QUICK TIPS TO PEP UP YOUR RUNNING ENDURANCE

Running is a great form of exercise with a lot of growth potential. Are you planning to take your love for running to the next level? Want to participate in marathons?

Then keep these tips while improving your running endurance. Whether you’re an elite marathon runner or starting week 3 of a 5K program, running further and faster are two common training goals for people of all fitness levels. While there’s no hard and fast rule or “one best way” to boost running stamina, there are some general guidelines you can follow that will help you perform better while staying injuryfree.

To increase your stamina First India brings in an Interview with Health and Wellness coach, nutritionist Disha Gulati from Indore. She Says, building up your stamina for the long run is as crucial as preparing for an exam. You simply cannot miss it and expect great results. Many new runners often overlook the importance of building endurance for running. Marathons or any other long run requires serious training and preparation.

Always start your training with baby steps, working on your leg speed, strides and long-distance runs, complimenting it with mobility and strength training. “Building running stamina can be exhausting both physically and mentally,” says fitness expert Disha. “It’s easy to get discouraged when you go out for a run and your legs are burning and you can’t catch your breath after a mile.

Throw in a pesky side stitch to the mix with the mental tediousness of running, and you’ve got a recipe for a running meltdown. But if you follow some essential tips at hand, you will be crushing that 10k in no time.” She further added.

“Even if you feel ready to bump up your distance or speed, it’s a smart idea to go slow and aim to make incremental gains in your training program. This is especially true if you’re new to a regular running schedule. If you’ve been averaging 4-mile runs, don’t bump it up to 7 miles. To avoid injury and burnout, go up in small steps, such as increasing by 1 mile each week.”

CORRECT RUNNING FORM

IT IS NEEDLESS TO EMPHASIZE THE IMPORTANCE OF MAINTAINING THE CORRECT FORM WHILE RUNNING.

•  Eyes should be focused on the ground about 10 to 20 feet ahead instead of the feet.
•  Shoulders should be relaxed and square (facing forward), almost like you’re squeezing a pencil between your shoulder blades.
•  Our centre of gravity while running lies in our core so always keep a tight core while running.  Torso must stay slightly forward of our hips.
•  The Knee should be in line with the middle of our foot so that when our foot strikes the ground, it’s right under the knee.
•  Drink enough water to stay hydrated.
•  Have enough water before going on your run. Staying hydrated helps your body regulate temperature and deliver energy to your cells. It also protects your joints from impact which is important when you’re running.
•  Running with a group of people is also a great way to stay motivated, make friends and discover new places to run.