Many new runners may not have enough initial strength. Therefore, when running for the first few minutes, you may feel pain in the legs or even short of breath, so adding strength to make your body more durable is very important if you want to meet your training goals. To achieve as intended We have important strategies that will increase your endurance if you practice regularly. Make you strong and prevent injuries well.
Durable running Is an aerobic run in which the body can run long distances for a limited time Meaning you can do the speed too By creating this kind of durability, there are 2 types: for beginners May start running at 3 - 5 miles to strengthen the cardiovascular system before running around 3 miles in each house until you are not very tired From then, developed as a run for professional runners Suitable for people who have been running for a while and want to increase speed and endurance. To learn more info about muscle building, you must check out http://www.portugalindex.net/index.php?lg=1&id=9&cid=257 site.
Gradually develop The key to building durability without getting hurt first is Smart training Which is gradual Increase both the distance and speed in small increments. For the body to adjust whether you are a newcomer or a runner who has already run a marathon Your body needs time to adjust, not just running, but for everything to be gradual and you can achieve your goals.
Running, switching, walking Good training at the beginning is alternate running training. This method is suitable for people who are just starting to run or who come back to run again after a long break. This method will gradually Increase the performance level of the heart system without being too heavy For new runners, it may be best to start with this method to avoid injury or discouragement.
Running long distances To run better, you have to practice more. The more you train, the more strength you are building. Running long distances will help increase both muscle size. This causes the capillaries to branch out and the cells that produce energy work better, which is an important factor in aerobic work. Endurance training has a lot of calories burned. Increase the capacity and make the body use to draw excess fat.
Running in rhythm When you can continue to run comfortably for 45-60 minutes without being very tired and still doing well Running in a rhythm is a practice that will allow you to exercise at 75-85 percent intensity your body can do. Is a heavy training but still able to run comfortably Can increase strength by reducing the secretion of lactic acid, which causes the body to become tired Makes it run longer Strengthens muscle spasms and hair Can train both speed and endurance Train by running at intervals continuously for 20 - 30 minutes or as long as you can and you want.
Run fast, switch slowly This type of training not only helps to increase speed and strength, but also can increase endurance. Which will be a combination of running with speed or jogging or walking The distance and intensity of training depends on the level of competency and goals of the individual. Runners who are just starting may run at short speed And heavier than experienced runners, which can increase the distance and speed as much as possible.
Get to rest To increase durability Rest is as important as training. If you only keep practising without rest, the body may get hurt and become exhausted. You must have a break, do not overdo it every day. Pay more attention to rest Schedule a training schedule at least 1 day per week, including a week of rest from every running training Months or between training sessions will allow your body to fully adapt and rehabilitate for training.
