Besides your normal, every day routine of running, swimming, or biking, there are other ways increase your stamina and as well as building muscle. Some of them you may have experimented with before and others you may have thought about.
5. Swimming/Pushups – Here is a workout that will definitely make swimming laps in a pool more interesting. Every 100 meters of your swim, jump out of the pool and do 10-25 pushups (depending on your strength), then jump back in. Do 16 sets of 100m, making 1 mile.
4. Fartlek Training - It increases your anaerobic threshold and stamina and provides you with the tools you need to conquer race day. For instructional usage, please click the link above.
3. Weighted Vest - Fellow ICEdot Athletes Chris Hayes and Josh Swink touched on this during a previous post. Vests are used for strength and aerobic workouts and work many muscles in the upper body, lower body and core. If you do not have access to a weighted vesy like me, try throwing one or even two car tires over your shoulders and run!
2. Running Stairs - Stairs work your quads, hamstrings, calves, and glutes simultaneously and provide a runner’s most essential ingredient for success: power. During this high intensity workout, it builds leg muscles rapidly, improving running time significantly. It also prevents muscle fatigue during a long distance race, giving you an extra boost in the last few miles.
1. Exercise Your Mind - I have emphasized this in several posts in the past, and once again I will do it again, because it is the most important thing you can do while training. Before you go to sleep, visualize yourself dominating the race from start to finish. It is important to see yourself conquering the race before you even start, because it gets the positve vibes and the excitement flowing. I believe the more excited you are and the more positive thoughts the cross your mind, you will not only have a healthy mind, but you will compete better on race day.
These exercises will not only test you physical endurance, but will test your mental grit. Every one of these workouts will push you to your limit every time and will force your mind to not give up.
“Really it comes down to your philosophy. Do you want to play it safe and be good or do you want to take a chance and be great?” – Jimmy Johnson
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