One of the first signs that summer is around the corner is when you see runners flocking back to parks and sidewalks! It makes you want to pull out your summertime workout gear and lace up your running shoes for some cardio in the sunshine. To avoid soreness and injury and, more importantly, to amp up your endurance, it’s important to prepare your body before you hit the pavement. Follow our runners’ training routine targeting the legs, back, and abs.
Interval training—an effective way to up your endurance!
Endurance activities are great for the cardiovascular system and contribute to a healthy heart and lungs. To improve your endurance, experts recommend that you start by gradually lengthening your training sessions, then increase their intensity. Interval training is the most effective way to improve your endurance, because it trains your heart to recover faster in the brief resting periods between exercises. A routine that strengthens your running muscles will gradually increase your physical ability so you can run more and stave off muscle fatigue.
Our training routine for endurance runners
Duration: About 10 minutes
Reps: 10 to 15 reps per exercise. Repeat 3 times.
Exercise 1: Prisoner squat
Place your hands behind your neck and position your feet hip-width apart. Keeping your heels on the ground, bend your knees and push your hips back.
- Muscles used: quads, glutes, and abs
Exercise 2: Side plank
Start in plank position, then shift your weight to one hand and turn sideways, lifting your hips. Engage your core and make sure your legs, torso, and head make a straight line. Alternates sides.
- Muscles used: abs
Exercise 3: Hip extension
Laying on your back, push down through your feet and lift your hips. Engage your glutes.
- Muscles used: glutes and hamstrings
Repeat this routine several times a week in the run-up to running season. It will activate and strengthen your muscles so they’ll go longer before fatigue sets in and make you a more efficient runner!