13 ways to increase endurance while running

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1. Extra time

1.1. Check your running form

Before setting a goal to run longer, you should make sure you have mastered the basics. Use a few body movements to let your body be elevated and true to the set goal:
Walk comfortably. Relax your upper body instead of keeping it stiff. Use your nose to inhale and use your mouth to exhale. Make sure you're running in shoes that are comfortable and fit your feet well.

1.2. Run time tracking

Before trying to add time, see exactly what you have to do. Wear your watch on your next run and time yourself. You'll be adding time in small increments, so you should know what your starting point is.
Run as long as possible before stopping. Try to keep going even if you feel tired and your legs start to hurt. You may have a little more stamina than you realize, as an important part of being able to run longer is being able to deal with some discomfort.
Consider setting a goal based on your start time. If you can run 15 minutes, your goal might be to hit 30. If you can run 30 minutes, maybe you want to run for an hour.

1.3. Extra 5-10 minutes per week

Doesn't sound like much, but adding 5-10 minutes a week, depending on your initial tolerance will add up very quickly. This is a good period of stability to add to help you run longer without jumping forward too quickly and overstretching your muscles. Commit to running extra time, even if it's a struggle that's how you build endurance.
If your first timed run lasts less than 30 minutes, start by adding 5 minutes to the next. Continue adding 5 minutes each week until you can run for 30 minutes.
If your first run is more than 30 minutes, add 10 minutes each week. Continue adding 10 minutes each week (and no more) until you reach your goal.

1.4. Don't worry about your speed

You can work on your pace later on now, just focus on your goal of running longer. Your pace should be easy enough that you can chat while running. Run at a pace you feel you can keep up with indefinitely. Pushing yourself to run faster and longer can lead to burnout, so if you're worried about speed, aim to run faster after you've reached your goal of running for a while. define

1.5. Supply your body with energy properly

What do you eat and drink before your workout. If you feel heavy or bloated, you won't be able to run for long. It's important to stay hydrated and well-nourished so you can endure the entire run.
Although you need to have fuel in your body, it is not necessary to recharge before running. This can really slow you down. Unless you're running a marathon, your body really doesn't need a high amount of carbohydrates to complete the run.
Try eating a handful of almonds, a banana or half a bagel with peanut butter about an hour before your run. This should be enough to get you through the run without weighing you down.
Don't stay hydrated with sports drinks instead just drink water. Again, your body doesn't need extra sugar to function properly. Ultimately, the extra calories will make it harder for you to stay in shape.

1.6. Stick with your training plan

Endurance building happens when you plan and maintain it, week after week. If you skip a few weeks of running, your fitness level will drop a bit and you'll have to rebuild it again. If you eventually need to take an extended break because life is getting in the way of your training, it's okay to just get back in there and start some extra time again. Bodybuilding is a work in progress and you'll have your super-fit times and those not-so-fit times are just part of the game.

1.7. Don't push too hard

Trying to skip in your plan and add more than 10 minutes a week will backfire for you. Your body needs time to slowly build muscle and fitness, and if you try too hard, you could get injured or simply burn out. You will be more successful if you build endurance slowly but surely.
Make sure to incorporate rest days into your routine. Don't run every day, you should rest at least 1 or 2 days per week to give your muscles a chance to recover and rest.
On non-running days, you can overtake the train. Instead, try cycling, swimming, or hiking.

2. Increase stamina

2.1. Walk when you need to

When you are building endurance, you may experience some discomfort as you add time to your runs. You will get to the point where you feel like you can't take another step forward. No sa you can slow down and walk a bit. Walk until you feel able to run, then start running again. Continue alternating between walking and running until you've worked out for the amount of time you've set for running.
The walking running strategy is especially useful if you are a beginner in running. Try to increase the time you are running and decrease the time you walk with each subsequent workout. Eventually you should be able to run the whole time.

2.2. Sprint

High-intensity interval training has been shown to increase the body's maximum oxygen uptake capacity. That means sprinting a few times a week will help you build the endurance to run longer at a slower pace. Try the following routine 2 to 3 times a week for about 6 weeks:
Sprinting puts a lot of pressure on your muscles and warm-up will help avoid injury:
Sprint for 30 seconds at 50 percent capacity. Rest for 2 minutes. Sprint for 30 seconds at 80 percent power. Rest for 2 minutes. Sprint for 30 seconds at 100 percent capacity. Rest for 2 minutes. Repeat for a total of up to 8 sprints depending on your fitness level.

2.3. Making plyometrics

Boot camp-style exercises such as skipping drills and knee sprints have been used with great success by some athletes to improve endurance. These exercises build core muscles and tone the entire body. Incorporating plyometrics helps athletes run longer, faster. You can work with a personal trainer to use your gym's equipment to complete a plyometrics routine 2-3 times a week. Also, try the following exercise:
Run 18.3 m using the shortest, fastest stride you can. Repeat 6 times. Do a total of 5 minutes of the following exercises: single-legged jumps, jump ropes, and high knees.

2.4. Alternate difficult days with easy days

This strategy is used by marathon runners who increase the distance each week. During the week, do 2 or 3 shorter, high-intensity runs, where you run faster and with more effort. At the end of the week, do your longest run at a conversational pace. You will find longer runs more comfortable than shorter ones, even though you are running longer distances and running for a longer period of time.

2.5. Try running at the pace

A tempo run is a run that starts with 15 minutes at an easy pace, followed by 20 minutes at a comfortable pace (not a sprint) and ends with 15 minutes at an easy pace. Adding a paced run or two to your workout will raise your body's lactate threshold, the point at which the body gets tired from running at a certain pace.

2.6. Continue to participate or not

To keep your mind occupied and free from exhausting thoughts, try listening to an MP3 player while running. Alternatively, you may enjoy quiet time to clear your mind and just focus on running. Do whatever works best for you and helps you overcome the discomfort your body will feel as you gain endurance

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Reference source: healthline.com