When you watch an NBA game, you might be amazed that the best athletes can compete for 30 to 40 minutes a night and still be at the top of their games. Basketball players run the equivalent of two miles per game, while soccer players might run three or four times that distance. Other endurance athletes, like cyclists or marathon runners, have to train just as hard to keep themselves in good enough shape to be able to conquer huge distances. What are the secrets to their success?
Go from Small to Big
A factor for endurance workouts in the corner of even the worst couch potatoes is that no endurance athletes go the full distance in their training. In fact, quite the opposite — training occurs gradually and builds up to one big push. The body performs better when it gradually builds up to an effort, rather than trying to re-create that effort over time. As such, any athlete (pro or amateur) who wants to improve their endurance should start small and then push themselves on only one training day per week. For example, start marathon training by running a mile on Monday, two miles on Tuesday, one mile on Wednesday, two miles on Thursday, and five miles on Friday. Monitor your progress and pace using a tracker like a Garmin to make sure you're going far enough but not pushing yourself too far.
Stretch it Out
One of the fiercest debates in the fitness industry these days involves the role and importance of stretching. Go to any basketball or hockey game and you'll be certain to see athletes stretching before they subject themselves to 60 minutes of the most intense workout in the world. Some experts, however, believe that stretching after a workout is more beneficial than stretching before. Whether you prefer to do it before or after, take the time to flex your muscles, extend your joints, and get each muscle working. Muscles that cannot extend fully run the risk of cramping, tearing and fatiguing over the course of a long-distance game or workout.
Make Time for Recovery
Sometimes the most important part of a workout is what happens as soon as you step off the treadmill or bike. Lifting even the heaviest weight means nothing if you are not able to properly recover from a workout, increase the blood flow through your body and get the necessary nutrients for muscle growth. Supplements go a long way toward managing the recovery from an endurance workout because they replace the minerals and vitamins that you sweat out. They can alleviate the buildup of lactic acid that creates soreness after long workouts, too.
Want to be able to push yourself to new limits? Check out the products that ProLine has available to athletes to help prepare, perform and recover from the most intense workouts.
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