For runners and people who join marathons, being physically fit is an essential factor to have, Specifically, individuals who participate in these activities need to develop their stamina above and beyond the average person. In this article, we will be unveiling five of the top cardio workouts for runners.
We will also be taking a look at exercise equipment designed to boost stamina and improve core strength. For example, most marathon runners use an elliptical trainer for cardio strengthening. We will go through that nifty workout equipment in this article as well.
Now then, let us take a look at the best cardio workouts that runners must incorporate into their routine top optimize their performance.
1. The Interval Workout
The Interval Workout is a lighter exercise designed to specifically increase stamina. Due to it requiring relatively less energy exertion, recovery time is also quicker which means repetitions can be increased. Just keep in mind that this should not take all of your physical efforts.
An advanced version of this workout is to start at 250 meters and steadily work your way down to 50 meters. Alternating between running and walking/jogging. But remember, if this is your first time trying this exercise out you should start at 50 meters. As with all exercise routines, maintaining the right posture and form is imperative. Be mindful of your shoulder and chest posture. Your shoulders must be down and back while keeping your chest up. Regulate your breathing to have a steady rhythm to maximize energy.
2. Jump Rope Training
A simple yet highly effective exercise to build stamina and improve footwork is by using a jumping rope. Jumping rope training is designed to train your legs and feet to spend as less time as possible on the ground. This will result in improvement not only with your speed but with your agility as well.
Incorporating this training exercise into your daily workout routine can effectively improve your stamina, balance, coordination, and speed. As you can see, all of these benefits are pre-requisites for runners which is why jumping rope has always been an essential element of a cardio workout.
3. Long-Distance Running
Long-distance running is another simple workout designed to improve your aerobic capacity. It is also a great way to burn off fat. As this is strictly considered aerobic exercise, you need to be mindful about your pace. A rule of thumb when doing long-distance running is that if you cannot hold a conversation then you are exerting too much energy and you need to dial it down a notch. “This pace is known as Zone 2 training, and it’s one of the best ways to improve your cardiovascular endurance over time, and more specifically, your VO2 Max, enabling you to run greater distances,” says Dr. Pedram Kordrostami M.D, BSC, PGCERT, of Omre.
To maximize the results of this exercise, you must finish about 20% of your total mileage per session. Do this exercise once a week and steadily add 10% more distance into the next session. You should also maintain a pace that is around 70% of your max speed. A steady pace is the name of the game when it comes to long-distance running so keep that in mind to get the best results.
4. Stair Exercise
Walking up the stairs can significantly improve leg muscles and can boost overall body strength without the need to buy or rent an expensive exercise machine. It can also be done almost anywhere, even at work. If you go to work in a building try and make a habit of using the stairs more often than using the elevator.
Climbing the stairs is also relatively easier on the joints when compared to sprinting/running exercises and reduces the risk of injuries. It also helps develop your agility and improve overall range of motion in your body.
5. Using an Elliptical Trainer
Cardio workout equipment will help you greatly with your workouts and stamina. It all comes down to your preference and budget to choose your ultimate favourite but elliptical trainers go a long way.
Use an elliptical trainer if you prefer working out in your home while also improving your cardio. Using an elliptical trainer can offer the following benefits:
- Weight loss.
- Good whole-body exercise.
- Lighter on the joints.
Elliptical trainers basically simulate the benefits of climbing the stairs and walking/jogging/running while also preventing impact-based injuries related to jogging and running. It is also designed to enhance overall core body strength. This exercise machine is also relatively affordable which is a huge plus for those looking for a long-term and budget-friendly alternative to buying a gym membership.
Final Thoughts
Runners use a specific list of exercise routines that are designed to improve not only their strength but also their mobility and stamina. The list of exercises above is highly recommended if you wish to improve your cardio while also trimming off body fat. You can also use an elliptical trainer if you want o workout in the comfort of your own home. It is an excellent cardio exercise machine that won’t break the bank.
