How to Improve My Muscular Endurance

Written by mike biscoe
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How to Improve My Muscular Endurance
Improved muscular endurance means less susceptibility to late-race fatigue. (full stride runner image by jimcox40 from

Many aspects of your training as a runner must come together if you are to excel. Though stamina and speed play an obvious role in your workouts, there is another area that must be considered. Muscular endurance can be defined as your body’s ability to resist the onset of fatigue during later stages of a run. Muscular endurance training, when performed in a dynamic manner that more closely mimics the mechanics of running, is a useful tool.

Skill level:
Moderately Challenging

Things you need

  • Step
  • Bench

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    Pogo Hops

  1. 1

    Stand in front of a step or curb with your feet shoulder width apart.

  2. 2

    Keep one foot on the ground and extend the opposite foot backwards so your toes are resting on top of the step.

  3. 3

    Rapidly hop on the forward foot and raise the knee of this same leg 10 centimetres (4 inches) inches with each hop. Keep your rear foot in contact with the step at all times.

  4. 4

    Complete 25 hops every 10 seconds. Continue for one minute before switching legs and repeating. Complete three sets.

    Endurance Step-Up

  1. 1

    Stand before a bench that is just below knee height. Position your right foot on top of the bench. Keep the sole of your shoe on the bench throughout the exercise. Stand upright firmly and tighten your abdominal muscles. Position your arms as if running.

  2. 2

    Step upwards using only your right leg. Keep your right foot flat on the bench. Do not use your left leg. Swing your arms as if running to provide additional momentum.

  3. 3

    Propel yourself upwards extending your right leg until almost completely straight. Lift your left leg while simultaneously bending the knee as if running. Lift yourself up onto the toes of your right foot as your knee comes up. Continue this motion upwards so that you slightly jump off the bench. Switch your arm position as you would while running.

  4. 4

    Absorb the descent of the jump by bending your right leg and lowering your foot so it is flat on the bench again. Maintain control and revert to your starting position. Keep your positioning close to the bench.

  5. 5

    Repeat all repetitions from the same position before switching legs.

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