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dukeofport
Question:
How to increase my endurance to the next level?
hi i would like to know how to increase my endurance to a high level, i find that i dont run as well as some of my teammates and find that although i am reasonably fit and train regularly my endurance doesnt increase as well as i would like. i would like to know the best way to increase my running load quickly? also i find i can jog for long distances but continual sprints like in a game of football wear me out quickly.. any ideas..? thanks
Asked by dukeofport - 2 answers - 29 weeks 1 day ago
anne28
I personally think it's best to incorporate a mix of training techniques to improve endurance and speed... long/endurance runs, sprints, hill repeats, tempo runs, fartleks, etc. These techniques will promote building endurance as well as increasing speed in your football games. Running 3x/week should do the trick if you're also cross-training or playing your specific sport.
Submitted 29 weeks 1 day ago by anne28bolesey
Work on high intensity, low volume interval training to stress the anaerobic energy systems, which provide the energy for the repeated sprints you say tire you out.
an example of this would be to run on the treadmill at approx the fastest pace you can for 90secs (its hard to give you a speed as I dont know how fit you are) then jog for 2mins. It's better to jog between sets as this clears lactate in the muscle quicker, as is also more specific to the sport. Repeat another 3 times, and do this training around 3x times a week.
make sure you eat properly before a match as well, eat a high energy meal around 3 hours before kick off, high in low GI carbs.
Submitted 28 weeks 3 days ago by bolesey