Run and make it last

Run and make it last.
A newbie’s smart guide of boosting running endurance

Every new runner would want to improve their race times. If a newbie runner wants to get faster, their focus should not lie on challenging workouts, or faster paces. They should keep their eyes on these two things, which commonly limits new runners.
First, it is high likely that their endurance is low because they just started running. And seconds there is a high risk for injuries.
In order to improve their pace, every beginner must know how to boost their endurance to decrease their risk of injury, although it seem that these two things are quite at odds against the other. Why? First of all, if a runner wants to step up their endurance levels, they would have to increases their mileage. However, more mileage, means an additional risk for injuries. This is why, it is highly critical to build endurance in a much safer and less dangerous manner.
While this may sound challenging, there are actually two effective and practical strategies that a beginner can use in order to add up endurance while limiting the risk for injuries and still continue improving.

Don’t worry about damaging your legs while training

Since running is a contact sport, your legs and its muscles that are at risk when it makes an impact on the ground, you would really have to heed warning because the force that comes with the impact might damage some muscles and connective tissues.
Running is a contact sport—there’s no doubt about it. It’s your legs versus the ground and those impact forces are what damage muscles and connective tissues. While damage may sometimes be a good thing because it would train up your body to adapt easier and get stronger, too much of it may also be detrimental and may cause irreversible damages to your legs. The good news is, these certain risks can actually be minimized or eliminated through an alternative aerobic exercise simply known as cross-training. However, one does not simply choose any aerobic exercises. There are some considerations in choosing an aerobic exercise that would complement your running activity.
An Aerobic exercise should be able to teach your body how to store fat as fuel. This should be the goal of your cross training exercise. A great exercise should be as interesting as it would let you engage in for several hours at a modern intensity. There are many aerobic-cross training exercises which will hone you to become a better athlete with high endurance. A good choice of cross training exercise is one that will help you mimic the same running movement but will work out different muscle groups instead of focusing on the leg muscles. You can rest be assured that all the other muscles, most especially the gluteus maximus, calves and the hamstrings are strong and developed. You will get the most out of the cross-training at the same time build and strengthen your muscles to help you stay longer when running longer miles. The end result, is you’ll become a more balanced and injury-proof runner.

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