Let's talk about Enhancing your Endurance, Stamina while avoiding injuries on running/ jogging.
Let's Start First on Different types of Stretching warmup exercises the purpose of this is to strengthen the muscle's and joints of your body and making it flexible to perform the activity you want and this is the best way to avoid injuries.
Knee Hugs - There are two ways of performing this exercise. The first one is Knee Hugs walk or Stand tall with your chest out and your feet straight lift one knee to your chest. And use your arms to hug the knee closer return to the starting position bring it down stepping forward and repeat with the other knee.
The second one is what we call Knee Hugs Stationary or Stand tall with your chest out and your feet straight lift one knee to your chest and hold it for 10-20 seconds using your arms or hands and repeat with the other knee.
Side Bends- hold you hands together upward and bend from left to right do 10 repetition on both left and right sides.
The purpose of this exercise is to help you increase strength and flexibility of your low back and abdominals also supporting the spine to improve posture.
Arm Circles - Standing straight and spread both of your arms sideward and Rotate your arms clockwise and anti-clockwise for 30 times both or much better if you can do 50 or more.
The Purpose of this exercise is help to build muscle tone and reflexes in your shoulders, triceps, and biceps.
Jumping Jacks- from standing straight with your legs together with your arms on your sides bend your knees slightly and jump into the air, as you jump spread your legs to be about shoulder-width apart. Stretch your arms out and over your head and jump back to starting position and repeat it for 20-50 reps. or if you can make more make it 100.
The benefits of this exercise is it balances out your heart rate, increases blood circulation all over the body, controls and maintains blood pressure, helps in doing away with bad cholesterol levels in the body, prevents the onset of stroke or heart attacks and really helpful way to get rid of belly fats one of the best cardio fat burner.
Running in place - Lift your right arm and left foot at the same time raise your knee as high as your hips then switch to the opposite foot, quickly lifting your right foot to hip height at the same time, move your right arm back and your left arm forward and up continue these movements for 1 minute or more.
The benefits of this warmup exercise is it elevates your heart rate, improves blood sugar levels, and burns calories and fat, all of which help with weight loss. You'll also boost cardiovascular function, enhance lung capacity, and improve circulation. and a good warm up before starting to run.
Squats - Stand with feet a little wider than hip width, toes facing front drive your hips back bending at the knees and ankles and pressing your knees slightly open as you Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
The benefits of this warmup exercise it they don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.
There's many more warmup exercises aside of this, those warmup exercises above is the warmup I always do before running/jogging.
Let's proceed to the proper ways of running/jogging:
Lean your upper body Forward to lessen the weight for your lower body
Keep your Chest out to breath more air
Keep your heads and look straight forward to easily breath
Keep you arms beside your body.
Drive your knees up but forward
Always land on your fore foot to mid foot and avoid landing on heel foot to avoid pain
On the start of your jogging or running breath using you nose.
When the time comes that you are start having a hard time breathing on nose try to inhale and exhale on your mouth to recover your stamina fast.
Here's some tips how you can Enhance your endurance and stamina.
Mental Self-talk while running- Even how strong your body is your mind is still the one who controls it. Talking to your mind to keep running makes you endure the hardships and keeps your body to recover .
Many are having struggle of this when they think they can't run anymore even the body still can.Listening to your favorite music or motivating music can help boost your mind and energized your body.
Diet and Lifestyle
Drink more water because it is one of the need of our body to recover our stamina faster.
Eat more vegetables and fruits .
And have a plenty of sleep hours.
and losing weight having a fit body have a strong endurance and stamina.
Before start running set a goal- a goal that will keep you running even you already tired .
Don't stop when you feel tired, Stop when you're done or reach your goal, Stop when you reach the finish line.
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