How to Increase Your Running Stamina 3 best method- topdiarys

 Improve your speed, stamina and strength

Before starting work on increasing your stamina, you have to make an honest assessment of your current aerobic base and build on it. Whether you are a new runner to complete your first 5k or a seasoned runner to increase your stamina for the final stage of the marathon and avoid killing the wall, the rule of 'very soon' always remains true. Very soon only leads to injury or over tanning.

Are you a long distance runner who wants to increase your cardio endurance for those marathons? Or maybe you're new to walking, and you want to push it and get first miles or two whatever your skill level-whether the beginner or experienced fleet-feet-this topdiarys will show you the next level How to run.

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Speed training

Use an interval program on the treadmill or increase the speed for one minute and fix it for two to three minutes and repeat you're Since it becomes easy, with a minute of recovery time, make up for five minutes at a high speed of your interval. This speed session can take only 15-20 minutes at the time of your total workout, but with training, you can gradually increase the total work time by 45 minutes. Include this kind of mobility once a week in your routine

You can increase your speed with a workout on a local track. Try to run 'Straights' and walk 'Curves' Do this for two to four laps and gradually increase the number of laps as the exercise becomes easier. When you make up to eight coating, increase the distance you run. Run around halfway through the track then move to recovery and repeat. When it's easy, move around the track at your own pace, then take one for recovery and repeat. One word of caution - is always hot before speed workouts. Go for one mile or for 15-20 minutes / so relax with a simple half mile and stretch later.







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Train the heart without damaging the foot

Running is a contact game-there is no doubt about it, your feet are made of ground, and what damage to those impact forces is muscle and connective tissues.

Some disadvantages are a good thing because it is what motivates your body to optimize and strengthen. But without adequate recovery, too much damage can be caused by injuries.
This risk can be eliminated by alternative aerobic exercises - it is more easily known as cross-training.

There are two types of exercises that give runners many aerobic advantages of walking, but not with any harmful effects force: running the pool and cycling
The pool is running when you lease on a flotation belt and copy the pace of walking at the deep end of a pool. To ensure a good form, maintain a long, steep posture and a quick adjust of 180+ "steps" per minute.

Cycling-preferably road cycling so that you can limit your risk of falling on a technical mark-another type of alternative practice. Keep your rhythm above 90 rotation per minute and ideally find the traffic on which traffic lights do not have a high number of stops.

Running pools and cycling are the preferred types of aerobic cross-training for the race because they are more specific to run themselves - they challenge their bodies in the same way and most fitness benefits are transferable for running.

Although you should never expect cross-training to change the races, it can greatly increase your training efforts and can increase endurance with the very little risk of injury.

 

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Use interval training

There are many advantages of interval training, which will help you get the most out of your runs, and increase your stamina.

 Improve cardiovascular potential By endurance you can wind up using the interval training, you will increase your anaerobic potential (decrease by oxygen-reduction) and when you combine it with the aerobic capability (with oxygen-building easy runs and long runs) This will make you fast.

 Burn Calories. The burst of energy (high-intensity part of the interval training) will increase the number of calories you burn. This is also true for a relatively short burst

 It adds an interest in your walking routine; this may be a small thing, but with your usual regularity, boredom can make it very difficult to stay motivated.