Running is an effective cardio exercise that burns calories and helps keep the body toned. But if you're new to running and plan on incorporating it into your workout, your legs may not yet have the stamina to maintain a rigorous running routine. You may experience painful shin splints and muscle cramps due to leg fatigue. Insert a few leg-strengthening exercises and techniques into your day to improve your running stamina and strengthen your legs.
Step 1
Wear shoes that are specifically designed for running, recommends MayoClinic.com in the article "Shin Splints." Although you may be comfortable with your worn-out, old pair of running shoes, buy a new pair every 350 miles to properly support your feet and legs.
Step 2
Stay hydrated while running. Alternate drinking water and sports drinks as you run to add electrolytes to the body and prevent your muscles from cramping, says runner Bill Rodgers in "Running Times."
Step 3
Practice leg speed training to strengthen and coordinate the muscles in your legs. Run at about 90 percent of your total running speed for 30 seconds, then jog comfortably for about two minutes. Continue to alternate between 30 second spurts of fast running and slow jogging to strengthen the muscles, says Greg McMillan in "Running Times." You'll be able to run faster and increase your stamina.
Step 4
Add strength to your shins with toe raises, notes MayoClinic.com. Rise to your tiptoes, then lower your feet gently to the floor. Repeat 10 times --- if this exercise is too easy, hold a hand weight in each hand while completing the exercise.
Step 5
Alternate running with a new cardio exercise such as biking or swimming several times a week. Although running may be your passion, your legs may be less prone to fatigue if you round out your workouts with other cardio exercises, according to MayoClinic.com.
Tips and Warnings
- Wear arch supports in your shoes if your flat arches are causing your leg fatigue.
- Consult a doctor before incorporating new stretches and exercises into your workout routine.
Things You'll Need
- Running shoes
- Sports drinks
