How to increase endurance when running

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Whether a marathoner or a beginner, running longer and faster are two common training goals for people of all fitness levels. While there's no one-size-fits-all rule for increasing endurance while running, there are some general guidelines you can follow that will help you perform better and stay injury-free during your workouts. .

1. How to increase endurance?

To increase running endurance, you need to have a working definition of it and think of it as your body's ability to sustain the effort for an extended period of time.
1.1. Start slow and take small steps Even if you feel ready to increase your distance or speed, it's a good idea to go slow and aim for the added benefits of your training program. friend. This is especially true if you are new to a regular running schedule.
If you have averaged 6.5 km during the run, do not increase it to 12 km. To help you avoid injury and burnout, take small steps, such as adding 1.6 miles per week.
1.2. Strength training If you're not already doing resistance training, you need to add this activity to your running program.
Doing strength training exercises at least 2 to 3 days a week can help improve running strength. In addition, strengthening all muscles will help reduce the risk of injury.
1.3. Commitment to Training You must be consistent with your training to increase endurance when running.

1.4. Vary your rest times and intervals Other than simply increasing the number of kilometers you run per week, limit the recovery time between training intervals, while also increasing the intensity of your cycle. Both are great strides for building stamina.
However, recovery time both during and after exercise is important, especially when injury must be avoided.
1.5. Sprint interval training Sprint interval training, a type of intense training used in many sports such as running to help build endurance and speed.
The interval of doing the work 100% of your effort, or the full sprint. Longer rest periods to help with recovery.
1.6. Train for your distance The distance or duration of the intervals will be relative to the distance you are training for.
Example: If you're training for a marathon, "speed run" might include repetition kilometers. But if training is for the 1,600 meter race, then the speed can be repeated at distances of 100 metres, 200 metres, or 400 metres.
1.7. Slowly increase the weekly mileage The overall goal for beginners is to slowly increase the distance while also acclimating to the more vigorous activity of resistance training. Following a training plan can help beginners build stamina and endurance while reducing the risk of injury.
1.8. Using heart rate data

If you have a heart rate monitor, consider using this information to help increase your running endurance. Heart rate monitoring data can be important for beginners to know how hard your body is working and how quickly it recovers.
1.9. Speed ​​Up Running 1,600 meters doesn't sound like much, but if you're racing against the clock, every second counts. And when you consider that 1,600 meters is an aerobics event.
The best way to get fit is to run several kilometers per week, and gradually increase over time.
1.10. Incline running In addition to running indoors, you can apply all of the same training techniques to increase the endurance of your treadmill workouts. You should increase the incline to 0.5 or 1%.
1.11. Injury Adjustment If you have an impact-related injury, such as a shin splint or joint pain anywhere, consider increasing the grade 1 to 3%. Of course, the pace will have to be slower, but the cardiovascular benefits will be the same.
1.12. Stay hydrated While hydration may not be a specific workout strategy, it affects your ability to increase endurance. Since you don't have the cooling effect of body-transmitted air when running on a treadmill, you should use a fan or run in an air-conditioned facility.
That's why it's so important to stay hydrated before, during and after your workout. For extended workouts, consider consuming carbs and electrolytes during exercise.

2. Connect with experts to increase endurance when running

Whether you're new to running or you've been running on the sidewalk for years, talking to a running coach is beneficial for all fitness levels. When you're trying to improve your running performance and endurance, getting input from an expert can help get you off to a steady start.
As you work to increase your running endurance, it's important to remember that improvement takes time. Ways to increase your running endurance includes following a plan and being consistent with your training. And when you're ready to begin the process, the tips and techniques outlined above can help you function better, run faster, and last longer.

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Reference sources: runnersworld.com, healthline.com