2012 State of the Sport – Part IV: Largest Road Races

Here are a few of his strength training exercises:
Machine squat: 1 set of 10 reps, 1 set of 8 reps to build power in his quads and back
Seated chest press: 1 set of 10 reps, 1 set of 8 reps to improve his total body strength
Leg extensions: 1 set of 10 reps, 1 set of 8 reps to develop strength endurance for his quads

Other core exercises to improve 100m and 200m speed include:
Weighted lunges with dumbbells
Weighted squats
Cable leg drives
Step ups with barbell
Bunny hops / box jumps
Frog leaps
Ankle rolls
High knee skips
Strides

Usain Bolt’s Full Workout Routine and Diet Plan.

Running is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a runner is able to maintain a well-balanced lifestyle in order to cope with the strenuous demands of running.

In running, you should learn how to value your overall health. Otherwise, you can never endure the kind of energy that is required when running long distances.

Therefore, for us who are into running, here are some running tips that you could use in order to stay healthy and be active:

Running Tip #1 – Warm up!

Warming up is something that a lot of people don’t normally do.  Getting your muscles warm and loose before you run will help to prevent injury.  A slow jog or even a brisk walk for a few minutes will help to loosen your muscles.  Another running tip to go with this is to stretch for a minute right after your warm up but before you start your actual run.

Running Tip #2 – Hydrate

An average person can survive days to weeks without food but can only survive about a day without water.

Water is one of the most vital elements for a runner.  When you run you perspire and without replenishing the loss of fluids there can be serious health complications and even death.

So a great running tip for people that have a strenuous running regime – always drink plenty of water.

However, for many runners, water is probably not enough.  To replace the electrolytes that are also lost with perspiration it is best to drink some sort of sports drink.  Along with the fluid, sports drinks have a couple of other important ingredients that need replacement: carbohydrates and electrolytes.

Electrolytes are lost during perspiration and these are best replaced by most sports drinks.  Carbs, on the other hand, are also needed by the body during runs.  Carbs provide energy to the body so that it can meet the demands of the activity.  A small running tip is to make sure you get a sports drink that doesn’t have too much sugar in it, your body doesn’t need the extra sugar.

Running Tip #3 – Take your calcium

Most runners should make sure to have calcium present on their diet. Calcium helps to make your bones stronger.  This is important for runners because of the constant pounding that our bodies take from the many miles we run.
Since runner’s bodies are more exposed to greater physical stresses, it is crucial to have strong bones.  Strong bones will help to avoid fractures that can take you away from your training.

You can find calcium in many different foods like: sardines, tofu, dairy products, etc.  You can also find calcium in many multivitamins as well as on its own.

Running Tip #4 – Eat your vegetables!

Runners require more vegetables and fruits than the average person.  This is because your body is using more vitamins and minerals, thus it craves them more.  The proper vitamins and minerals can help to strengthen the body as well as help it recover after your runs.

Running is a fantastic way of staying in good physical shape.  Whether you are an occasional runner or an avid runner you will see a difference in your health versus someone who only lifts weights or doesn’t work out at all.  You may not feel the need to utilize all of these running tips but they are more tools for you to think about next time you run.

Remember to have fun and run on.