How well we sleep, transcends in our performance. Sleep is one of the most important, and often neglected aspects of the path to peak performance. Great athletes know about the importance of sleep to achieve performance. Eliud Kipchoge, undoubtedly the greatest marathoners of all the time, sleeps for ten hours everyday. His training schedule includes eight hours of sleep at night, and a two hour nap during the day.
Training intensity and load is an important aspect of how we get the necessary stimulus required to perform better. Structured training involves increasing the training load on a periodic basis (called Periodization).
Some running trivia here - “The 36th kilometer at TMM 2020 was the slowest”. This is based on the Strava data of the top 800 finishers of TMM 2020, the average split time for 36th kilometer is upwards of 7minutes, this is 2 minutes slower than the fastest average split. The 36th km passes through Peddar Road and has an elevation of 25m. It is obvious, most runners struggle through uphills. Uphills expose the weak links in our running.
In running when our foot strikes the ground (at initial contact), it should be closer to the body’s Center of Mass (COM). The point of foot strike affects how the Ground Reaction Force (GRF) is distributed through the body, and how we minimize the impact on our joints and muscles.
A good warm-up is key to priming the body and mind for the intense workout or a race ahead.