How To Improve Your Running Endurance

Do you love running but often feel you need to increase your stamina? Are you looking for ways on how to improve your running endurance?

Well, we’ve got you covered!

While running, you have to follow some tips and techniques to improve the efficiency of your run. Also, running longer distances should not be the only goal. You also need to focus on other aspects to improve the quality of your run and see better results.

So, let’s look at some tips on how to improve your running endurance.

Schedule your run

Especially with a busy routine, you’re more likely to push your running to a side, or give less time to it. However, your running plan should be completely separate from your other tasks.

A better idea is to schedule your run beforehand. For example, you might prefer running in the morning. So, you should set an alarm for the morning, and get ready for the run.

If you want to run in the afternoon, you should schedule it before as well. This way, you will focus on completing the other tasks on time so that they don’t make you miss the run.

Gradually increase your mileage

Once you’ve mastered the art of managing your running schedule and showing up, the next step is to take it forward.

Now, you can focus on increasing your weekly mileage. It’s because your muscles have now become used to the running, and they are ready for the next steps.

However, that does not mean that you can put too much pressure on your muscles.

A good rule of thumb is to increase your weekly running mileage by no more than 10% per week.

For example, if you’re running 30 miles every week, you can add 3 more miles in the next one. This rule is good to keep your muscles healthy without putting a burden on them. Also, you’ll be able to prevent workout injuries like pulled muscles by gradually increasing the intensity of exercise.

Maintain the right posture

Maintaining the right posture while running is the most important thing. If you don’t have the right posture, you’ll feel tired quickly, and your muscles will get more painful.

So, you should keep your trunk tall while running, instead of leaning forward. Your shoulders should also be relaxed, and you need to bend your elbows at a 90-degree angle.

Also, while running, you should implant your heel first on the ground.

Maintaining the right running posture will help prevent muscle strain and increase the efficiency of your workout.

Add strength training

Including strength training in your running routine is a great way to strengthen your muscles and prevent them from injuries.

You should do muscle-building exercises at least 2 to 3 days in a week, along with your running plan. It is because strength training can have a positive effect on the running economy.

Examples of these exercises include:

Deadlifts
Weighted lunges
Weighted squats

It’s better to aim for full-body workouts or the ones that target the larger muscles. In general, you should go for 2 to 3 sets per exercise, with 8 to 12 repetitions in each set.

Consider tempo runs

Does long-distance running feel difficult?

Well, tempo runs can be a great way to build endurance in longer runs.

In general, a tempo run should be at least 30-45 seconds slower than the 5k race pace. Also, it’s better to start with shorter tempo runs and increase the pace slowly.

You can also try your run with another variation. In this, 15 minutes of an easy pace should be at the start and end, and the 20 minutes in the middle should be a comfortable pace.

This technique is highly effective for long runs and prevents you from getting bored by running at the same pace.

Manage your stress levels

While managing stress seems difficult at first, there’s always a way out.

Managing your stress levels is important because it may affect muscle recovery and cause fatigue, which can affect your ability to run.

Luckily, the tips to manage and reduce stress are simple, like meditation, deep breathing, exercising, etc.

Stay hydrated

It’s quite natural to get thirsty while running.

But drinking water while running can actually make the situation worse.

It’s never a good idea to drink too much water and start running immediately.

In fact, it’s better to drink your water at least an hour or two before running. Consuming at least 500 ml of water a few hours before running can help.

After that, you can take short breaks while running to drink your water. However, make sure to keep this intake in a limit and consume at least 300 ml of water.