GOING LONG: BUILDING ENDURANCE WITHOUT BREAKING DOWN

On the face of it, training for endurance seems simple: run, cycle or swim long distances to keep your fitness up. But this is just one part of the equation.

Getting the miles in is important for building base stamina and confidence in long-distance events. But often the strength and mobility element of endurance is equally crucial. A stronger core and legs will make you more efficient, allowing you to conserve energy. Endurance training can also break down muscle tissue, so including strength work can help combat this and ensure your major muscles are strong and healthy.

Overuse injuries are common among endurance athletes. Patella tendinitis is often caused by inflammation from impact training and muscular imbalances causing issues over time. Make sure form in both strength training and running is spot on. Lower back pain is also common. It can have various causes, but is usually due to muscular imbalances and tightness in the muscles around the hip, like the hamstrings, hip flexors and glutes. Similarly, achilles tendinitis is brought on by poor form, overpronation of the foot and overuse. Ankle mobilisation, proper footwear and correct is key.