Ways to improve endurance are anything other than running

A set of ways to improve arm endurance at home.

It can be strengthened by jumping rope and swimming.

Improving running endurance requires continuous training: in order to better improve your aerobic work capacity, and improve your own jogging strength, so that you can run farther and faster, you must also continue to carry out jogging training, continuous jogging training can create your aerobic exercise basics, improve your aerobic exercise work capacity, and your muscle tissue can use O2 to work capacity, and at the same time you must also improve your muscle tissue energy.

If you gradually increase the frequency of jogging every week, you can reduce the intensity of your jogging and slow it down, which is closely related to physical strength. You should aim to complete 3 to 4 sessions a week, with each session lasting at least 30 minutes, so that you can gradually integrate into long-distance jogging and be able to run farther each week than the previous week.

Training for long-distance running races: To better allow yourself to run farther, make sure you can achieve that jog spacing in your specific jog training. You can increase the duration of your morning run by 5 to 10 minutes or the interval between 1 km during your jog session.

This may not sound like much, but this is a whole process that accumulates over time, and the actual effect of training gradually will make people continue to improve their jogging test scores. If you're planning to run half or all of the marathon in advance, you must train 30 to 50 percent of the race each week.

Do you run at a slow but steady pace during a long-distance race? Many people try to make themselves fast in long-distance races and insist on staying strong. In fact, you need to work your way up gradually and focus your attention on the spacing of your morning runs.

Rhythm Run: Rhythm running is usually only done on shorter routes, a little faster than your usual jogging training. Rhythm running trains our body to expel phosphoric acid from the body at a fast rate.

This means you can run for a longer period of time before fatigue and lactic acid build-up drive you to slow down.

That level will also make your running pace easier or plan event running pace more relaxed, which is important for you to improve your running speed. Rhythmic running should be both comfortable and hard, running for 20 to 40 minutes, and for higher quality runners, you can keep training for 60 minutes. You shouldn't try your best to make the final sprint and feel out of breath when you're training, but you should maintain a pace that makes you feel accomplished throughout the jog, but you can keep going.

1. Make sure you have energy.

If the body lacks energy and feels particularly hungry, there is no way to run well, and the physical strength cannot keep up, and you can't run for a few minutes. So two hours before running, replenish food to replenish the body's energy. To supplement at least 300 400 calories with food, digestible carbohydrates and protein are essential.

2. Choose the right running shoes.

If you want to improve your endurance, you must first make sure that you are in a comfortable state while running. If the shoes don't fit, the soles are hard, and it is uncomfortable to run, so you naturally don't have the stamina to run. With a suitable pair of running shoes, running is lighter, less effortless, and will last longer.

3. Improve running efficiency.

Warm up before running to move your joints and muscles. During the run, pay attention to the running posture, keep the torso straight, and lean forward slightly. Swing your arms naturally and relax your hands and wrists.

The running posture supports the muscles, and the correct running posture can improve the efficiency of running. You also need to have a suitable place to run, try to run on the plastic track, and don't let yourself be distracted during the run.

Set aside about 5 days a week to practice jogging, step by step, start with 1 km a day and slowly run 3 km. It is best to take it step by step and keep breathing well.

If you want to improve your running endurance, you need to adopt the correct running posture, choose the right running equipment, and make a reasonable running plan.

If you want to improve your running endurance, you should pay attention to the following aspects.

1.Choose the right place to run: Avoid choosing rough mountain roads, and it is best to run on the plastic track of the outdoor sports field, which can reduce physical exertion and prevent sports injuries.

2.Choose the right exercise equipment: Choose loose, comfortable sportswear and running shoes when running to reduce fatigue while running.

3.Reasonable running plan: Running exercise should be gradual, and the length and amount of running can be gradually increased in the absence of illness, and avoid sudden increases in the amount of exercise.

4.Master the correct running posture: When running, you should keep your body leaning forward, your center of gravity moving forward, the forefoot landing, and your knees bent to a certain extent, so as to increase your cadence, and pay attention to the correct arm swing posture.

Moderate-intensity exercise can improve endurance with long-term persistence. Such as jogging, skipping rope, swimming, cycling, and so on.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Studies have shown that:

Load training of 1-5RM thickens muscles and develops strength and speed; Load training of 6-10RM can make the muscles thicker and the strength and speed increase, but the endurance increase is not obvious; The thickening of muscle fibers in load training at 10-15RM was not obvious, but the strength, speed, and endurance all improved. The capillary vessels in the muscles of the load training of 30RM increased and the endurance increased, but the strength and speed did not increase significantly.

For example, doing pull-ups is a high-intensity exercise, because usually 10 are exhausted, and this is to train strength. And it is very common for jogging to run for 10 minutes, so this one is more endurance.

Mountaineering can be a great way to improve our endurance.

Climbing itself is an endurance sport, in order to improve our endurance is best to climb the mountain often, and the process of climbing the mountain as much as possible does not stop, it is best to climb slowly and rhythmically, just like a mountain picker, if possible, it is best to climb the mountain every month.

Cycling is an effective way to build endurance.

Bicycles are probably rare nowadays when there are few people who ride around, but sports lovers must pay attention to cycling is a very endurance exercise. Riding slowly for about half an hour every day can be very effective in strengthening our endurance, but even if it is hazy weather, don't exercise in places with a lot of traffic.

The plateau is a natural place to exercise endurance.

Oxygen on the plateau is very scarce, so that the function of our lungs can be continuously enhanced, endurance is mostly the oxygen provided by our lungs and the ability to consume oxygen, this exercise is good, our endurance is easy to improve.

The main thing about long-distance running is the difficult period of the period, that is to say: the thigh surface is sore and soft when running. It's a hard time to get through.

It's recommended that you do a frog jump, but it's not about how many you do, it's about how long you can do it without stopping! Constantly challenge your physical limits, and if you leap freely, long-distance running is a small thing!

For me, planks are a test of endurance and willpower, so try to practice them and give yourself some positive psychological cues.

Challenge the limit, don't rest when you're tired, and hold on as long as you can.

There should also be ...... climbing, walking, swimming