When we think about boosting our athletic performance, most of us think about running first. Yes, if you run at a low or moderate pace, you can definitely boost your endurance. There are certain physiological factors that can also improve your body strength and stamina, which will ultimately help boost performance in any workout. Other than that, if you train less with a good quality workout, you can get more out of your workout – but make sure you are performing your exercise in a proper way.
HELPFUL TIP: If you are planning to hit the gym to start any workout, always remember to first get suitable, super-comfortable gym workout clothes because your workout clothes also improve your performance. Born Tough workout clothes are durable, stretchable, and are also sweat-wicking. Now let’s get back to the discussion!
Keep in mind that in whatever workout you are practicing, you need to be focused and motivated no matter how hard you have to push yourself up. The word ‘performance’ means the capability of someone to accomplish his/her tasks or goals in a good way. So the smart way to improve your athletic abilities is by boosting up the flexibility of your body and your stamina as well. . So in today’s blog, I will discuss some of the methods through which you can enhance your performance by running less.
1. Perform Plyometric Exercises.
As compared to other aerobic exercises, plyometric exercises are different because while performing plyometric exercises, your body is getting in contact with the ground as it is performing several aerobic workouts such as jumping, jogging, and skipping in an intense way. Through plyometric workouts, athletes can improve the strength of their muscles by the increase in the rate of muscular contraction. This enables plyometric workouts to create quick and incredible developments that help to boost performance in every type of sport and workout routine.
So if you want to enhance your performance by running less, you can definitely opt for the plyometric workout.
Plyometric workouts create a fast stretch in the muscles and over the long haul, your body adjusts by expanding the effectiveness of the muscle development and eventually, diverting the powers which are developed to deliver more energy.
2. Strength Training Exercises.
Another way of boosting your performance is by incorporating strength training exercises (aka resistance training) in your workout plan. You must know the importance of resistance training programs if you are planning to enhance your stamina along with your performance.
There are various strength training workouts that you can practice 2 to 3 times a week. You can do many of them at home without weights. As you advance further, you can increase your weights.
If you are practicing the resistance training workout on a regular basis without having some rest, it’s likely that your muscles will be less injured. Emphasize more on the full-body workout, which ultimately focuses on various groups of muscles. Repeat the exercise, making several sets followed by some rest as well.
Some examples of Strength training workouts are single leg lifts, barbell workouts, hammer curls, planks, squats, and dumbbell rows.
3. Start with Small Steps
If you are a beginner, you can get started by taking small steps. If your aim is to cover the 5 miles don’t rush and try to cover 6 miles instead. If you want to protect yourself from various injuries, muscle soreness, and burns, you must take small steps initially. Along with that, it will also improve the stamina required to run fast. Also, stay motivated and be consistent with your workout. Rest after an intense workout because your muscles need recovery. If you don’t allow your muscles to have some rest they will get sore, torn, and inflamed.
Again, if you want to boost your performance in any workout make sure that you are practicing in athletic wear that is comfortable because your workout clothes have to do a lot with your performance. Born Tough workout clothes are stylish and comfortable and designed for your workout.
4. Hill Training.
If you want to become a faster and stronger runner, you need to practice hill training. It has been observed that if you perform hill training for several weeks you can definitely become rigid and healthier because you tend to get strength in your muscles which ultimately will increase your speed.
Another benefit of hill training is that it can make your leg muscles stronger and bigger in size. It’s actually the resistance exercise in which your calf muscles are used in order to make you move in the forward direction. Hill training not only develops your calf muscles but also your glute, hamstring, and quad muscles and will also make your hip flexors more flexible.
The science behind hill training is clear. It can increase your endurance and improve your overall performance.
5. Keep your Body Hydrated.
When your body is exerting, there is a loss of water through sweating, so you need to stay hydrated. You can also prevent yourself from mental sickness and from tiredness as well if you get a sufficient amount of water daily after an intense workout.
Water also helps to make your joints lubricated, and will also regulate your body temperature too. Also, water plays an important role in the transportation of essential nutrients in your body, which are meant to provide you with energy. Keep in mind that if your body is not fully hydrated you won’t be able to perform at the desired level. You are more likely to have muscle cramps and weakness too if your body is water deficient.
6. Fuel up your Body.
The main component of fueling for boosting your overall performance is the number of carbohydrates, proteins, fats, and intake of other important nutrients. Emphasize more on eating up carbohydrates before and after your workout, because if you will consume a sufficient amount of carbs in your breakfast, your body will be having a good amount of energy that is required for your training session. It has been scientifically proven that energy derived from carbs is superior to that provided by fat when it comes to boosting performance.
Fueling up your body is essential because the body of an athlete requires more energy than non-athletes, so you need to get sufficient fluids, and meals that have a good portion of essential nutrients in order to boost your athletic performance.
Ann Edwards is a fully qualified personal trainer from Elite sports. She has been helping people in the field of bodybuilding and fitness for more than a decade. Her career in nutrition and physical therapy has made her a fine addition to our team.