Running is a sport that can be practiced at any age, wherever you want and all the time. No need to still prove the many benefits for the body and health. Everyone practices this discipline in their own way, including setting their own goals. Endurance is what most characterizes the runner on foot. Working on endurance is giving yourself the opportunity to run with more ease and efficiency. To improve your stamina: you will have to learn to be patient. Whether you’re a beginner or an experienced runner, here are our tips.
You are not asked to run in a marathon, but you would like to run for more time than what you are used to. It is recommended to do it once a week. It is not necessary to set too many goals. For example, you can increase your time by 5 minutes each week. You will get used to running more and your stride won’t get worse, which is the risk if the change is too important at once.
Fundamental endurance, the basis for progression
The advice to run slowly can make runners smile. And yet, it is one of the main tips that allows you to progress in endurance. It’s about the basic endurance. It’s choosing a race pace in which you feel comfortable, without being out of breath. It is possible to start this exercise by alternating walking and slow running and then gradually increase the pace with the motto of improving the way to use the oxygen. Fundamental endurance helps to strengthen your heart or to recover effectively. In short, you must feel able to run unlimitedly.
The practice of split training helps to improve your endurance, your Maximal Aerobic Speed. What’s this all about? It is the alternation of fast phases and recovery phases. It will then be possible to work on high speeds that one would not be able to hold on during a continuous training. Your heart muscle will be pushed and will progress little by little. No fear, the heart is a very enduring muscle. But be careful not to abuse the split training because it consumes a lot of energy and requires a lot of muscles. Overtraining can quickly result in painful injuries, so be vigilant.
Running regularly is one of the keys to progress. It is better to train a little but on a regular basis than very intensely over a period of time and then take a long break. What’s the reason? To avoid possible injuries that would cause you to start training from scratch. The regularity of the latter will therefore improve its endurance. In what form? It is advisable to establish a training plan and set goals for short periods of time and then a goal over a long period of time. Your body will gradually adapt to the efforts you ask to make. Try and set small goals so you don’t get discouraged too quickly.
To improve endurance, regular muscle building exercises are recommended twice a week. You are not asked to become a specialist in this discipline. The recommended exercises are pumps, abs or pull-ups. What’s in it for you? You will more easily adopt a straight posture during your running practice and you will gain strength and energy. This does not require investing in specific equipment, just find the right exercises.
Cross-training allows training in several disciplines around its main sport, in this case running. Improving endurance also requires other sports. This practice will allow you to limit the risk of injury since each discipline has specific advantages. Your knees have the right to rest! Don’t hesitate to include in your training plan a session of another sport every week. You could integrate some cardio classes in the gym. Swimming will help you better manage your breathing. As for the hike, it will allow you to practice sports while admiring and enjoying nature.
You want to have more fun when running? This is why it is essential to improve your endurance. But be careful, not just any way, the goal is not to get hurt and to grow frustrated with this sport. You now have all the necessary advice to start building a plan to improve your endurance.