Saina Nehwal says some Japanese badminton players run for 30 minutes pre and post high-level matches; we decode the link

He added that these qualities are beneficial in longer matches or on days there are back-to-back matches. “The player with better stamina and endurance would outclass the one with lower stamina and endurance. There is no better way to improve your stamina and cardiorespiratory fitness than running,” stressed Dr Kumar.

 

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What is a good pace?

Dr Kumar said moderate-paced running is ideal for improving cardiorespiratory fitness, adding that this is also referred to as zone 2 running. “A rough estimate of zone 2 running can be made based on the average heart rate while running—if the average heart rate is maintained at 180 minus age—it is zone 2 running,” Dr Kumar told indianexpress.com.

Dr Bhavana P, chief dietitian, Gleneagles Hospitals, Lakdi Ka Pul, Hyderabad shared some key strategies to improve stamina and reduce fatigue

*Build endurance gradually: Increase your running distance or duration slowly to allow your body to adapt. Overloading too quickly can lead to exhaustion and injury.

*Focus on breathing: Practice deep, rhythmic breathing to give your muscles more oxygen. This reduces the risk of cramping and fatigue. Breathe in through your nose and out through your mouth, syncing your breaths with your stride.

Here’s what to consider (Source: Pixabay)

*Hydration and nutrition: Proper hydration is critical for endurance. Drink water or electrolyte-infused drinks before, during, and after your run. Also, fuel your body with a balanced diet rich in carbohydrates, healthy fats, and proteins to sustain energy levels.
*Cross-training and strengthening: Incorporate exercises like cycling, swimming, or strength training to build overall muscle strength and prevent injury.
*Adequate rest and recovery: Allow time for your body to recover between runs. Overtraining can lead to fatigue and burnout.
*Sprint interval training:  Such that you alternate between brief, high-intensity sprints and recovery periods. This approach can enhance both stamina and speed.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.