Are you training for your next race and looking to improve your time?

You can't stop working on a key aspect.

First, you need to understand the concept of aerobic efficiency: the ability of your respiratory, cardiovascular, and muscular systems to use oxygen to generate energy efficiently for muscle contraction. However, the key is to do this at a low cost.

That's where the second key element comes into play: mastering good breathing and movement mechanics. While this is achieved over time with training experience, there's something you can do to work on it. It's about strength and plyometric training.

Science has demonstrated countless times that both weight-bearing exercise (strength training) and short, explosive movements (plyometrics), whether combined or separate, stimulate the main adaptation your muscles need to become faster: the formation of fast-twitch muscle fibers.

So, if you're an athlete or amateur runner looking to improve your athletic performance, incorporate strength training and plyometrics into your weekly routine.

For the specific goal of gaining strength, our advice is to incorporate the '3 to 5' rule:

• 3-5 exercises
• 3-5 sets
• 3-5 days a week

This is the key and indisputable complement to increase your endurance performance. Give it a try, and in a few months, you'll see the difference!