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How to improve your overall fitness and work better

 How to improve your overall fitness and work better

8 Tips for Achieving and Maintaining a Good Level of General Well-Being: A goal to be pursued by everyone, and in particular, by those who wish to improve their running performance

Improving running performance is not only a matter of time, but also the method, approach and attention to aspects that may seem unrelated to training at first glance. Many studies have been conducted to understand how to improve your general physical condition (and thus your running performance). Trying to put these tips into practice will be the first step to moving even further.

Vitamin D

Runners need a daily diet rich in vitamins and minerals. Vitamin D is definitely one of the most important vitamins. A high level of vitamin D also indicates an increase in the body's maximum ability to consume oxygen.During muscle contraction: This is an excellent indicator of the level of fitness. A vitamin D value between 20 ng/ml and 50 ng/ml is considered normal, while values ​​below 12 ng/ml indicate vitamin D deficiency. To ensure a good intake of vitamin D, it is definitely important to do outdoor activities and exposure to sunlight (with a suitable SPF), but it is also recommended to include egg yolks and oily fish in the diet.


Food is very important in a training program. Especially the amount of protein eaten. Protein should be consumed at the rate of 1.8 per kilogram of body weight. Foods such as chicken, turkey, fish, and beans are good sources of protein when trying to improve physical health and athletic performance.


Although you've likely heard about the importance of iron, you may not know why it's important to runners. Indeed, this mineral is important for them (as for all athletes in general, in this regard), because it is able to provide them with the necessary energy and is necessary to supply the muscles with oxygen. Foods like oysters, red meat, white meat, fish, eggs, raisins, whole grains, spinach and legumes are good sources of iron that you should include in your diet on a regular basis.

In case

It's not true that an evening snack is necessarily bad for your health: Eating cottage cheese about 30 to 60 minutes before bed can help build muscle while you sleep. Strong muscles allow you to run faster and for longer.


It is highly recommended to sleep 7-9 hours at a time. In addition to giving the right feeling of rest and refreshment, 8 consecutive hours of sleep helps fight dehydration; Dehydration can affect cognitive performance, but also physical performance, as it robs runners of their energy.


It is true that breakfast is the most important meal of the day. A café/croissant is definitely not the perfect combination for a runner. On the other hand, a breakfast rich in carbs and protein (and fat, as in croque-monsieur) is the best way to prepare your body for exercise as soon as you wake up.


How do great champions like Eliud Kipchoge or Marcel Jacobs win races? Sure, they train, but they also have great mental toughness and self-motivational abilities that they use when the situation calls for it. Focusing and focusing on breathing, mentally visualizing movements, and using self-motivational phrases can also be essential tools for recreational runners to improve their performance.

escape from

Running regularly has a beneficial effect on many aspects of your life. This activity helps improve mood and relieve stress. Running steadily, month after month and year after year, increases heart and lung capacity and allows for better muscular condition typical of individuals even a few decades younger.

It is not enough to run

Good running is not just about running. Daily training allows you to develop certain physical characteristics, this is a fact. But all musculoskeletal systems not directly involved must also be strengthened, especially with age. Cross-training and exercises with your body weight or with equipment at home or in the gym allow you to progress at all levels.


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