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Tip #3: More Reps for Endurance. Strength and endurance can be developed by performing the highest number of repetitions of an exercise using a weight that represents approximately 40 percent to 65 percent of your maximum weight threshold.
Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.