How To Increase Endurance And Stay Injury Free

Whether you practice marathon or exercise in general, it’s time to increase your speed.

For most men, the goal of going to the gym is to cut some fat, develop a soft physique, remove the head and, in general, feel good. For a few, the gym is the perfect place to refine our sporting skills, such as improving the pace to gain the advantage on the soccer field or doubling its central strength to help when expanding the local rock wall.

Another aspect, and perhaps more important, of the physical state that will not only make him a better athlete but will improve overall health is endurance. It’s not just about running a marathon. Increase your endurance and you can push harder, faster and stronger in any physical effort.

To help adapt their reason for developing their resistance, we hire two of the best coaches in the game. Take note and then sweat.

Why should I care about resistance training?

There are innumerable benefits of resistance and resistance training. If you are competing or chasing a new PB, resistance training is, of course, essential, but you don’t have to spend half your life in Strava to notice the benefits.

Not only does it strengthen your muscles and bones due to the increased intensity of the constant work you do, but it also increases the pain threshold, improves sleep quality due to fatigue and increases your mental resolution in regards to self-perception, training and your ability to achieve the objectives.

In addition, concentrating on your resistance will help strengthen blood circulation and the respiratory system, as well as regulate blood pressure. It can reduce the risk of diseases caused by weak bones, muscles and circulatory problems.

James Cook, the Labor Party, and a resistance expert at the London gym, Roar Fitness has some science to persuade him. “One study showed that runners drastically reduced the risk of death from non-runners heart disease,” he says. “At the same time, exercising regularly can allow your cognitive abilities and neurological function to remain better as you get older, according to another study.”

And that’s not all. Developing your resistance can help burn fat and improve lean.

“While it is generally accepted that dietary options are the main focus of weight loss, endurance activity improves calories burned daily, as well as our basic basal metabolic rate [the amount of calories that are only burned during the day] “explains Cook.

Will resistance training help with weight training?

If “Resistance and endurance give your body the ability to subject your muscles to more time under stress, while the improved pain threshold allows a person to subject the body and mind to more stringent exercises,” says David Weiner, Freeletics training and nutrition specialist. Something sadistic.

In short, it will become stronger and more flexible by overcoming pain barriers. In addition, increased fatigue caused by longer training will make you feel more tired and, as a result, you will sleep longer. Since rest is essential for healing, this is a simple shortcut to prioritize muscle recovery.

How do I start?

“Consistency is the key,” says Cook. “You must participate in a training system that includes multiple exercises for the same thing each week. For example, if I simply want to work my last path, make this the focal point of the training. You must set priorities. For example, a marathon requires More preparation that only make short presentations. “

If you have a marathon at your landmarks, the trick is to slowly increase the capacity of the distance, but also increase your ability to keep pace with that distance at the same time. Wiener becomes more specific:

1. Run more over time

To gradually increase resistance, you will want to gain weight, time or anguish slowly weekly. Winner recommends that a goal be set; for example, run one kilometer per day for one week, then add another 250 meters the following week, 250 meters the following week, etc.

2. Run faster over time

You should also practice running shorter distances at faster speeds to improve the elimination of lactic acid and maintain a greater working capacity.

“Get a treadmill and start at 10km / h for five minutes of warm-up. Then, increase the speed by 0.5km every 30 seconds so you can’t do more.” You won’t get much at first, but force yourself to do it all. Another session, you’ll see a rapid increase in resistance, “says Wiener.

3. Lift heavier for longer

If you use weights, work in a specific range of weight or repetitions for one week, increasing your campaign the following week with overweight or adding additional repetitions for each group.

You need to plan a good program. Don’t try to lift weights too early. For the chest, you can start with two 20 kg weights. Then, the next session tested 22.5 kg. Then use 22.5 kg to warm up and test 25 kg for real exercise, then make this new heat and go to 27.5 kg and so on. “Extend this for more than a month or so,” says Wiener. “You will get strong incremental increments and reduce the risk of injury.”

Any athlete who wants to improve endurance will need a high percentage of carbohydrates in their meals. These carbohydrates should ideally be more complex to maintain a constant supply throughout the training period.

How can I reduce my risk?

The most important thing to remember is not to press your body before it is ready. Safety should always be at the forefront, and although focusing on increasing muscle size and strength may be a priority, not making a safe and stable trip can cause short-term or even long-term injuries, which prevents training altogether. .

“Light heating followed by a dynamic 10-minute stretch (through movement) is always recommended to stimulate the muscles before exercise, as in the case of cold for 5 minutes and 15 minutes of static stretching (no movement).” .

Do you need more guidance? Review this injury checklist for each session:

Dynamic stretching

“Stretching based on movement is an excellent way to relax and prepare muscles for action,” says Wiener. You should keep your leg straight and feel it stretch over the hamstrings. Do not put it back as if you were trying to kick the butt, make it straight. Do about 20 to 30. Seconds in the leg. “

“The stabs to walk are also good. You really don’t have to move forward, you can do it immediately. Throw yourself forward, bring your legs to the opposite corners. Hold, swap legs and repeat for at least 20 for each leg. No you push yourself too much, they may be at risk of injury. “

Rolling foam

“Do you feel a little tight or knotted? The foam roller is your friend. Five minutes can work to solve the defect.”

Sleep

“Always be sure to get enough rest. One of the main causes of injuries is simply poor rest and lack of healing.” It hits a body that has already been beaten basically if it does not allow time to recover, “says Weiner.

I have a week for my first 10K. Help

You didn’t do any training, right? Well, although there are no shortcuts to success and all that, Wiener is (figuratively) able to put your hand on the finish line.

“With an adjusted training period of 10,000, you will have to reduce the time you give your body to adjust to new goals by increasing levels, weights and intensity every 3 days or even every exercise,” says Wiener. That looks so brutal, to be honest.

“That way, it will increase your ability to stay longer and harder at any given time, as long as you are mentally and physically prepared to reach this level because it can be very hard and hard for the mind and body.”

If you are too caught up in time, Wiener suggests that the fastest way to improve endurance is often to lose a few pounds / kg. In short, the lighter the weight, the more we have to work to move. Exploit your guts and it will become more abstract as you get lighter. It can, as we imagine, throw a tennis ball much farther than football, for example.

Obviously, however, it is very difficult to lose weight when you touch your fingers. (Impossible, really). Therefore, the best way to improve endurance and endurance may be to adhere to a constant protein of exercise and diet, and stick to it.

But don’t hit yourself if you don’t want to train one day either. As Wiener explained, a simple recovery can be very useful: “The most important thing is to treat your recovery with the same respect and dedication that the exercise routine requires. You should take some time off to allow enough fuel and recovery.”

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