Saina Nehwal mentions that certain Japanese badminton players engage in 30 minutes of running before and after high-level matches; we explore the connection.

Saina Nehwal remarked that they do not attempt to proceed at a slow pace.

The esteemed badminton champions, Saina Nehwal and Parupalli Kashyap, consistently provide valuable insights. This was evident once more when Kashyap mentioned on The Rich podcast that he makes it a point to run for 30 minutes prior to competing in matches. Saina further elaborated, stating, “I am aware of certain Japanese badminton players who engage in 30 minutes of running both before and after high-level matches. They do not adopt a leisurely pace; rather, they do this to sustain their stamina.”

What is the connection between running and stamina?

Engaging in running is considered one of the most effective forms of exercise for enhancing cardiorespiratory fitness. According to Dr. Sudhir Kumar, a consultant neurologist at Apollo Hospitals Hyderabad, "Runners generally exhibit a lower resting heart rate (RHR) and an elevated VO2 max. VO2 max, which refers to the maximum volume of oxygen your body can utilize during physical activity, is a critical indicator of fitness. The term 'V' stands for volume, 'O2' represents oxygen, and 'max' denotes maximum capacity. Athletes who maintain a lower RHR and a higher VO2 max tend to possess superior stamina and endurance."

He emphasized that these attributes are advantageous during extended matches or on days featuring consecutive matches. "A player possessing superior stamina and endurance will surpass one with lesser stamina and endurance. Engaging in running is the most effective method to enhance your stamina and cardiorespiratory fitness," Dr. Kumar asserted.

The Winning Edge: How Japanese Badminton Players Elevate Performance with Rigorous Training

As we wrap up our exploration of Saina Nehwal's insights on the training routines of Japanese badminton players, we see the significance of their dedication to physical fitness. Engaging in 30 minutes of running before and after high-level matches not only enhances their endurance but also reflects a deeper connection between physical preparation and competitive success. By adopting such rigorous training regimens, players can elevate their game and improve performance on the court. Let's take inspiration from these practices and continue to support our favorite athletes in their pursuit of excellence!

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What constitutes an appropriate pace?

Running at a moderate pace is optimal for enhancing cardiorespiratory fitness, a practice commonly known as zone 2 running. He explained, "A general guideline for identifying zone 2 running is to calculate the average heart rate during the activity—if the average heart rate remains at 180 minus your age, you are in zone 2 running.

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.

*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 derived from publicly available information and insights from experts consulted. It is advisable to seek guidance from your healthcare provider prior to initiating any new routine.