Improving your endurance is something that you need to focus on whenever you take up any sport. If you have decided to take up running for fitness, your endurance will determine how far you can run. Fortunately, there are a few tips that you can use for improving your endurance regardless of the exercise you want to do.
If you want to increase your endurance, you need to train consistently. Exercising for a day here and there will not help you increase the strength in your muscles or your aerobic capacity. Both of these factors are important if you want to increase your endurance.
This does not mean that you should go flat out from the start either. You need to add extra reps or miles to your exercise in increments. Being consistent with the increases will help your body build your endurance. You should also aim for 3 to 4 exercise sessions per week.
Do Tempo Runs
Tempo runs are short runs that are completed at a faster pace than you are used to. When you do this, you are training your body to clear the lactic acid from your blood. This means that when you run further or exercise for longer, your body will not be slowed down by fatigue and lactic acid as easily.
A tempo run should be done at a comfortably hard pace. They should also last for 20 to 40 minutes for the best effects. It is important that these runs should not leave you gasping for breath at the end of them.
Eat The Right Foods
A lot of people do not realize that their diet will play a large role in improving their endurance. If you want to improve your endurance you need to eat more carbs. Ideally, you should get 55% to 65% of your calories from carbohydrates when improving your endurance. This does not mean that you have to eat piles of pasta with each meal.
Before you do any long exercises or go on a long run, you need to have a carb-based meal. This will ensure that you have the energy you need to complete the exercises. If you find that you are unable to complete your exercises or feel your mood dip, you need to increase your carbs. The carbohydrates to focus on will be the complex ones such as oatmeal, wholemeal grains, and brown rice.
Have Recovery Times
The harder you exercise, the more strain you are placing on your body. This is why you need to allow it to recover between exercise sessions. Good recovery from exercise will include getting enough sleep, stretching and eating a balanced diet. Recovery time is also vital for endurance.
After a long run or hard exercise, you should have a good meal or snack on protein and carbs within 30 minutes. This is the best window for recovery where your body is going to absorb the nutrients that you need. When your body is recovered, you will be able to exercise for longer.
There are many tips that you need to know to help you improve your endurance. These tips including eating a diet with carbs and being consistent in your training.