1. Warm up

Much of your walking pattern depends on whether or not you do warm exercises. Reheating is necessary, not an option. Give yourself a good 10 minutes to warm the muscles so they are ready to take on the challenge. Start with neck rotations, arm circles, shoulder rotations, waist rotations, lateral movements, spot jogging, jump augers and ankle rotations. You immediately see a difference in your heart rate and muscle performance when you warm up in the right way.

2. Ensure good posture

If you keep the right posture, you can run better and for a longer time. Plus, it will protect you from injuries. Roll your shoulders backwards, look ahead, push your chest up, loosen your neck and arms, bend your fist, put your thumbs in the cavity made by the four fingers and start running slowly. If you want to know more about this, you can read this message about running tips.

3. Check your breathing technique

Running is like meditating. Concentrate on your breathing and it will be easier. I can say this from my own experience. Slow, stable and continuous running is not easy for beginners. But when you concentrate on your breathing and compare your run with it (and not the other way around), you can travel a longer distance. Breathe slowly out of your nose and calculate how many steps you take. Do the same as you slowly exhale. Try to keep breathing and keep your steps stable for longer.

4. Land gently

When you start running, do not stomp with your feet on the floor. It only hurts your knees and makes running difficult. Land gently by first putting your heels on. Of course you have to wear shoes that support your feet.
5. Interval runs
This is a great way to develop endurance. All you have to do is run and walk at equal intervals (walk 1 minute and walk 2 minutes or turn 2 minutes and walk 2 minutes). This way you can bridge long distances without feeling worn out. Moreover, it gives you an idea of ​​how long you can run without being exhausted. And you can set goals for the next week.

6. Slow, but stable

When it comes to increasing your driving time and endurance, you must be patient. Strive to increase the distance by 10%. For example, if you travel one mile this week, you should try to run 10% more next week. And by the end of the week you have to reach the target. By determining a goal, you remain focused and by gradually increasing the distance, you increase your lung capacity.

7. Run on a slope

It may sound difficult, but did you know that the roads we walk on are a little bit inclined? If you do not believe me, practice for a week on a treadmill without a slope and then run on the road. You will see that there are several factors that prevent you from running with ease. And one of them is that the road is slightly sloping. Apart from that, working on a slope will also help build strength in your calves, quads and hamstrings. This in turn will improve your endurance and the ability to run faster on a less inclined plane.

8. Listen to music

Music can be a great source of motivation when it comes to running or exercising in general. Rhythmic and motivational songs keep you going and even make you forget your leg pain. If you can adjust the tempo to the beats, even better!

9. Practice running

It is true – the practice makes a man or woman perfect. Practice as many times a week as you can. The more you walk, the more your body and mind will get used to energy burning, muscle training and sweating.

10. HIT

In addition to hitting the road or treadmill, you must include HIT in your training routine. Interval training is a technique to improve your stamina, stamina and speed. It is about changing your running speed and style.
Sprint for example as fast as you can for 30 seconds, and then slow and run at that speed for 2 minutes. Then burst into a sprint. You can also run on a sloping path. Experiment with your own plan or search the web for fixed routines. You can also change a simple exercise such as running in HIIT by quickly running for about 20 seconds. Try different methods to prepare your body for the flight.

11. Strength training

Everyone needs strength training. Sharp training activities such as weight lifting, resistance belt exercises, lifting or moving objects, etc. Will strengthen and strengthen your muscles.

12. Plyometrics

Another thing that should be part of your training is plyometrics. All athletes train their cardiovascular system to improve their VO2 by incorporating explosive exercises into their workouts. Explosive exercises or plyometrics such as burpees, squat jumps, jumping lunges and froggy jumps not only improve VO2 but also a lot of calories.

13. Stretching

After you have finished running for the day, you must stretch or cool down. It is just as important as heating up. Give your arms, palms, feet, calves, hamstrings, lower back, upper back, neck and shoulders a good piece. It will prevent your muscles from getting stiff.

14. Diet

Runners must eat. Yes, if you do not include the large and required food groups in your diet, you can not increase the endurance and endurance of the muscles. You must consume whole grains, starchy vegetables, lean proteins, healthy fats and nuts. Also avoid energy drinks, packaged fruit or vegetable juices, fatty and sweet foods and fried foods. You must keep your heart healthy to see results. Consuming junk does not help. Instead, healthy eating will help you reach your goal faster.

15. Rest

Yes, it is important to let your body rest so that the painful muscles have time to heal and recover. You can not run like a free tiger with a tired body. So ensure that you sleep for at least 7 hours every day. Do not walk every day. Mix it with other types of workouts.
There are other things that you have to keep in mind, such as your running shape, a good pair of training shoes and good hydration. These can not directly improve your stamina, but they do affect your walking pattern. If your shoes are not good, they can not only lead to injury, but also interfere with how much, how long and how well you can run. Likewise, a dehydrated body will prevent you from traveling long distances.



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