Are You In It for the Long Run?

Elite Admin
Tue, 11 Mar 2014 16:54:23 +0000
Fitness, Uncategorized, bmo marathon, build your stamina, half marathon, long distance running, marathon, marathon training, stamina, vancouver sun run, workout for endurance

For many, running a marathon is the ultimate challenge. Not only does this require strength and endurance, it takes dedication to keep up that rigorous training schedule. The Vancouver Sun Run and BMO half and full marathons are just weeks away, meaning many participants have already hit the ground running. With such vigorous training, it’s no wonder that a long-distance race is often on people’s bucket list.

We always recommend having a goal to work towards, especially if you’re just starting to incorporate fitness into your lifestyle. Though many equate the number on the scale as the end prize, a race is another great way to keep active on a regular basis.

When it comes to training, it’s a common misconception that the more kilometres you add to your run, the more ready you’ll be for the big race day. Running a marathon is extremely strenuous on your body. Preexisting knee conditions or injuries can be made worse by the constant pounding on the pavement and treadmill. It can also lead to shin splints, plantars fasciitis, hamstring issues, and countless other ailments.

Ensuring that your body is strong enough to prevent these types of common running injuries can be achieved through strength training. In an article published in The Huffington Post, our head trainer Lance Barrett shared a few exercises to help improve your stamina and build up endurance.

Bear Crawl – Crawl for 1 minute

This exercise will rapidly elevate the heart rate for anaerobic conditioning and challenge the muscular endurance of the upper body and lower body. For proper technique, keep the spine parallel to the floor throughout the exercise, no hunching or rounding of the back. Start in a crawl position with knees elevated off the floor and your abs braced in tight. Step forward leading with the right foot and left hand, then the same with the left foot and right hand. Build your speed up until you are crawling forward quickly, and then reverse movement stepping backwards.

Walking Lunge with High Knees – 15 each leg with dumbbells

Increase the intensity of walking lunges by adding dumbbells and high knee thrusts between each repetition. Stand with two dumbbells in your hands by your side. Step forward about two feet with your right leg, your left leg stationary. Lower your upper body down, keeping your torso upright and balanced. Using the heel of your foot, push up and go back to your starting position. Repeat this movement 15 times, then switch legs and repeat.

To see more exercises, visit our Huffington Post article on ways to improve stamina or join our POWERFIT class to work with our trainers!

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