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Running lovers should not miss the training and endurance exercises. Each exercise has its own benefits, it is important that you practice it correctly and persevere to achieve optimal results.
1. Squats . exercise
One of the exercises that help you increase endurance when running are squats. For this exercise, you will need to do a shoulder-width apart, squat and then push your knees forward, bringing your butt back (like sitting on an invisible chair).
When squats, you need to keep your back straight, spine neutral, shoulders and chest raised. Continue looking straight ahead at that point on the wall. Repeat the above movements 10-12 times.
2. Speed Skaters . Leg Workout
Speed Skaters is another way to increase endurance while running that you should apply. For this exercise, you'll start by stepping your right foot behind your left, so that your legs are crossed at the thighs and that the distance between each foot is about a few feet. Next, you'll do a side jump and shift your weight to the other leg, while crossing your left foot behind your right. You should repeat this exercise 20 times to be able to achieve the effect of increasing endurance when jogging.
Động tác Speed Skaters là một cách tăng sức bền khi chạy
3. Jump Squats
To be able to increase running endurance, runners should apply Jump Squats regularly. For this exercise, you will start with your feet shoulder-width apart, squatting, pushing your knees forward and bringing your buttocks back to an invisible chair.
You need to make sure to keep your back straight, combine shoulder and chest lift, spine in a neutral state. Similar to squats, your eyes need to be directed straight ahead. Then, jump from your heels into the air and land gently back into a squat. Try to repeat this running endurance exercise about 10-12 times for optimal results.
4. Long Jumps
Long jump is considered one of the great endurance exercises when running. When performing the long jump, you need to bring your body in a position with feet shoulder-width apart, squat down, and lunge forward using your arms to push yourself further away. After doing this movement, you need to land gently and repeat 10 times.5. Bird Dogs Exercise
This is also considered a way to increase endurance when running with high efficiency. In the Bird Dogs exercise, also known as the "bird-dog" move, you'll start with your hands and knees, and raise the opposite arm and leg. The right arm is extended parallel to the ground, while the leg forms a 90-degree right angle. Squeeze your glutes and keep them tight, then slowly lower your arms and legs down gently. Continue to switch sides and repeat 10 times on each side.
6. Pistol Squats
For this running endurance exercise, you'll start by doing a standing movement with your arms extended out in front of you for balance. Meanwhile, the opposite leg extends the straight leg forward as high as possible.
You need to squat down as far as you can while keeping the opposite leg off the floor. Keep your back straight and support your knees in the same direction as your feet. Then, slowly raise your body back up and repeat 10 times for each leg.
7. Lunges . exercise
When doing lunges to increase endurance when running, you need to step forward with one leg, then lower your hips until both knees are bent at a 90-degree angle. To make yourself more challenging, you can increase the weight with dumbbells or dumbbells.
Bài tập Lunges giúp tăng sức bền khi chạy bộ
8. One-foot heel lift
This is also a very effective way to increase endurance when running for runners. To do this exercise, you'll be standing on one leg, using a wall or railing if needed. The hips and knees of the support leg will be slightly flexed. You'll use the muscles of that leg to lift your heel as high as you can and swing your toes forward.
You need to complete 10 rhythmic heel lifts on one leg, then rest for a few seconds and repeat the sequence with the other leg.
9. One-legged hopscotch
For this running endurance exercise, you'll start by standing on one leg, jumping up and down 15 times, and then switching legs. You should practice this move barefoot without shoes to activate more muscles in your legs.
10. Side Plank Exercise
When doing Side Plank, you will start to lift your body above your forearms, while raising your hips and keeping your body tight. Hold this position for 30 seconds to a minute and then switch sides.
11. Practice Plank
Plank exercises are also very helpful in increasing endurance when running. You'll need to hold a Plank position on your forearm or a push-up position for 30 seconds to a minute at a time. Try to keep your hips level and stretch when you exercise.
Bài tập plank đem lại nhiều lợi ích nhằm tăng sức bền chạy bộ
12. Clamshell exercise
Running lovers should not miss this endurance exercise. To perform this exercise, you need to lie on your side, knees making a 45-degree angle. Keep your feet together as you raise your knees as high as you can without moving your hips or pelvis.
To increase the difficulty of the exercise, you can use extra resistance band around the knee and repeat this movement about 15 times for each side.
13. Side Shuffles . Exercise
When doing this running endurance exercise, you'll squat down and rock in a controlled side-to-side motion for 10 steps. Repeat the same movement with the other side. You can add a resistance band around the knee to increase muscle activation.
14. Burpees Exercise
You will start in a low squat with your hands on the floor. Next, jump your feet back into the push-up position, complete one push-up and then immediately return your feet to the squat position.
You should jump as high as possible before squatting and returning to the push-up part of the movement, repeat 12-15 times.
Above are 14 exercises to help increase endurance when running that you can apply to see the effect of positive changes day by day. Refer to the website of Vinmec International General Hospital for more useful information about health care, exercise and sports for each age group.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: active.com
