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To counter that, you need to implement good preventative and recovery strategies to help keep your muscles and joints healthy so you can run faster and optimize your endurance. First, you should establish proper body weight (or lower body weight) training routine to reduce the risk of injury. Remember, these are not exercises intended to make you stronger! Proper body weight training will teach proper body positioning and proper movement patterns. Then, you should perform body weight work, such as yoga, weight training and cardio, during the following time period. To make it easier, follow below steps: Step 1: Start by performing body weight exercises (such as bench dips & situps). You can also do ab exercises for this purpose. When making sure you're ready for body weight training, start your routines by using weights that you can easily lift with one hand. You can also do ab exercises for this purpose. When making sure you're ready for body weight training, start your routines by performing squats and lunges before doing your body weight exercises. Step 2: Use a full body workout at least 10 times per week. Take note of the rest interval. Make sure it's 15 minutes, or longer. Step 3: You can use your existing body weight training routine, but perform the body weights exercises once every week. You can also perform body weight exercises twice a week if you have the time. Step 4: Make sure your routine includes proper movement patterns in order to maximize your body strength. It's important that your movement technique is well suited to the activity you'll be doing, such as aerobics in which your body uses the hips and abdominal muscles to propel to the air in a perfect circle. Step 5: After you've learned the correct movements and movements pattern in order to make it easier to perform body weight exercises, you'll need to make a good recovery, so you'll perform more and more body weight workouts. You can choose to perform high quality cardio, strength training or other health training at your regular training time. Your recovery time needs to be adequate. However, you should perform the body weight workouts to build muscle, to improve your flexibility, and to improve your aerobic endurance. If you aren't ready for body weight exercises, perform body weight exercises a few times per week at the beginner level only. Once you get the feeling for it, you will want to add more and more sessions, and more workouts, so that you can start practicing more and more of the body weight exercises. If you perform all body weight exercises too soon after Similar articles: