How to increase endurance: 5 tips for beginners runners

Endurance - this is not the superpower, and the quality that can be developed. Describes how to change the diet and exercise to achieve good results.

1. Drink coffee or tea

Morning cup of coffee or tea does not just help you to wake up and begin to fulfill their job responsibilities. It is also a great way to add energy to workout! Studies have shown that one cup of coffee or any other caffeinated beverages (1-5 mg of caffeine per 1 kg of body weight) can improve your performance during trainingBurke LM.Caffeine and sports performance. You'll be a little bit faster, stronger and sturdier. And it's not jealousy on whether you are an avid lover of coffee, or simply decided to conduct an experiment.

2. Alternate intense and quiet workout

High intensity training develops aerobic and anaerobic system, but are rather difficult. If you want to increase your endurance, try to alternate training with such a long run at a slow pace. Begin with a 40-minute jogging jogging and gradually increase the time within a week up to one hour.

3. Eat right

There is nothing worse than the feeling of powerlessness in the middle of a workout. You feel weak and you realize that you simply can not have the strength to complete the task. To prevent this from happening, you need to fill their energy tanks correct fuel. Foods with lots of complex carbohydrates are great for a snack before training: they will gradually break down and give you the energy you need. Eat them two hours before class.

If you can not eat, do not exercise on an empty stomach - a snack food, rich in carbohydrates fast, for example energy bars.

4. Do not forget about strength training

If you want to run fast and without injury, including in its schedule of yoga and strength training. Last help create strong muscles, while only running workouts can even destroy them. If you eat poorly and do not replenish energy reserves during long runs, searching for a power supply system can switch to the muscles.

5. Run up the hill

For the development of endurance will be useful to add to his studies running for the hills or on the treadmill with the incline. After a month of training you will be surprised how much easier it was to run on a flat surface.

And finally, a few short tips. Work on your weaknesses and add to their training a bit music. And, of course, do not forget that everything is good in moderation! Do not rush and try to jump over your head. You definitely will achieve this goal. Just remember that haste can result in injuries and unnecessary spending on health services.