Below are ways to help increase endurance and improve running performance shared by fitness expert Mukul Nagpaul (India).
1. Start up
Warming up helps improve blood flow to the muscles, reducing the risk of injury and enhancing performance. Start with light jogging or brisk walking for 5 to 10 minutes to gradually increase your heart rate. Next come dynamic stretches like leg swings, knee raises, and butt kicks.
2. Maintain proper posture
Keep your head straight, shoulders relaxed and back straight. Avoid leaning too much forward or backward. The arms should swing naturally to the sides and the hands should be relaxed. Proper posture allows for more efficient breathing and helps reduce fatigue while running.
3. Walk every day
To improve your running performance, it is essential that you exercise and walk every day. Daily walking helps improve endurance and stamina. You should walk at least 30 minutes every day.
4. Breathe properly
Proper breathing helps maintain a steady supply of oxygen to the muscles and can prevent sharp side pain. Focus on deep abdominal breathing, rather than shallow chest breathing, to increase overall endurance.
5. Exercise for muscle strength
A review published by the National Strength and Conditioning Association states that incorporating strength training 2 to 3 times a week can enhance running performance. Stronger muscles not only improve running form and reduce fatigue, but they also help prevent injuries.
6. Listen to music
Listening to music while running can boost motivation and help you forget about fatigue. Choose upbeat, energetic songs that match your running rhythm.
7. Interval sprint exercise
According to the Journal of Strength and Conditioning Research, sprinting helps improve running performance and endurance. So sprint for 30 seconds, then recover by light jogging or walking for 1 to 2 minutes. Repeat this cycle several times during the workout.
