Boosting Your Stamina for a Long Distance Race


Training for Your Next Big Run at Xercise4Less 

When it comes to a long distance run, preparation is the most important part. Whether you’re running a 5k, 10k, half marathon or a marathon in the coming months, all of the hard work before the race is what will make you perform better and achieve your personal goals.

At Xercise4Less Gyms, we have the equipment to support your training and help you to get race fit. Our variety of gym zones including Cardio Machines, Resistance Machines, Free Weights, Ladies Only, Spin Studios and Exercise Studios can all contribute to your improved fitness.

Man using Battleropes and Prowler

Working on Fitness to Improve Running Time

Whilst you’re going to be taking part in a long distance race, there is a variety of training that you can do. Yes, treadmill workouts are an important part on your preparation but by working on your general fitness and stamina, you’ll get the results you want. To do this, you should aim to do a mixture of cardio workouts, strength training and HIIT workouts.

By using cardio equipment such as Cross Trainers, Rowing Machines and Stair Masters, you’ll boost the strength of your heart which will improve your stamina over time. Having a strong stamina is really important for long distance running because this is what we keep you going – that and mental strength! Also try HIIT workouts (high intensity interval training). This can really shock your heart and push you to your limits. Aim to incorporate this type of training into your workout routine at least once a week. This will have a positive impact on your stamina even though your workout will be over a shorter period of time.

When you use the treadmill, try interval training. This means changing the speed from walking to jogging to sprinting and repeating that process. Doing this will boost your overall fitness and while it’s unlikely that you’ll be sprinting the whole distance of a marathon or 10k, it’ll mean that you’re able to pick the pace up from time to time because you’ve had plenty of practice. Also, try to set yourself small challenges throughout the training process.

Weight training is important and shouldn’t be missed. Strengthening your legs is important but aim to have a strong upper body and core too – all of this will contribute your success. At Xercise4Less Gyms, we have quality equipment in our free weights and resistance machines areas such as bench press, shoulder press, barbells, dumbbells and much more. Whilst strength training doesn’t need to be a key focus, incorporating it into your workout routine will only benefit your stamina and overall fitness.

Calling All the Ladies

At the People’s Gym, we take pride in our inclusivity. We offer Ladies Only sections in the majority of Xercise4Less gyms meaning that women can train for anything from a 5k to a marathon in the comfort of a smaller and more comfortable environment.

Ladies Only zones typically have cardio and free weights equipment (dumbbells, kettlebells, barbells). Using the weights will help you to strengthen your muscles which will benefit you during the race. Strong legs will work in your favour and mean that you’re able to run for a longer period of time. Resistance machines such as leg press, leg extension and leg curl will be really helpful or you could use barbells for squats and lunges too. 

Why join Xercise4Less Gyms?

Don’t put off the opportunity to get fit in time for your long distance run – join the gym now and start working towards your goals. Join Xercise4Less today whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything that they need to reach their personal goals from our friendly staff to group fitness classes including the famous Les Mills workouts.

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