If you want to increase your stamina when running, you can adopt several strategies. One of the best alternatives to running is low-impact cardio training. With this type of workout, you avoid straining your joints too much but still increase your stamina.
3 LOW-IMPACT CARDIO WORKOUTS
If you want to improve your running performance, you need to increase your stamina. But if your only stamina strategy is to run longer, you risk straining your knees and hips too much. So here are some alternatives to learn how to run better without running too much.
1.RUNNING IN THE WATER
If you have access to a swimming pool and have a floating belt, there’s nothing like a run in the water to get you pumped up with cardio without straining your joints. A KissAnime study on the physiology of running in the water shows that this type of training helps endurance athletes maintain their cardiovascular fitness level for up to 6 weeks. ( 1 ) Running in the water is also great for keeping fit after an injury and promoting active recovery.
Many of us don’t have many sources of entertainment these days. But have you ever tried a dance workout? Dancing is an energizing activity that combines cardio and strength training and improves both coordination and a sense of rhythm. Studies have shown that dancing also benefits older people by improving balance and memory. ( 2 )
3.RIDING A BICYCLE
Get on the bike and a good low-impact cardio workout is guaranteed! You will strengthen muscles other than those you use for running. Also, when you go by bike you will explore the places where you live from a different perspective.
5 TIPS TO GET THE MOST OUT OF YOUR WORKOUTS
Get the most out of your workouts by following these 5 helpful tips:
1.SHORTEN THE BREAKS WHEN DOING STRENGTH TRAINING
Bodyweight training helps you build strength. If you minimize the breaks between exercises and push yourself to the limit, your strength workout becomes a cardio workout too. Test yourself and find out if you can cut your recovery seconds a bit to get your heart rate up.
In the past, the recipe that runners followed to prepare for a race was this: run, run, and run again. However, science has shown that adding variety to your training routine reduces the risk of injury and, above all, slaps you in the face of boredom. You can try the workouts we’ve listed above, or try some yoga poses for runners. Is yoga not for you? How about the brisk walk? Look around and find out what you’d like to try. Maybe it’s a good time to start a new sport!
3.TAKE CARE OF NUTRITION
Don’t underestimate the importance of nutrition. To get into top form, you need to give your body the fuel it needs. The energy for resistance training – of any kind – comes from macronutrients, and in particular from carbohydrates. Cut back on your sugar intake and make sure you are getting healthy fats and lean proteins. Give your body what it needs when it needs it.
4.THE IMPORTANCE OF SLEEP
Sleeping well is an often overlooked but essential aspect of physical and mental health. You already know the rules: no smartphone before sleeping, do not train late at night, go to the cot before midnight. It is important to prioritize rest and change your habits while there is still time before developing chronic sleep disorders. Did you know that a prolonged lack of sleep increases the risks of diabetes mellitus, obesity, and heart disease? ( 3 ) In addition to being important for our health and longevity, sleeping well improves our well-being and increases our energy when we exercise.
5.STEADY STATE TRAINING
Cardio workouts in the past were mainly in a steady-state: getting on the treadmill or cross-trainer, or going out on the street and maintaining a moderate intensity throughout the workout. Then came HIIT, Tabata, and other types of interval workouts that were proven to bring more results in a shorter time. But that doesn’t mean steady-state training has to go by the wayside – it all depends on your goals. Sure, high-intensity workouts have their benefits and burn calories. But if you want to relieve stress and take a break from the flow of thoughts, then constant training can be the solution: it relaxes you, calms your nerves, and improves the quality of sleep.
IN SHORT WORDS
Running longer or faster isn’t the only way to improve performance. Low-intensity cardio training can increase your stamina, especially if you use these alternatives to running by combining them with the tips we talked about above. Are you on the hunt for some variety? Give your knees a break! Get on your bike or try running in the water.