Joined: 03 Jan 2018
|Posted: Wed Jan 03, 2018 4:10 am Post subject: Keeping up your stamina for running as exercise
|Running is one of the easiest and most simple sporting options. However, it will be another story if you decide to do a long distance run.
Long-distance run needs a separate preparation that you need to mature from afar. Running the right exercise pattern can improve and maintain your stamina during running tens of kilometers later without being too tired.
Here are tips on maintaining stamina when running long distances
1. Train body endurance
To improve and maintain your stamina when running long distances, you need to prepare your body to face the challenge, that is with practice. Consistent exercise will build and improve your body's resilience and strengthen your muscles.
As you start adding extra workouts every week, try running speeds according to your endurance, from slow to fast. You must achieve 3 to 4 sessions per week for 30 minutes or more. It aims to get used to running body.
Also read: 25 Golden Rules in Running
2. Record time and mileage
Keeping stamina for long distance running requires long-term practice. But this exercise should be gradual. You can increase the time to practice or mileage gradually, no matter if only slightly. Focus on the distance traveled and speed will follow your endurance.
Read: How to Increase Your Running Distance?
3. Set your running tempo
When exercising in short distances, run with a higher speed than usual. The purpose of this exercise is to train your body to clear lactic acid from the bloodstream. It will also increase your running speed.
But when you practice long distance, set your running tempo as comfortable as possible and stay stable. You do not need to practice running with a tempo that is always fast that makes you breathless.
Also Read: What Happens to Body When Running?
4. Eat the right foods for endurance when running long distances
Consumption of foods that contain lots of carbohydrates can help keep your immune system. Carbohydrates are one source of energy for doing long-distance runs. Good carbohydrate intake for the body is about 55 percent to 65 percent. If you feel tired and with a bad mood, you should increase your carbohydrate consumption.
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5. Do not forget cooling and recovery after running
The farther you run, the more challenged you are to continue to run well. Therefore, the need for recovery for your body. Good recovery comes from a good diet, cooling the muscles, and resting or getting enough sleep.
One possible recovery is to eat foods containing carbohydrates and protein within 30 minutes after completing your long distance run or after exercise. The goal is to absorb the best nutrition and recharge energy and restore your stamina.