How to Increase Endurance for Runners

If you’re a runner, you’ll want to add weight training to your exercise program to increase endurance.

How to increase endurance for runnersThere are a number of things that a runner strives for and one of them is endurance. During a long run, muscles become fatigued. This is particularly true in the feet, where after a long session of running, the arches actually relax a little and you become more flat-footed as a result.

When the muscles fatigue, this slows down your pace. Your feet lose their spring and remain in contact with the ground for longer periods of time. One way to alleviate the fatigue in your feet is to strengthen your legs in the gym.

Recent research out of Northumbria University shows that when legs are strengthened with weight training in the gym, the feet are slower to fatigue and this increases speed and endurance in the runner.

The researchers tested a group of 10 expert male runners to see which muscles fatigued the fastest and it was the hamstrings. Once these powerful muscles begin to tire, they send signals to the lower legs to slow down.

By performing a few exercises twice a week, you could greatly improve your endurance and running performance.

Weight Training for Runners

Deadlifts – Stand in front of a barbell and squat down to pick up the weight. Straighten your legs and your back as you come up to a standing position. Return the barbell to the ground and repeat. 3 sets of 10-12 reps.

Squats – Holding a barbell behind your neck, lower yourself down into a squat. Power up through your heels and repeat. 3 sets of 10-12 reps.

Lunges – Holding two dumbbells at your sides, step forward with the right leg, dipping down until you reach a 90-degree angle. Return to center and repeat on the opposite leg. 3 sets of 10-12 reps each leg.

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David Beckham’s Cardio Workout

If you want to increase your endurance, you need to increase your V02 Max and the best way to do that is through cardio training.

David Beckham's Cardio WorkoutFor a soccer player like David Beckham, endurance is key to performing well on the pitch. In a game that is a cross between a marathon and a sprint, it’s important to train the heart, increase your lung capacity and improve oxygen delivery to your muscles. This includes training your body to perform anaerobically, so it is better-equipped to deal with lactic acid build-up.

What you need to do before you embark upon this challenge is calculate your maximum heart rate – subtract your age from 220, then multiply this by your target heart rate, whether it be 50 or 85% to determine the level you need to be working at. This challenge should be performed no more than twice a week. Make sure you’re realistic about your goals and work within your current fitness level. This will affect your resting times and your THR.

Beckham’s Cardio Workout

WEEK 1

Run for 5 minutes
Goal:  85% MHR
Recovery:  4 minutes (until heart rate is down to 60% of max)
Repeat 3 times

This breaks down into a 30-minute drill. By resting for 4 minutes, Beckham lowers his heart rate to about 60% of max before beginning the next set.

WEEK 2

Run for 2 minutes
Goal:  90% MHR
Recovery:  2 minutes (until heart rate is down to 60% of max)
Repeat 7 times

This breaks down into a 20-minute drill with enough rest to bring down your THR to 60% of max.

WEEK 3

Run for 1 minute
Goal:  95% MHR
Recovery:  1 minute ((until heart rate is down to 60% of max)
Repeat 15 times

WEEK 4

60-yard retro sprints (sprint 60 yards, turn around, sprint back)
Goal:  To complete one circuit within 20 seconds
Recovery:  1 minute (until heart rate is down to 60% of max)
Repeat 8 to 10 times

WEEK 5

Sprint for 60 yards
Goal:  All out (just give ‘er!)
Recovery:  10 seconds (until heart rate is down to 60% of max)
Repeat 8 to 10 times

Originally published @ FITLODE.COM