Do you get tired when you run? Increase your endurance with these exercises

Fatigue and heaviness can limit your performance, however, there are exercises that can help you develop stability and power, an essential combination to improve your time.

Focusing only on running is a suboptimal decision that can lead to injuries, according to Dane Miklaus, founder of Work Training Studio in Irvine, California.

Strength is critical to being able to withstand impact while running and then propel yourself forward, all with the same leg.

It takes time and dedication to strengthen these muscles, so a regular training program and specific exercises will be your best allies.

Make them a habit

Just do them once a week to start seeing their benefits: speed gain, injury protection and power.

Do four sets of eight repetitions for each exercise and practice them without shoes to improve foot muscle strength.

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1. One-Leg Glute Bridge

Lie on your back with your knees bent at hip level. Place the soles of your feet and your arms on the floor.

Lift your right foot off the floor while bending your knee at a 90-degree angle. Then, press the heel of your left foot to lift your hip toward the ceiling. Slowly lower yourself back to the starting position without letting your other foot touch the floor.

Repeat the same with the other leg.

2. One-Leg Romanian Deadlift

For this exercise you need to add weight. You can use a dumbbell.

Start by placing your feet hip-width apart, then take the weight with your left hand. From this point on, focus on sending your weight to your right leg.

Perform a slight bend with your right leg. Keep your back straight, shoulders down and abs tight, then bring your torso forward as you lift your left leg.

Lower yourself only until you feel a slight stretch in your right hamstring muscles, which are located on the back of your leg between your glutes and calves. Then return to the starting position.

At the end of the series, change sides.

3. One-Legged Step-Up

With your right foot on a box and your left foot on the floor, step onto the box, shifting your weight onto your right leg. Make sure your knee doesn’t go past the tip of your right foot.

As you go up, push your left knee towards your chest at the top. Then return to the starting position. Repeat the same action with the other leg once you finish the set.

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4. One-Legged Squat

For this exercise, you will occupy a chair. Stand in front of it as if you were going to sit down. Extend your arms forward and lift your left leg. Then, perform a controlled squat using only your right leg.

Keep your back straight and look forward. Finish the series and repeat the same action with the other leg.

5. Bulgarian split squat

Stand facing a chair, bench, box, or step with your back to it. Take a small step forward away from the chair. Stretch your right foot back and place the instep on the chair.

Keeping your chest up and leaning slightly forward, bend your left knee to lower yourself as far as you can without losing control. Your left knee should remain over your toes and your right knee should almost touch the floor.

Get back up by pushing your left foot against the floor and repeat the action. When you finish the series, repeat with the other leg.