3 Pillars of Endurance Success

There are many things you can do to improve your endurance, but there are 3 keys things you MUST have to be the best you can be:

- Do the Work (Train)
- Nutrition
- Recovery

Let's detail them out a little more to get a better understanding:

1)  Do the Work - just as it says, you've got to put in the time and log the laps, miles, etc.  This is where you're building your endurance muscles, making nueromuscular improvements, and improving your endurance "engine".  Train right, train smart.  The other 2 pillars are going to support your training.

2)  Nutrition - nutrition is the fuel you need for your workout, and replenishes glycogen stores, feeds your muscles, and aids in recovery after your workout.  It's important to have ample "good" carbs before a workout, and carbs and protein immediately after a workout.  When I say "good carbs" I'm referring to whole grain, fruits, and vegetables.  Proteins can come from fish, turkey, chicken, beef, or nuts and legumes.

3)  Recovery - this is probably the most neglected pillar of the 3.  Athletes spend hours training and eating right, but they end up hurt, burn out, or over trained because they didn't spend ample time to recover.  Athletes tend to think that while they're recovering the competition is out training and getting the upper hand.  If that is the case, the competition will be watching you from the sideline.  You need at least 1 recovery day a week and 1 week after every 3 weeks where your volume/intensity is down ~50%.  This allows time for your body to absorb the training, muscles to repair/grow, and mind to refocus.  Sleeping is also a part of recovery and is crucial because when you're sleeping your body releases human growth hormone(HGH) to aid in muscle growth and repair.

Follow these 3 success tools and your will grow and produce better results.