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10K Training Transformation: Fitness Trackers for Beginners' Technique Refinement

13 August 2025

Cycling Endurance Elevation: Heart Rate Monitors for Extended Rides

13 August 2025

Marathon Nutrition Navigation: GPS Running Watches for Fueling on the Go

11 August 2025

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EZON FOCUS R7 - Sports Watch for All Runners with 4-Channel HR Monitoring & Dual-Band GPS Fitness Tracker

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Boost Your Performance: Essential Habits for Runners and Athletes

by LeeDavid 07 Mar 2025 0 comments
Whether you’re chasing a marathon PR or aiming to stay active as you age, small habits can make a big difference. From sleep to nutrition, these science-backed practices enhance performance and longevity.

  1. Prioritize Sleep for Muscle Recovery
    Aim for 7–9 hours nightly. Sleep triggers growth hormone release, aiding muscle repair and reducing injury risk. Establish a pre-bed routine: read, meditate, or try gentle yoga to unwind.
  2. Incorporate Strength Training
    Add two weekly sessions of squats, deadlifts, and planks to build functional strength. Stronger muscles improve running efficiency and stabilize joints, lowering strain during high-impact activities.
  3. Fuel with Plant-Based Nutrition
    Fill half your plate with veggies, fruits, and whole grains. These foods provide antioxidants to combat inflammation and glycogen-boosting carbs for endurance. Pair with lean protein like tofu or lentils for muscle repair.
  4. Adapt to Aging with Smart Training
    Older athletes should focus on flexibility (yoga, stretching) and cross-training (cycling, swimming) to reduce joint stress. Adopt a “run-walk” approach for longer distances to avoid burnout.
  5. Prevent Injuries with Dynamic Warm-Ups
    Replace static stretching with dynamic drills like leg swings and high knees to activate muscles. Post-workout, use a foam roller to target tight areas like the IT band and glutes.
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