We all know the feeling with some of us feeling it earlier than others, but what’s the secret to those that can just keep on hammering away… just how do we build fitness endurance?
I know myself, after I have been sick or injured with a few weeks off my running, I can’t just go back out there and knock over my favourite 12km hill run straight up. Sure, I have probably lost some endurance but it’s something needs to be slowly worked back into over the next few weeks.
It’s not only your oxygen uptake that feels the strain (that run out of puff feeling) but also your muscles and ligaments all undergo stress. There is no clear cut way to build endurance as everyone has different rates of response but research has clearly shown that the traditional ways of gradual adaption is not your only option
You might think that by simply upping the ante and clocking up more miles might add steam to the engine but there are a few more little tweaks that you can add into your schedule to help take you to the next level.
5 Easy Tweaks To Help Build Fitness Endurance
1. Work on your muscle endurance
– the long rides, laps in the pool or spin classes will work your aerobic capacity but if your muscles don’t have the endurance when it’s time to call on them at the end of a workout or race they won’t respond! High repetition, with lower weight builds muscle endurance by forcing the muscles to build new capillaries and increase their oxygen uptake. Simple bodyweight exercises
2. Increase your training frequency – if you are just starting out, it may take you a while to build up your endurance portfolio, but you shouldn’t be fooled into the idea that you should approach each session feeling super fresh. By increasing the amount of sessions per week that is teaching the body to improve its rate at which it recovers.
3. Trick it up – only doing one exercise works a certain set of muscles, to a certain point. By adding in cross training such as swimming, pilates, crossfit, hill sprints etc. you will recruit new muscles and increase the oxygen demand if you are working at a higher level. Also great for resting the muscles you usually work on to help reduce injury.
4. Think diet – I mentioned last week how carbo loading can help with your endurance events but something that was mentioned by a friend that attended London 2012 is amount of beet juice that was being downed. I tried some last year and try to include it in my daily diet in the way of a dip or juice. It’s due to its high nitrate levels which are said to improve endurance by up to 16%. Worth a try!
5. Get the tempo happening
– long and slow will only get you so far. Speed endurance is another aspect again which calls on our lactate threshold
. By improving the rate by which our muscles can deal effectively with the amount of lactic acid that builds up in the bloodstream. Interval training takes advantage of working this side of things which is done by efforts followed by recovery periods
How is your endurance right now? Do you prefer sprints (fast twitch) or long stuff (slow twitch) usually?