At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.
A sudden decline in running pace may be a sign you are doing something the wrong way.
Some causes of decline in running pace are ;-
2. Change of training methods
3. Under eating.
If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.
Change of Running Method.
If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.
Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.
Human growth hormone is made naturally in the pituitary gland of humans, the gland is deep inside the brain just behind the eyes.
How To stimulate Human Growth hormone
Human growth hormone is secreted in short pulses during the first hours of sleep and after exercise. To ensure maximum stimulation, get quality sleep and engage in some form of physical exercise.
Although Human growth hormone is secreted naturally throughout life, some people suffer from human growth hormone deficiency. In this case they might need to inject HGH. It has been used to help stunted children in UK grow normaly since 1959.
For some people just eating a balanced diet and doing resistance training is not enough to bulk up, they need a nutritional supplement to provide a lift.
Consuming a Creatine supplement can give a person 2 to 3 times the amount that could be obtained from a very-high-protein diet.
Some personal trainers recommend nutritional supplements to their clients. In this New York Times article a personal trainer explains how Creatine works.
If you’re looking to bust through a plateau, taking five grams of creatine before your workout might help you do that,” said Steve Hoffman, a trainer in Cherry Hill, N.J. “It adds water weight to your muscle and helps you lift more.
From the article I found thispiece, The basic problem is that while it’s true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn’t necessarily helping us lose weight. It may even be making it harder.
So, if exercise stimulates hunger, then people who have a poor appetite can stimulate their appetite to eat more food by engaging in exercise.
The desire to eat is prevalent among people who want to gain. A combination of more food and exercise is usually recommended.
For this technique to work the exercise has to be moderate enough to arouse desire to eat. Excessive exercise may lead to drastic weight loss putting negasting the desire to gain weight.