5 Ways To Better Running Endurance part-2
2. Static Intervals
Interval training can get complicated quickly with varying time frames for running and rest… we recommend just keeping it simple and
then you can get more complex down the road if you feel a need to. A
nine-minute warm-up is a good starting point – go for 3 minutes of a quick walk
to 3 minutes of a relaxed job to 3 minutes of a run.
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After the warm-up, start with a brisk walk or slow run for 2
minutes followed by 1 minute of running at high speed. Repeat this
interval 5 to 10 times depending on your current level. 5 is a great
starting point and you can then build up from there over time.
If you go
for three runs/week – this approach can be used for one or two of the runs
and then for the others just go about your normal workout. After several
weeks you can reduce the rest time until you get down to the rest and
running time both clocking in at 1 minute each.
After intense training like this, we recommend a 15 minute cool
down which would be a bit less than a brisk walk. This will give you time
for your lungs and body to fully recover and help reduce the risk of
injury.
3. Hit The Weights
May seem counter-intuitive but it is truly amazing what squats,
lunges, quad extensions, leg curls and calf lifts will do for not only the
overall strength of your muscles but also their economy and endurance when
it comes to running.
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location. To keep it simple we recommend starting with just 4 sets of
squats, lunges, and calf lifts.
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We recommend reps for each set to decrease from 12, 10, 8 and
then 6 for the last set and increasing weight each time so that the last
few reps are strenuous. The set of 12 is a warm-up set and should be
handled with about 70% of effort to knock out 12 reps.
4. Mix It Up With A Bike
Working on an exercise bike so you can increase the tension so the
muscles will become fatigued even more than if you were running up a big
hill. Warm up for 10 minutes at a moderate pace and tension level and then
slowly increase the tension until it’s difficult to pedal – stand up
and pedal for 60 seconds followed by lowering the tension for 60 seconds
and then increase tension and repeat.
Shoot for 5 intense stand-up sessions and then cool down for 10
minutes. Over time you should be able to get to 10 high-intensity
sessions.
5. Go For Length
If you are running a few times a week and getting in 1 to 2 miles
each run you should go for longer distance on one of your runs. You can
set yourself at a slower pace, such as about 70% of your normal pace, and
take the distance up to 3 or 4 miles.
This will give your body a nice jolt and will pay of dividends after 4-6
weeks.
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