How to Increase Endurance: 5 Tips for Beginner Runners

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Endurance is not a superpower, but a quality that can be developed. Here's how to change your diet and exercise routine to achieve great results.

1. Drink coffee or tea

Having a cup of coffee or tea in the morning doesn't just help you wake up and get back to work. It's also a great way to add energy to your workout! Research has shown that one cup of coffee or any other caffeinated beverage (1–5 mg caffeine per kg of body weight) can improve your performance during your Burke LM workout. … You will be a little faster, stronger and more enduring. And it doesn't depend on whether you are an avid coffee drinker or just decided to do an experiment.

2. Alternate between intense and quiet workouts

High-intensity training develops your aerobic and anaerobic systems, but it can be tough. If you want to increase your endurance, try alternating these workouts with long runs at a slow pace. Start with a 40-minute jog and work your way up over the course of the week to one hour.

3. Eat right

There is nothing worse than feeling powerless in the midst of a workout. You feel weak and understand that you simply do not have the strength to finish the lesson. To prevent this from happening, you need to fill your energy tanks with the correct fuel. Foods high in complex carbohydrates are great for a pre-workout snack as they will gradually break down and provide the energy you need. Eat them two hours before class.

If your meal is unsuccessful, don't exercise on an empty stomach - snack on foods rich in fast carbohydrates like energy bars.

4. Don't forget about strength training

If you want to run fast and without injury, include yoga and strength training in your schedule. The latter will help build strong muscles, while running training alone can even destroy them. If you are eating poorly and not replenishing energy during long runs, your body may switch to muscles in search of a source of nutrition.

5. Run uphill

Adding hill running or incline treadmill to your workout can help build endurance. After a month of such training, you will be surprised how much easier it has become for you to run on a flat surface.

And finally, a few more short tips. Work on your weak points and add some music to your workouts. And, of course, do not forget that everything is good in moderation! Do not rush and try to jump over your head. You will definitely achieve your goal. Just remember that the rush can lead to injury and unnecessary spending on medical services.