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There is a very famous TV show "Running Brothers 2" that will be broadcast soon. There are several large men inside who complete various challenging tasks by running. Do you want to improve your running skills?

If you want to improve your running performance, you must strengthen your core muscles through fitness. As you run faster and faster, you must maintain good running posture to match your speed, and what you need is better core muscles to maintain body stability at high speeds. In addition, research shows that fitness can improve your running efficiency​. This means that at the same running speed, you can consume less oxygen, allowing you to run faster and further.

​Running fitness improvement plan

​1: One-leg squat

The most classic single-leg squat movement. Do 3 sets of 10 reps for each leg, resting for 30 seconds between sets.

2: Sprint blocking

This action of sprint resistance requires holding the tensioner with both hands and using the sprint starting movement to exercise leg strength. Do 2 sets, one set on each side, 20 times per set, rest for 30 seconds between sets

3: Strengthening of upper body muscle groups

A. Low rowing

​B. Dumbbell bench press

Use a super set, first do 10 reps of action A, and then 10 reps of action B. Do a total of 3 groups, resting 45-60 seconds between groups.

Note: The swing (kinetic energy) of the arms and shoulders helps maintain speed.Speed, save energy, and when you feel tired, a strong upper body will help maintain your running form. So in addition to training your lower body and core muscles, also add upper body training to your plan.

 4: Scissor squat

Do 2 sets on each side, 8 reps per set, rest for 30 seconds between sets

Nutritional supply for super running men

​1. Eat more plant seeds such as cereals, beans, and kernels or foods made from them

Why plant seeds? Because seeds (including grains, beans, tree fruits, etc.) contain basic nutrients for growing plants, such as protein, necessary fats, and some biologically active compounds (such as phenolic compounds, ferulic acid, etc.) is an antioxidant).

Experiments have proven that consuming sufficient amounts of cereals, beans and other plant seed foods every day can effectively promote physical health and maintain a healthy weight. People who eat more cereals and beans can also effectively prevent diabetes and some cancers.

2. Eat 5 fruits and vegetables of different colors every day

As we all know, fruits and vegetables can provide the vitamins, minerals, etc. needed by the body, provide necessary calories, and effectively help people maintain a healthy weight. But starting today, take note of their colors—yellow, orange, red, green, blue, purple, etc.

Studies have found that pigments need to work in combination with each other to exert their effects, which is why it is recommended to eat at least 5 colors of fruits or vegetables every day. Also, only consuming the pigments you think are useful, such as beta carotene, will not achieve the health effects of eating the whole sweet potato.

​ 3. Eat plant foods with their skins

The fruit skin also contains a lot of starch and a variety of fibers. These blends support the healthy growth of intestinal cells, reduce the chance of constipation and hemorrhoids, improve appetite, and maintain a healthy weight.

These fibers can also prevent about 3%-4% of calorie absorption, which is one of the reasons why fruits and vegetables can help you lose weight.

4. Drink milk and eat dairy products every day

Fresh milk and dairy products (including cheese, yogurt, kefir, etc.) should become part of the daily diet of runners. In addition to supplementing calcium and enhancing bone health, milk has other benefits.

For runners, dairy products can provide sufficient protein for muscles and enhance their recovery ability. Whey protein can also effectively strengthen the immune system. What’s even more amazing is that studies have found that diets that include dairy products can help you lose more fat. There are also active lactobacilli that can effectively enhance immunity and prevent constipation.

​5. Eat fish

The most typical one is fish. Runners need to consume up to 50% more protein than normal people, and fish provides a lot of high-quality protein. Fish can also supplement trace elements such as zinc, copper, and chromium, which may be low in daily diet.

​6. Eat poultry and eggs

Poultry and eggs, plus the milk just mentioned, can enable runners to take in necessary protein and minerals, which are difficult to satisfy on a vegetarian diet. Especially iron and zinc, they can ensure the health of red blood cells and maintain stable immunity. A vegan diet is not a good option for runners.