Level up your running with these lessons from the marathon GOAT and his team.
that cost more than a Lexus or recovery devices worthy of NASA missions, he follows simple training tenets that maximize how he recovers, what he eats, his mindset, and the conditioning he does after his runs. We talked to Kipchoge and the team at his Global Sports Communication training camp in Kaptagat, Kenya, as well as outside experts, to find out how anyone can apply his strategies.
At least 30 minutes before bed, he turns off or puts down all electronics. The habit reduces his exposure to blue light, known to delay the release of melatonin, leading to a decrease in sleepiness, says Kannan Ramar, MD, past president of the American Academy of Sleep Medicine. Then, instead of scrolling through social media , Kipchoge winds down by reading at least two chapters of a book.
Most runners don’t need a nap if they consistently get the recommended 7 to 9 hours, Ramar says. But when you don’t hit that target, naps can help counter short-term sleep loss and provide an energy boost for a late-day run, Ramar adds. He suggests a 20-minute doze between noon and 3 p.m. to relieve fatigue. Napping longer than 20 minutes can leave you feeling groggy due to entering a deep-sleep state, Ramar says.
“It’s very intense. It’s not for everybody,” Kipchoge says. “You need to learn to relax and learn to absorb pain.”Kipchoge has always maintained a high-carb diet, but after running 2:00:25 in Nike’s 2017 Breaking2 project, he began working with exercise biochemist Armand Bettonviel to improve his nutrition and further push his performance.
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