How to improve muscle endurance?
Whether you are running leisurely or marathon training, you have the same problem: “How to improve the endurance of the body?”
The key to solving this problem is to increase your physical strength.
Although this process takes time and perseverance, when you run a few kilometers and finally stop breathless, you will feel that all your efforts are worth it.
Don’t know how to start strengthening? You can start with 5 simple steps in the article.
1. Don’t ignore strength training
When marathon training, most people usually adhere to aerobic exercise training, which is indeed one of the common methods to improve endurance.
Even so, in order to further improve physical strength, you can also increase resistance training during the training process.
Compared with the training of a single muscle group (such as biceps or leg bending training), when combining multiple exercises such as squat, standing up or lunge.
This can simultaneously move to multiple joints of the body and enhance a variety of muscle groups.
Remember, the more muscles in the body (and not too much), the greater the load training that the heart and cardiovascular are subjected to, which will gradually improve your endurance.
2. Shorten the rest time of training items
By reducing the rest time of training items to strengthen muscles and improve endurance, and thus increase training intensity.
Sometimes this is called “Superset”, which refers to the combination of squats, push-ups, and poppy jumps, and allows different sports to rest for less than 30 seconds, or no rest.
According to a study in the “Intensity Regulation and Research” magazine, increasing the number of repetitions and reducing rest time is the best option for exercising endurance.
If you are training on a treadmill, you can try 30 seconds of high-intensity training (sprint), then reduce to a comfortable speed, take a one-minute break, and then repeat this process.
3. Gradually increase the long running distance
In order to complete a marathon, you need to adjust your body to a state suitable for long-distance running, and this process cannot be too hasty.
You may want to quickly increase the running distance through training in a short period of time, but if your physical condition cannot run for a long distance, it may cause physical injury.
In the long run, this may reduce your motivation.
So, how to increase the running distance reasonably? The rule of thumb is to increase the running distance by no more than 10% each week.
For beginners, it is best to keep the same distance for 3 to 4 weeks before the body fully adapts, so that the body will adapt and then increase the difficulty.
4. Diet improves endurance
You don’t have to buy expensive nutritional supplements like athletes.
Food eaten before training or running may affect the overall performance of running.
The good news is that you can increase your carbohydrate intake in your diet because at least 55% to 65% of your caloric intake should come from nutrient-rich complex carbohydrates, such as whole grains, oatmeal, and brown rice.
But try to avoid eating single carbohydrates (such as sugar, pastries) and foods that stimulate blood sugar spikes, because this will cause a sudden drop in blood sugar, which will affect your performance.
5. Maintain perseverance and regular exercise
As with other sports training, perseverance and continuous training are the keys to improving running endurance and maintaining good physical condition.
Although long-distance running is often daunting at first, you can set small feasibility goals to prepare yourself mentally.
If you find it difficult to continue training, you can try to run at a fixed time every week to form a regular pattern.
You can also find a running partner or join the road run, so that you can maintain sufficient energy and motivation.
If you like to run alone, you can listen to your favorite music while running, and try to use the free running app to monitor your progress, which can also stimulate your enthusiasm.
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