In case you’ve just started to run and your goal is to run faster and for longer distances, then you certainly need to boost your endurance. Therefore, while being careful and limiting the risks of injuries, as a beginner, you have to maximize your endurance in a safer way. In order to do that, you have to be patient and to learn more about the best methods that will help you achieve your goals. Here are some easy ways that will boost your endurance.
Before any physical activity, the body needs a little warm up in order to perform at optimal ability, so never start running without warming up. Besides the fact that this could cause you injuries, it may also affect your running performance. This is why, in order to warm up, you can run slowly on a short distance, you can walk or you can stretch the body, especially the legs. Ten minutes of warming up will be more than sufficient.
If you want to build lung endurance and leg strength, hill training is one of the first things you have to do. Running up hills is an important part of any running program. This particular training has the same leg action as sprinting, which will help you build up a lot of strength and stamina in the muscles. Also, hill training will strengthen your heart which will definitely help you when you run on the flats. In order to do this exercise, you can find some natural hills or you can increase the incline option on the treadmill.
Run Whenever You Can
You surely know that practice makes everything perfect, so the best way to run longer distances is to run whenever you have the occasion. Therefore, run shorter distances more often and at least four times a week. Soon you will be able to increase your endurance and the running will become much easier.
Increase Your Mileage Slowly
If you consider that it’s time to increase your mileage, don’t exaggerate and follow the 10 percent rule. This means that in order to prevent injuries and to avoid feeling too overwhelmed, you have to increase your weekly percentage by no more than 10 percent of the previous week. The body needs to accommodate any changes, so take it slowly and be patient.
Strength training will teach your body to push beyond its limit and so boost its endurance. This is also called muscle memory and it means that your muscles will be able to push further even if you are dropping with fatigue. Also, strength training will teach you how to deal with and recover from the pain and stress that usually occur when the body reaches the limit of physical activity.