Increase Your Endurance in 3 Easy Steps

New runners may face the challenges of low endurance and high risk of injury. In order to build endurance safely, there are strategies that can be used to boost endurance and limit injury. Most runners focus on cardio and bettering their mileage, but to increase endurance you also need to build strength.

Follow these 3 easy steps to build endurance and strength:

  1. Cardio & Strength Training. Combining cardio with strength training (for example: follow up pushups with jumping jacks). According to this article of fitday.com, “cardio combined with lifting equals the maximum number of calories burned. Burning calories leads to weight loss if the body is using more energy than it is consuming.”
  2. Switch Up Your Routine. Changing your routine is essential to building endurance because your body gets adapted to routine quickly and will begin to consume less energy. If you change your routine once every two weeks, you may see better results than if you maintain your regular routine (not to mention, it keeps you from getting bored, as well). 
  3. Cross-training. Cross-training every week can protect runners against injury. Swimming, riding a bike, even yoga can give many of the same aerobic benefits but with none of the damaging impact.

 

 

Comment On Facebook