Run regularly, strengthen your muscles… Three tips for gaining endurance


Becoming more enduring is not so complicated after all. At the microphone of Julia Vignali and Mélanie Gomez this Monday, Akim Ben Mzakar, sports coach, gave valuable advice on how to repeat a physical effort longer and more regularly. Provided you respect a certain rigor, the results can be dazzling.

Running regularly…

There is no secret. Running remains one of the most effective ways to gain endurance. “But you have to run smart. There’s no point in doing long runs once in a while to clear your conscience and then do nothing for several days,” warns Akim Ben Mzakar. The columnist recommends three sessions per week. “And no matter how long,” he adds.

“Everyone starts at their own level. Let’s say the first three times you run 30 minutes. The next week you have to try even five minutes more,” he advises.

… But at a reduced pace

On the other hand, there is no need to set a very steady pace during these sessions. “You have to run slowly to run faster and longer. Three quarters of your sessions should be scheduled at a moderate pace,” says Akim Ben Mzakar. In this way, the body will get used to the effort more easily. “This will allow you not to hurt yourself and ensure that your muscles and joints can take the rhythm. And mechanically, your body will register messages that will allow you to go faster on D-Day”.

However, there is no question of totally excluding an increase in running rhythm during training. “A quarter of your sessions should be dedicated to interval training, which means, for example, a minute at high speed, say 12 km/h, then a minute of recovery at a lower speed. That will help to improve your endurance.

Combine other disciplines

For those who are more reluctant to run, don’t worry. There are a whole host of activities that allow you to fulfill the same objectives. Including muscle building which can directly affect endurance. “It will allow you to take a shock that will be more or less prolonged on the day of your race”.

Akim Ben Mzakar also suggests other sports that may prove to be quite relevant, such as cycling or swimming. In all cases and whatever the sport practiced, significant results can be observed very quickly. “I started my personal preparation four weeks ago and the simplicity of gaining endurance day after day surprises me even,” he says. What definitely convince the most skeptical.



Source link -78