If you are a runner that wants to run a longer distance than you can right now, it is important that you throw endurance training into the mix. It does not matter if you have just begun or if you are a professional, you are still going to need that same amount of endurance to see that finish line in a good amount of time. Now let's go on to look at some easy things to remember on how you can build your endurance.
Strength Training
Why is strength training important for endurance runs? Some feel that the extra muscle mass might actually slow them down. What training with weights does is to teach your body to push beyond its limit. In physical training jargon this is called "muscle memory". The idea behind muscle memory is to instill the memory in your muscles that it is still possible to push further, even when you are dropping with fatigue.
Strength training also teaches the runner how to deal with and recover from the pain and stress that occurs when your body reaches its very limit of physical capability. The reason why long distance runners feel such a sense of satisfaction in having completed a marathon is because they have won the battle mentally and physically.
Running does a good job of building leg muscle, but not so good a job at building upper body strength. Upper body strength is also important to running longer distances because your upper body works at driving you forward while you run. Plus, your upper body will help maintain a good posture while running which contributes to good running form. A great workout program for your upper body is the P90X workout routine. Personally I followed the P90X program and was pleasantly surprised at the increase in my upper body muscle and strength.
Warming Up
Your body needs a little warm up before you get started. If you get into your run without any warm up then you may find yourself dealing with injuries. Many runners will try to do a slow, short run before they go on their long distance race. Walking can help as well. Basically you want to do anything that will allow your body to be loosened up and prepared for the whole deal coming up.
Recent studies have shown that runners don't need to stretch and say that muscles can be over stretched if they are cold. Yes, this could be true but a brisk five minute walk will do wonders at getting those muscles warmed up. You also should not forget to stretch after you have run as well.
Know What You Are Capable Of
Each person has his own strengths and weaknesses, and running long distances should, as much as possible, complement your strengths but not ignore your weaknesses. Different people are capable of various speeds. You will need to find the pace that is suitable for you. Running with a friend of equal ability may help here as when you run together you tend not to feel as tired as when you run alone.
Do Not Overdo It
Your body is going to let you know if you have pushed yourself too fast. If you find your body feeling exhausted the next day after a run then you need to take that day off. Pushing yourself too much is just going to cause an injury. It is a good rule of thumb to add no more than ten percent of what you ran the previous week.
Hill Training
Even if you are not going to be competing in any running events that have hills, including hill training is an important part of any running program. Running uphill has the same leg action as when you are sprinting, with your legs lifting high up and driving down with a lot of power. This action builds up a lot of strength and stamina in the muscles apart from strengthening your heart. It will definitely help you when you run on the flats because the amount of effort expended is much lower and so you will find it easier.
You Should Think Endurance And Not Distance
Although the way you build endurance is by running great distances, you must be concerned with boosting your endurance, not necessarily on hitting a distance goal. Veteran runners always think of increasing their endurance so that, whatever they do, they can always push themselves to the limit. Including hill training and speed work will take much more endurance even if the distances covered are not too great.
Strength Training
Why is strength training important for endurance runs? Some feel that the extra muscle mass might actually slow them down. What training with weights does is to teach your body to push beyond its limit. In physical training jargon this is called "muscle memory". The idea behind muscle memory is to instill the memory in your muscles that it is still possible to push further, even when you are dropping with fatigue.
Strength training also teaches the runner how to deal with and recover from the pain and stress that occurs when your body reaches its very limit of physical capability. The reason why long distance runners feel such a sense of satisfaction in having completed a marathon is because they have won the battle mentally and physically.
Running does a good job of building leg muscle, but not so good a job at building upper body strength. Upper body strength is also important to running longer distances because your upper body works at driving you forward while you run. Plus, your upper body will help maintain a good posture while running which contributes to good running form. A great workout program for your upper body is the P90X workout routine. Personally I followed the P90X program and was pleasantly surprised at the increase in my upper body muscle and strength.
Warming Up
Your body needs a little warm up before you get started. If you get into your run without any warm up then you may find yourself dealing with injuries. Many runners will try to do a slow, short run before they go on their long distance race. Walking can help as well. Basically you want to do anything that will allow your body to be loosened up and prepared for the whole deal coming up.
Recent studies have shown that runners don't need to stretch and say that muscles can be over stretched if they are cold. Yes, this could be true but a brisk five minute walk will do wonders at getting those muscles warmed up. You also should not forget to stretch after you have run as well.
Know What You Are Capable Of
Each person has his own strengths and weaknesses, and running long distances should, as much as possible, complement your strengths but not ignore your weaknesses. Different people are capable of various speeds. You will need to find the pace that is suitable for you. Running with a friend of equal ability may help here as when you run together you tend not to feel as tired as when you run alone.
Do Not Overdo It
Your body is going to let you know if you have pushed yourself too fast. If you find your body feeling exhausted the next day after a run then you need to take that day off. Pushing yourself too much is just going to cause an injury. It is a good rule of thumb to add no more than ten percent of what you ran the previous week.
Hill Training
Even if you are not going to be competing in any running events that have hills, including hill training is an important part of any running program. Running uphill has the same leg action as when you are sprinting, with your legs lifting high up and driving down with a lot of power. This action builds up a lot of strength and stamina in the muscles apart from strengthening your heart. It will definitely help you when you run on the flats because the amount of effort expended is much lower and so you will find it easier.
You Should Think Endurance And Not Distance
Although the way you build endurance is by running great distances, you must be concerned with boosting your endurance, not necessarily on hitting a distance goal. Veteran runners always think of increasing their endurance so that, whatever they do, they can always push themselves to the limit. Including hill training and speed work will take much more endurance even if the distances covered are not too great.
About the Author:
Jacquie Cattanach enjoys running and loves to write about it on her Running Blog. You can find lots of interesting reviews on topics such as the best running socks. Please drop by our website where you can sign up for our free newsletter with tips and advice for the everyday runner.
No comments:
Post a Comment