Muscular Endurance Training

Central to endurance athletic training is muscular endurance. In endurance training, this concept revolves around the body's core ability to stabilize itself so that the limbs can work at their most efficient rate.

Heavy training of muscular endurance exercises can take a toll on the body, which is why it is important to minimize the impact on the joints as much as possible. Sport Science Lab has a collection or training techniques that will strengthen the connective tissue, protecting the joints from damage. Elite Members also have access to a library of low-impact muscular endurance exercises which will allow the athlete to do an increased amount of reps, while decreasing wear and tear and the risk of injury.

When undertaking muscular endurance training, pay special attention to strengthening the feet, ankles and hips. Training the feet is central to what we do at Sport Science Lab, and it is never more important than in the case of an endurance athlete. The isometric exercise Two Foot Toe Raises (at right) is a great exercise you can do at home without any equipment that will strengthen the toes and ankles while improving balance. If you do this exercise daily you will be amazed how much stronger your feet and ankles feel after a long run.

The hip flexors are an often-ignored muscle that is absolutely critical to running. Your feet and legs create torque, and your hips must provide stability and strength in order to allow you to change direction properly. Before running or performing other muscular endurance exercises, try doing several sets of Kickbacks (at right). This important exercise helps build optimal flexibility, and will make you a much more efficient runner. Do kickbacks before every run, and you will notice a positive difference in your performance and recovery in just days.

These two free exercises are just the tip of the iceberg of what Sport Science Lab can do to improve your performance and your muscular endurance. To get access to our entire training & methodology library, as well as support form our community, sign up for elite membership now.