This method is associated with the volitional efforts of the athlete, as well as the ability to “endure” and “overcome”.
Endurance drugs
Now let's talk about specialized drugs. There are several types of endurance drugs. They are classified as follows:
- Exhausting
- Not draining
- Combined exposure
- With secondary action
Let's consider each class in detail.
Exhausting
Examples of wasting drugs are: caffeine, pyridrop, mesocarb. They act on fatigue according to the principle of activation of the body's latent energy reserves.
This class of biological products has a great effect on the growth of physical indicators, but they also have side effects. For example, the recovery period after administration is long.
Not wasting (or metabolic)
Such drugs are divided into:
- Steroids
- Non-steroidal anabolics
- Nootropics
- Actoprotectors
- Energy supplying substrates
The advantage of metabolic drugs is their use for a long period of time without loss of reserve strength. There are no general contraindications, so they are clarified individually.
Mixed-action preparations
Products with a mixed principle of action work by stimulating gluconeogenesis in the liver, forming glucose. An example of this type of drug is dexamethasone.
It slows down the transport of amino acids, which leads to anti-anabolic effects. Note that there are also negative effects of consumption. A significant decrease in immunity is possible, and muscular dystrophy may also occur.
With secondary positive action
The secondary action of the remedies is based on the initial study of the personal formation of fatigue. After studying the characteristics of the human body, they switch to taking drugs. They are able to eliminate individual symptoms that affect performance.
Endurance pills
The drugs can be presented in different forms: tablets, powder, capsules. HFor example, a number of the following means have a tablet form:
- Aykar
- Ubicon
- Carnitine
- Ostarine
- Sydnocarb
- Esaphosphine
- Phenotropil
- Picamoline
Foods with which you can increase endurance
Standard food can also help a person become more resilient. Certain foods are able to activate the body's energy reserves and increase endurance. Let's consider drinks and solid food separately.
Beverages
Among the drinks that increase endurance are the following:
- Coffee
- Green tea
- Juices
Coffee
This drink is a very powerful stimulant, as it contains caffeine and caffeine is one of the most popular stimulants in the world. Drinking before a race helps you cover longer distances.
However, dosage must be taken responsibly. Excessive use instead of developing physical qualities will only lead to poor health. Doses up to 9-13 mg per kilogram of a person's weight can lead to a reduction in sleep time and a decrease in sleep quality.
Green tea
Green tea contains substances that stimulate the cardiovascular and nervous system. Sugar-free tea can tone the athlete and increase the burst of energy, which will improve performance.
Juices
Freshly made juices contain many vitamins and beneficial bacteria. Rapid absorption gives an immediate effect in the increase of energy and a surge of strength. Improved well-being and an increase in the general condition of the runner gives an increase in his performance.
Solid food
Regular foods can also affect tirelessness. Among the most effective are the following:
- Nuts
- Dried fruits
- Fruits, vegetables and herbs
- Honey and beekeeping products
- Ginger
Let's consider each of them.
Nuts
Nuts have a rich composition that affects a person's physical fitness. Nuts contain healthy omega-3 fatty acids, minerals and vitamins. In terms of mineral composition, nuts are 2-3 times richer than fruits.
For a runner, including nuts in their diet will significantly increase their athletic performance. Loads are easier to carry, reducing fatigue.
Dried fruits
Dried fruits contain a number of nutrients and bacteria. For example, raisins contain vitamins A, B1, B2, B5, B6, C, as well as iron, potassium, chlorine, potassium, magnesium, phosphorus. Consuming dried fruit improves sleep and has a positive effect on the nervous system.
An increase in the general tone of the body has a positive effect on the physical performance of an athlete, increasing his stability.
Fruits, vegetables and herbs
By analogy with juices, the food itself contributes to the fatigue of the runner. The most effective include: tomatoes, apples, cabbage, bananas, dill, parsley and spinach - they all contain many vitamins that affect the physical capabilities of a person. For example, red berries (cherries, cranberries, raspberries) increase the pain threshold, which directly affects runner fatigue.
Beekeeping products
The use of honey, pollen, honeycomb improves blood circulation, the work of the cardiovascular system, and also normalizes the level of hemoglobin in the blood. Consistent consumption of food strengthens the entire body.
Ginger
Consuming ginger on a regular basis allows you to recover faster and release muscle tension, which directly affects fatigue. Also, with prolonged exertion, ginger allows you to regulate the pain threshold associated with tirelessness.
Endurance is the most important physical quality in running, which can be easily improved and developed with the help of special preparations and products.
When choosing your personal promotion method, you should pay attention to the following recommendations:
- Take into account the characteristics of your body and choose a drug for yourself only on the basis of individual traits.
- Pay attention to the correct dosages. This applies to both pharmacological preparations and conventional products.
- Don't forget about the side effects of stimulant products
Following our advice and instructions, you can easily find the right drug for increasing endurance for yourself, knowing all the intricacies of this issue.
