What exercises help your running endurance?
Posted by Ray Gill
Filed under Running Answers
I’m a beginner at cross country so i cover at least a couple of miles a day, but i’m having trouble building my endurance, and I feel extremely uncomfortable when I run. What is the correct form for running? Also, are there any type of workouts or diet plans that i could do alongside my running to help strengthen the appropriate muscles?
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Running form: Pump your arms close to your sides (don’t allow your elbows to point outward). Your arm motion should be up and down (as opposed to side-to-side/across your body). Relax your upper body muscles as much as possible. It will restrict your breathing if you clench your hands in fists. Land as lightly on your feet as possible.
Other exercises: Swimming and biking are great to help your endurance. Both exercises are total-body efforts (like running). Yoga – believe it or not! – is also helpful. It is great for an after-run stretch. It helps you regulate your breathing and it also strengthens your muscles.
If you have an iPod, look up Yogamazing. Chaz is great – he developed a routine specifically for runners.
Working on your cardiovascular is the only way to increase your stamina. To do so, you can do a variety of exercises that doesn’t necessarily have to involve running. In fact, excess running can be harmful to your shin (as evidence in the military). You can do some low impact exercise while working on the cardio like swimming and biking. I would also eat food that is loaded with carbs to give you the boost of energy that you need. I always disagree with the Atkin’s diet as a long term solution because the body starts to feed on protein and fat for energy which can lead to Ketoacidosis. Well, you’re not trying to loose weight.
Swimming and biking they are low impact and will save your knees
Running will build your endurance.
Also work on your core every day. If you have weak core you will get tired fast. It helps keeping your posture straight while running, which helps your whole body. You don’t fatigue as fast.
Diet full of fruits, veggies, lean protein, whole grains, organic even better.
Like someone mentioned, biking and swimming help too.
Good luck
K