Many sporting events are won and lost in the last few minutes of the contest, and if you’re tired and fatigued during this period, it can really hurt your team. Conversely, if you have the stamina to finish strong, you may find yourself scoring the winning goal or setting a new personal best.
Having the stamina and endurance to finish strong doesn’t happen by accident, it’s a skill. It’s also a skill that you can develop and improve, and endurance training is one of our specialties at OrthoRehab Specialists. In today’s blog, we share some tips for how you can improve your athletic stamina.
How To Build Your Stamina
You can build your endurance and athletic stamina by tweaking your workout routine and making a few other smart choices. Here are some of the best ways to improve your endurance.
- Develop A Variety Of Muscle Groups – It can be easy to fall into a pretty basic exercise routine where you target your legs one day and your arms the next. However, you use more than just your arms and legs during athletics, and if these muscles aren’t ready for the rigor of athletic competition, you may find that you’re fatiguing faster. Consider compound movement exercises that target more than one muscle group, like squats, pull-ups and water-based workouts.
- Explosive/Interval Training – Running for long periods at a steady pace may be no problem for you, but you don’t typically run at one constant speed during athletics. You need to be able to spring during a fast break or during the last leg of the race, so you need to work on pushing yourself out of your comfort zone. You can do this by pursuing some exercises that push your muscles to work harder while they are already working. Adding some interval sprints to your current running program (where you sprint for 15-30 seconds every couple of minutes during your normal run) or adding some box jumps to your workout routine can utilize explosive movements to develop your stamina.
- Combine Strength And Cardio Training – We mentioned that some people target their legs one day and their upper body the next, while others focus on strength training one day and cardio training the next. If you want to build your stamina, consider combining strength training and cardio. Break up your run with some push-ups, pull-ups, burpees or box jumps, and you’ll notice that your stamina is building.
- Fuel Yourself Right – Getting the right vitamins and minerals from your diet can help provide your muscles with the nutrients they need to perform as needed. The same goes for being hydrated. When you’re dehydrated, your muscles are more likely to cramp, spasm or simply not function as optimally. You can become dehydrated pretty quickly if you’re sweating during athletics, so be sure to fuel your body right before, during and after athletics. Fruits, veggies, eggs, fish and whole grains can give your body the nutrients you need, while water and sports drinks are preferred to juices and energy drinks.
- Connect With A Physical Therapist – If you really want to quickly and efficiently build your athletic stamina, connect with a physical therapist. We can develop a sport-specific exercise routine that targets the right muscles and improves your endurance. Most of our physical therapists have first-hand experience playing high school or college sports, so they understand the best ways to build the muscle groups you need most for a specific sport. Let us help you build your athletic stamina.
For more information, or to take the first step in becoming a stronger athlete, reach out to the team at OthoRehab Specialists today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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