Endurance is one of the most important things that you should develop because strength and speed will never be optimized without the staying power. Endurance may mean differently among people. Runners need endurance so they can maintain their speed long enough to win the race while marathon runners may just improve the endurance for them to finish the race. Despite the differences in objectives, improving your endurance involves similar tasks. If you want to have a staying power in every activity that you are doing, the following things may be employed:
• Employ sprint work
Sprint work for endurance involves the gradual increase in speed so you don’t tire easily. Sprint work aims at making you last longer with high intensity training or exercises. Endurance sprint work should be undertaken at least twice a week and should be done 30 seconds to 3 minutes. It usually involves running in high speed or high intensity for a short period of time and employing average speed afterwards.
• Employ strength training
Athletes who need endurance do not need big muscles, but need stronger ones to help you propel and have increased flexibility. Even if you have a longer endurance, but your muscles are not strong, you cannot achieve maximum performance. Strength training may employ weight training at least two times in a week. Lifting heavy weights should be avoided because of the possibility of muscle strain. Instead, lift lighter weights with more repetitions. Lighter weights in higher repetitions usually build more muscle endurance.
• Take long and slow distance training
One of the basic training that you need to do when aiming for better endurance is undertaking long, slow sessions of training. This type of exercise allows your body to better use the energy stored. Long and slow distance training makes your body able to save energy to be used throughout the race or training. More efficient energy production makes you endure longer and more distant routes.
• Load your body with carbs
Aside from teaching your body to utilize energy more efficiently, it is also important to provide the body with readily available fuel by loading carbs before any training and before your major event. For long races, carbohydrates loading help you store energy so your body can have available fuel until you finish the race.
• Taper your training properly before any event
Before any event, your body should be given enough rest to recover. If you did not employ tapering of your activity, you may suffer from fatigue; thereby reducing your athletic performance. Tapering should involve gradual reduction in activity two to four weeks before any major event. Tapering should involve reducing the duration of training while maintaining at most 70% of your intensity. Four days prior to any event, you must consume up to 70% of carbs from carbs to help your body store the needed fuel. However, make sure that carbohydrates loading should be done along with your tapering so you will avoid using up these carbs that you are storing in your body.
Endurance training is as essential as strength training, flexibility training and speed. In this line, in any other training, you must also focus on endurance to help you improve your performance.