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How to Increase Muscle Endurance in Legs

author image Eric Brown
Eric Brown began writing professionally in 1990 and has been a strength and conditioning coach and exercise physiologist for more than 20 years. His published work has appeared in "Powerlifting USA," "Ironsport" and various peer-reviewed journals. Brown has a Bachelor of Science in exercise physiology from the University of Michigan and a Master of Science in kinesiology from the University of California, Los Angeles.
How to Increase Muscle Endurance in Legs
Running stairs is an effective way to build runing power and endurance. Photo Credit: gimletup/iStock/Getty Images

Increasing the muscular endurance of your legs means far more than just logging mile after mile of running. While that is exceptional exercise, it is primarily cardiovascular in nature. To improve the muscular endurance of your legs, you need to build strength and improve your tolerance for training volume. Consult a physician before beginning any diet or exercise program.

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Step 1

Run up hills or stairs to increase your muscular endurance.
Run up hills or stairs to increase your muscular endurance. Photo Credit: Jupiterimages/Digital Vision/Getty Images

Run up hills or stairs. This will not only increase your endurance, it will also improve your running technique by teaching you to strike with the forefoot. Increase both your speed and your training volume over time.

Step 2

Pull a weighted sled.
Pull a weighted sled. Photo Credit: irman/iStock/Getty Images

Pull a weighted sled. Pull the sled both forward and backward for 50m. Work up to moving twice your body weight, then increase the distance.

Step 3

Squat deeply for numerous repetitions.
Squat deeply for numerous repetitions. Photo Credit: Jani Bryson/iStock/Getty Images

Squat deeply for numerous repetitions. Sets of 20 repetition barbell squats will build strength, power and endurance. Never sacrifice good technique for extra weight or a couple of extra reps.

Step 4

Perform weighted step ups.
Perform weighted step ups. Photo Credit: fatchoi/iStock/Getty Images

Perform weighted step ups. Hold dumbbells down at your sides and step up onto platforms of various heights. Increase both the weight and repetitions over time.

Step 5

Jump rope aggressively.
Jump rope aggressively. Photo Credit: Chris Clinton/Digital Vision/Getty Images

Jump rope aggressively. Jump for 30 second bursts of speed, followed by 30 seconds of slower recovery time. When you can go for five minutes, decrease the rest period length.

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