How do I improve performance in a 10km runing competition?


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Edgar Lopez answered

If you are new to this type of competition or, on the contrary, you are an experienced runner, apart from having good shoes, you should always keep in mind that you will only be able to see the results if you have statistics on your time reached at the end of each race. For athletes who work in competition races, for example 10 kilometers, it is very important to improve their personal marks in this type of race.

This can be achieved by avoiding new weight lifting exercises, plyometric practices and moving away from downhill races in the last days before the big race. British scholars found that performing these types of activities within 48 hours prior to a race reduced the distance that runners could cover by seven percent. "The exercises cause a high level of muscle damage, which affects the brain, and causes a significant increase in the athlete's effort," says Dr. Samuel Marcora, co-author of the study.

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