Incline or speed?
...if I would like to increase my jogging endurance. I want to increase my long-term ability to jog for distance. Should I up the incline or speed on the treadmill?
Answers:
What motivates you to become a better runner?
both are essential to increasing endurance. it's probably a better idea to do some incline and then speed. you will gain more from the speed workout if your muscles are already a little tired.The incline will improve your strength, but will shorten your stride which will cause you to run slower. If you are only looking to increase your endurance then run on the level.
How can I get my XC times faster?
Possibly neither. Endurance is more a function of time than speed. To increase endurance increase the time spent running. Increase the speed only when the current speed becomes too easy. Generally, stick with a speed for at least 4 to 6 weeks. Ideally, wear a heart rate monitor. Run your easy runs at 65% to 75% of your max heart rate. That makes it very easy to know when to up the speed.To better simulate outdoor running use 1% incline. If you increase the incline more than this then you must decrease the speed to maintain the same effort. A rough rule of thumb for threadmills is that adding 3% incline is equivalent to increasing the speed 1 mph.
There are reasons to increase the speed or incline above your easy running pace. However, by doing so you are not training for endurance.
You are running down the stairs.?
You don have too, I would do speed endurance workouts ( plyometrics ). Gives you a better lean muscle. Just try it.More Questions & Answers...