In this running a great stamina is needed. For this, you need practising and a very healthy diet. The runners have to run a long course they must build up physical stamina. A high level of will power and determination is also needed. A runner who runs in such a way his mind runs it’s own race surveying the field, gauging gaps, planning moves for the runner etc. Thus, the runner needs to have a thinking brain.
Here are some important tips that can help you for running 5000m.
1. Stamina
The ability to do something that involves a lot of physical or mental effort for a long time is called stamina.
For increase your stamina make this exercise part of your regular running schedule.
(1). Stair climbing – Benefits of stairs climbing include increse in strength, power and even endurance. It’s much easier for you to lose your breath while walk up a hill as compared to walking on a flat surface. This is because every time you walk or run up an incline, your heart rate speeds up at faster rate, causing you to take in more oxygen.
(2). Cycling – If you want to improve your stamina quickly then cycling is the best exercise. Cycling is an effective cross – training exercise that offers a ton of aerobic benefits. Cycling at a constant rate for a long ride can help improve your stamina.
(3). Lifting – strength training exercises into your routine not only helps you build valuable muscles but also can help improve stamina.
(4). Swimming – By making swimming a regular habit your lungs will be able to deliver more oxygen throughout the body.
2. Aerobic Endurance
The ability to exercise continuously for extend periods without tiring.
Aerobic Endurance is one of the main components, important for success in long distance running. A persons aerobic endurance is dependent upon the amount of oxygen which can be transported by the body to the working muscles via lungs and body system.
There are many ways of training to improve your aerobic endurance.
(1). Rope skipping
(2). Running
(3). Cross country
(4). Swimming
(5). Tempo/ Pace training
3. Strength Endurance
Strength Endurance training is defined as increasing the ability to use a certain percentage of our maximal strength over a long period of time.
It is the combination of strength and endurance abilities. The Maine goal of this training stage is the ability to maintain force production during fatigue.
Workouts for increase strength endurance:
(1). Bench Press
(2). Squat Jumps
(3). Dumbbell Squat
(4). Push-ups
(5). Lunge
4. Speed
There are some ways to increse your speed for 5000m running
(1). Long Runs – Every week increase the length of your long run
(2). Pace runs – Increse your length of pace runs evry week
(3). Warm-up – A proper warm-up is required before training or running
(4). Rope skipping
(5). Perform workouts that build your leg muscles
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