It is a major issue, and therefore it is necessary to emphasize and repeat continuously that it is as important to rest as it is to train. That is why sleeping well is one of the pillars on which the recovery and rest of all runners is based, regardless of their level. This, of rest, coupled with a training plan and a nutritional plan -especially what you eat for dinner-, tailored, will lead you to draw the recipe for success to progress and achieve your goals as a pro or amateur runner.
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Sleeping well, a fundamental pillar in the recovery process.
Then sleep a lot and well is not only necessary, but should be mandatory, and even more so in our own daily routine in which we live with a permanent stress. There are many studies and researches that conclude as a general recommendation that every athlete should sleep a minimum of eight hours a day for the recovery process to have a positive effect on the body.
Thus, it is convenient to remember that once we close our eyes, and try to rest, during sleep our own body tries to rebuild itself, since all our hormones are balanced. Something basic and vital for the athlete. Undoubtedly this has direct benefits on our health, for example:
- Immune system is less exposed, and is less vulnerable to possible viruses.
- It avoids the appearance of overtraining. Even lack of sleep can be a clear indicator of overtraining.
- Reduces the risk of injury.
- It favors concentration.
- Improves mood.
Mathematical calculation for a good night's sleep
With all this, it is not a written rule, but there is a proven mathematical calculation that talks about transforming the amount of kilometers you travel weekly in a proportion of minutes, which are added in addition to our usual rest time. Applying theory to practice, if for example your training plan leads you to run 45 kilometers a week, you should sleep an additional 45 minutes each day.
Of course the calculation is very simple and generic, but there are scientific studies that have observed its positive and direct effect on the recovery process of the athlete. Moreover, it is so easy to put it into practice that you can try it for three weeks, and see if it is really effective or not.
What should a runner eat to get more and better sleep?
On the other hand, when it comes to analyzing the quality of our sleep/rest at night, there are many factors that come into play, but there is no doubt that dietary and nutritional adjustments have a lot to say in this regard.
It goes without saying that heavy meals before bedtime have a negative impact on our organism, because they can inhibit the body's ability to relax and activate the " on mode" of the sleep phase.
Let's leave the recurrent pills to help us sleep better, and let's apply a simple, but effective, natural method such as making some changes in our own diet. It has been proven that there are certain foods that can be eaten during dinner, and that they help us to fall asleep, as well as habits that we should change.
The main key seems to be in the levels of melatonin produced by our body, which is a hormone that is directly related to the regulation of the sleep cycle. It is also clear that sleep problems should be treated by professionals in the field, but from Runnea we advise you four foods that can come in handy in this regard:
- Cherry juice: The acidity of cherries are able to provide a considerable level of melatonin, and these become a natural source of this hormone.
- Hot tea: It is a remedy as ancestral as it is natural, resorting to the benefits of chamomile or mint, among others, act as soothing that help you sleep better.
- Fish: Fish fatty acids are also a natural source of melatonin production, besides being a very healthy food. It is essential to add it to your dinner a couple of times a week.
- Bananas: This fruit stands out for its large doses of potassium, which allows for greater muscle relaxation. They also bring with them the amino acid tryptophan, which stimulates neurotransmitters that invite sleep.
Nutritional supplementation, another valid option to supplement
Another valid alternative to better optimize our hours of sleep is to resort to nutritional supplementation. However, it must be clear that the basic condition is to use it, always, as a complement, and not as a substitute.
Currently on the market you can find many of these supplements that come to reinforce those ingredients we need to enjoy a restful and effective rest, and therefore, to help us improve our performance as runneantes.
We told you at the beginning of this post, and we do not discover anything new, but we emphasize that the recipe for success of the runner of all types and conditions is that you train well; that you eat optimally; and that you rest, better.
There are no magic formulas, and it's up to you!
Photos: Carlonie Attwood | Bruce Mars | Tracay Hocking | Sanah Suvarna from Unsplash (Free Images)
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