Are you a runner? If so, it does not matter whether you are training for a half marathon, 10K, or just a jaunt around the block with the dog. Running requires endurance, even if you are only an occasional jogger or an Ironman wannabe. Moreover, the better your endurance, the fewer injuries you will sustain. It’s been suggested that strength training alternated with running could not only reduce injuries but also help improve running endurance.
Running Injury Prevention
Most people can relate to having a busy schedule. Face it, it happens to all of us. On days like this, you usually have to either squeeze a workout into 10 minutes or skip it altogether. However, this is not really an option. According to expert, Dr. Hickey, skipping even one day is risky. Because even the shortest absence can encourage you to consider other reasons to take more time away from running. This is why many accomplished runners abide by a “No Days Off” policy.
What’s more, plenty of research supports the contention that a productive workout can be achieved in 10 mins. a day. Moreover, there are other reasons why an athlete wanting to achieve maximum performance and longevity should dial back their exercise regimen. Namely, those high volume runners who tend to pull out all the stops and push the envelope incur more injuries than those who are more moderate.
Furthermore, research also indicates that runners are at even greater risk of injury when they average over 5 miles a day and 40 miles per week.
Dr. Hickey has over 25 years of experience in running and coaching. Given this fact, he has developed his own views on training and field-tested various scientific theories on the subject to determine what makes sense. However, it should be noted that different techniques work for some and not for others. It depends on the individual and each runner should figure out what works best to improve running endurance.
Improve Running Endurance
Two points should be kept in mind to achieve maximum results from each workout and reduce the risk of injury.
First limit your runs to 20 miles a week and always have very specific training goals in mind for each workout. Many workout routines often incorporate easy, low-intensity runs of up to an hour and/or long, conditioning runs exceeding 2 hours to improve cardiovascular fitness. Health experts like Hickey feels the risk of injury. And the added stress on the body far outweighs any benefits. Instead, there are great benefits from focusing on CrossFit methods. Specifically, high-intensity, low duration, interval workouts. Which include racing and time trials. Also high-intensity metabolic conditioning workouts that focus on building endurance and stamina can be very effective.
Crossfit Is Key
Support for CrossFit circuit training dates back to a National Athletic Health Institute survey conducted in the 1970s. Participants in this study experienced a boost of 5 to 6 percent in their endurance levels over a 10-week period without running a single step.
Moreover, CrossFit workouts yield bonus effects, such as increased stamina, elasticity, better core strength, and mobility, without the wear-and-tear of joint-jarring runs. For example, by incorporating bike riding into your training regimen. This enhances the oxidative system similar to a light jog without the impact.
When you are really crunched for time, heavy weights can maximize workout results and stimulate natural hormones. Activating adrenaline, human growth hormone (HGH), and testosterone (just to name a few), in the body.
This helps produce increased oxygen concentration, lean muscle, and a host of other biochemical benefits. Kettlebell workouts, in particular, are lauded and various studies have detailed the numerous benefits associated with this form of exercise.
Hopefully this helpful advice inspired by Dr. Hickey has given you a clearer picture of how you can improve running endurance. Even if you already have a packed schedule. Any comments?? Drop them below.