In a viral interview on social media, Indian badminton star Saina Nehwal shared an insightful revelation about the training habits of Japanese players. She explained that these athletes incorporate a unique strategy to maintain their stamina and performance levels—running for 30 minutes both before and after their matches. This method, according to Saina, helps Japanese players sustain high energy levels throughout the game and ensures they stay physically active even after the match, rather than immediately transitioning into recovery mode.
The Japanese Secret: Running Before and After Matches
Saina Nehwal explained that many Japanese players incorporate a 30-minute run both before and after their matches. While most athletes switch to recovery mode immediately after a match, Japanese players continue to stay physically active, maintaining their endurance levels. This practice helps them build long-lasting stamina and remain prepared for extended periods of physical activity.
By not going straight into recovery after the game, the players allow their bodies to stay conditioned and keep their cardiovascular systems engaged. This method reinforces the idea that stamina is not built solely during training sessions but through sustained physical effort, even during post-match periods.
The Science Behind Running for Stamina and Performance
Running is one of the simplest yet most effective exercises to boost an athlete’s performance. It enhances cardiovascular endurance, strengthens muscles, and increases lung capacity, all of which are essential for any physically demanding sport.
Increases Cardiovascular Strength: Running regularly boosts heart health and improves blood flow to the muscles. This allows for more efficient oxygen delivery, delaying the onset of fatigue during intense matches.Strengthens Muscles: Running builds strength in leg and core muscles, which are crucial for the quick footwork and agility required in sports like badminton.Improves Lung Capacity: Running consistently over time enhances the lungs’ ability to take in more oxygen, allowing athletes to breathe more effectively during high-intensity games.
Builds Mental Discipline: Running is not just a physical activity but a mental one. It helps athletes develop focus, resilience, and determination, all of which are necessary for peak performance in sports.
Other Japanese Practices That Aid Performance
Japan’s lifestyle practices are designed to encourage physical and mental balance. Practices like Ikigai (the concept of living with purpose) and Shinrin Yoku (forest bathing) help improve mental clarity and reduce stress, which is vital for athletes. These practices help players stay focused and centred, allowing them to perform at their best in competitive environments.
Recovery: Essential for Long-Term Performance
While running before and after matches can be beneficial, recovery remains a critical aspect of any athletic regimen. Proper recovery allows muscles to heal and ensures athletes are ready for their next performance.
Here’s a simple post-match recovery routine that athletes can follow:
Cool Down: Engage in light walking or stretching for 5-10 minutes after the match to lower the heart rate gradually. This prevents muscle stiffness and promotes flexibility.
Rehydrate: Drink water or electrolytes to replenish fluids lost through sweat. Proper hydration helps avoid cramps and ensures muscle function is restored.
Post-Match Nutrition: After intense physical activity, the body needs to refuel. A meal rich in protein, carbohydrates, and healthy fats aids muscle recovery and restores energy levels. Foods like lean chicken, fish, eggs, whole grains, and fruits are excellent choices.
Sleep: Rest is crucial for muscle recovery and mental rejuvenation. Aim for 7-9 hours of quality sleep to support tissue repair and reduce muscle soreness.
Massage or Foam Rolling: Light massages or foam rolling helps relieve muscle tightness and enhance blood circulation, promoting faster recovery.
Inputs from TOI
