Running is a simplest form of exercise when you are trying to shed pounds. Most of the people prefer running over other workouts because it is easy and does not require any equipment. But, you also need top-quality nutrition to run faster and cover longer distances.
People often go for energy drinks to boost their performance, but the sugar-laden drinks are not as good as they are thought to be. It may give you the energy initially, but it makes you feel tired and lethargic afterwards. It is better to build your speed with the superior nutrition choices. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness.
There are various speed exercises that can make you run faster and longer without losing your breath. Weight and strength training are the best options to improve the speed, stamina, and power of an athlete. Speedbags are quite versatile and functional tools that can be used by beginners and amateurs for speed training.
You can stretch and train for all day long while sweating out in the high-intensity exercises. But, however you train, your body will not be able to run and function at its maximum speed until and unless you eat for speed.
Foods To Increase Running Speed
Feed your muscles with the right food to run faster. Remember, foods are as important for runner’s speed as his running shoes or energy boosting drinks. So we have compiled a list of 7 most effective foods that make your run faster for longer distances.
For a speed training, muscle recovery is an extremely important factor to consider. If you want to run faster, you need an excellent recovery mechanism for your muscles to meet your speedy demands.
Salmon is a super source of protein that is rich in omega acids (omega-3 fats). Along with improving your cardiovascular health, salmon fish can do wonders to repair your tired muscles by reducing inflammation. From rebuilding to repairing, salmon fish will condition your muscles to make you run faster enough. Pair it up with leafy green foods to double its speed efficiency.
Vitamin D plays an important role in calcium absorption that affects the immunity. Moreover, it helps to increase the muscle strength and bone development. A research suggests that the deficiency of vitamin D affect s your performance ability during exercise. Salmon fish is rich in vitamin D that makes it one of the top foods for speed and stamina.
If you are a fan of a refreshing morning walk, don’t forget to stuff your mouth with oatmeals. Not all carbs sources are bad, so fill your plate with this good carb food for quick running boost. Oats are low on the glycemic index and have an abundance of fiber. These properties make oats an excellent food to regulate the blood sugar levels, keeps you energized and fuller for a longer period of time.
For an idea pre-workout or pre-run meal, use blueberries or chopped banana topping.
Rich in nutrients, beetroot is a food to run faster that is rich in Vitamin B, Vitamin C, and beta-carotene. But what makes it an ideal speed food is its nitrate-rich properties. Nitrates in beetroot improve the cardiovascular health and blood flow as it produces more nitric oxide in our body. Moreover, better the oxygen delivery to your muscles, more will be the performance-boosting effects.
According to a study of St Louis University in America, athletes who ate beetroot were able to run faster by 5km. So before your very next training session or workout, make a beetroot juice for added results. Beet juice allows athletes to perform at least 15% longer in the cycle test as far as exhaustion is concerned.
Vitamins and minerals are a plus if you want to run faster in the active morning. Your lazy steps would reduce the speed you need for a run. This leafy green vegetable spinach is rich in vitamins A, C, E, K, and iron. To increase the oxygen flow around the body, consume these iron-rich foods like spinach leaves.
Spinach smoothie is the best choice that is low in calories with only 23 calories per 100 grams.
5. Low-Fat Yogurt
Yogurt is the perfect blend of carbohydrates and proteins. It has a biological value of nearly 85 %, meaning that it has a high percentage of essential amino acids. If eaten right after a run, it can speed up your recovery and protect your muscles.
1 cup of yogurt and you will have a third of the recommended daily intake of calcium. Apart from calcium, yogurt is rich in proteins that are important for muscle-building and recovery.