17 Actionable Tips to Improve Your Running Endurance!

17 Actionable Tips to Improve Your Running Endurance!

Last Updated: January 20th, 2021

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Want to boost stamina?

Run 2 miles every day.

Eat more veggies…

Don’t drink alcohol…

Well…all are perfectly sane advice (most of the time, no alcohol…really?)

The problem is they lack the details.

Like, run 2 miles in how much time? What should I eat before that? After that?

Any precautions I need to take…and the list goes on…

It’s frustrating to not know the answers…

So, I picked up 17 tips to improve running endurance that you can implement today and provided the exact steps.

If you want to read further on stamina building, build stamina in under two weeks and How To Increase Running Stamina By Food? will definitely shed some new insights.

How to improve running endurance immensely? Well, that may seem like a challenge. However, here are some running tips that can increase your running stamina almost immediately.

How to improve running endurance immensely? Well, that may seem like a challenge. However, here are some running tips that can increase your running stamina almost immediately.

How To improve your running endurance today?

Here are 17 simple ways, you can implement today to improve your running endurance.

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#1. Use a guitarist’s technique to improve your running economy today

Improving running economy will make your body more efficient in burning the oxygen you supply to it.

This in turn can improve your stamina.

So, in short

improving running economy = improving running stamina

Got it…

But what is running economy anyway?

According to Wikipedia:

Running economy consists of many physiological and biomechanical factors that contribute to running performance, and is measured to quantify energy utilization while running at an aerobic intensity. Oxygen consumption (VO2) is the most direct method for measuring the running economy, as the exchange of gases in the body, specifically, oxygen and carbon dioxide closely reflects energy metabolism. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy.

How to implement it practically?

From the above description, it seems so complicated.

You have to have:

  • Shorter contact time with the ground
  • Less braking forces
  • Less oscillation (vertical)
  • Specific joint angles during different phases of the gait cycle
  • Consume less oxygen

In short, having a good running economy is almost impossible for an average Joe, like me and you.

Or is it?

A simple solution is to practice to increase your stride rate.

Ugh! I know you’ll again ask, “how the hell I implement it practically”?

Well, do what a guitarist will do for increased strumming speed…

First, they get a metronome…

They set it at a desired bpm or beats per min

They start strumming to match the speed of the beats.

You use this same technique to increase your stride rate.

But how?

Prerequisite:

  • You would need a clip-on metronome or a metronome app (metronome is a device that counts beats per min).
  • You must know your stride rate.

Steps:

1. Start running at your natural rhythm.

2. Count every time your right foot touches the ground.

3. Do this for 60 secs.

4. Multiply it by 2 and you have your stride rate.

5. If your stride rate is somewhere upwards of 180 per min, you don’t need to follow the next steps.

Else follow along.

Your goal is to increase your stride rate by 5% every week until you touch 180.

6. Let’s say your current stride rate is 150. So, this week’s target is 158. 

7. Now set a metronome at 158 beats per min and start running.

8. Try to match the steps with the beats of the metronome.

9. Pump your arms a little faster. Due to reflex, your legs will also start to move faster.

10. If you have improved or achieved 5% more strides by the end of the session, congratulations.

11. Else, keep working on it by following steps 9-10 until you hit that number.

12. Once you are there, again increase it by 5% more and keep going – until you reach 180. 

#2 Run 10% more today using mind games

Here is my short story…

I started running around a year back.

How much could I run on the first day?

It’s an awesome 10 full seconds…

Yep, you read it right…

Only measly 10 secs…before I had stopped.

Can’t blame my fitness…I had too much adipose tissue 😛

I tried a lot but could not get it up to 1 min even after 5 weeks…

That’s when I decided…

No matter what, I’m going to take my running time to a full 10 min non-stop

and yes I did it…

How?

After 5 weeks into running, I could run 25 secs non-stop.

I wanted to run for 60 secs at a stretch and in 5 weeks. 

Here are the exact steps for you to follow along:

Steps:

1. Calculate your current running time. Mine was 25 secs

2. Assuming you run 5 times a week, try to increase your running time by 10% every second session.

For example, on Monday you ran for 25 secs.

On Wednesday you increase it to 27.5 secs

On Friday it will be (27.5+2.75) = 30.25 secs.

3. Now start running and start calculating.

1, 2, 3, 4….each second is one count.

Do this till you reach 31 (0.25 is not possible while counting. 🙁 If you find a creative way to do so, let me know)

4. Stop or walk for 30 secs, and start again.

5. Continue this for 20-25 min, and you are done for the day…

6. Keep increasing your time like this, until you reach your target.

Caution: For me, it worked till I reached 1.5 min.

After that, it became really hard to increase my run time by 10% every second session.

So, I switched to the “Push for 30 secs more Or Push for 1 min more” technique.

This is what I did, 

  • I picked a nearby pole or car (anything which is big, visible, stationary can serve as your target)
  • I told myself, “I’ll stop once I reach there”.
  • Then I started to run and calculated till 30 or 60.
  • I stopped only when I reached 30 or crossed the pole whichever is later.
  • This gave me enough mental ammunition to keep going.
  • The better I got, I kept pushing the target farther.

Now I just count laps.

How to increase running endurance fast? If you don't know, how to improve your running stamina, here are the essential tips to improve your running endurance in a short amount of time.

How to increase running endurance fast? If you don’t know, how to improve your running stamina, here are the essential tips to improve your running endurance in a short amount of time.

#3. Build Core Strength to share the load

Running is surely putting just one step forward of the other, but that is not the end of it.

If you want to build running stamina and have an injury-free running experience, you need to get the rest of your body engaged.

This means, especially your core.

The more strength your core and legs have, the better stamina you will have while running.

For strengthening the core, I use Yoga since I’ve been practicing it for some time.

Here are the exact poses and the steps:

Plank Pose

What you are trying to achieve?

Holding your body in a straight line using your core muscles.

You should not use your hands to hold your body.

If you are unsure, just bend your arms a little.

This will take away any support from them and will force you to engage your core.

Yep, this is the most important pose.

The first time when you try it, your entire body will shake as your core will be struggling to keep you in place.

Don’t panic and definitely don’t curse me for that  😛

After a couple of times, it will go away.

Steps:

  • Start with the downward dog pose. This means your hands and your feet on the mat. Your buttocks pointing towards the ceiling. If you got this pose correctly, you will look like an inverted “V”.
  • Now gradually push the upper part of your body forward and lowering your buttocks. Your legs should remain straight and the toes of your feet on the ground.
  • Stop when your body is in a straight line and there should be no bending at the hips.
  • Also, don’t let your hips hang towards the ground, giving you the shape of a mild arc.
  • If so adjust yourself and bring your hips up.
  • Do this 3-5 times and hold the pose from at least 10 counts each time.

How can you be sure you got the correct form?

If it is too easy to hold the pose, then maybe your hips are hanging. Check that.

Check if your arms have a minor bend at the elbow.

If this is the first time, your entire body may be shaking and you should be having a tough time holding the pose.

Here is a short video explaining the pose:

Side Plank

Side plank is basically balancing your body on a straight line on one side using your core.

Like plank, you may face the same shaking problem.

Steps

  • Begin in plank. Follow the above steps to ease into the pose.
  • Now shift your body weight slightly towards the left side.
  • Tighten your core muscles and open up your body so that the front side of your body is facing the wall in front of you.
  • If you cannot hold the pose, bend your top leg and place the feet on the mat in front of your hips. (This is a modified side plank)
  • Once done on one side, repeat it on the other side.
  • Do this pose 3-5 times and hold it for at least 10 counts each time.
  • This video will help you follow along.

Boat Pose

This is by far the most challenging pose after plank.

Here your entire body is only on your buttocks and you are holding the pose only with your core.

Caution:

Check if holding the pose is easy for you.

You may be arching your back out to balance your body.

If you find yourself doing so, straighten your back and hold the pose using your core only.

Steps:

  • Sit on the mat with your back straight and legs stretched in front of you.
  • Now bend the knees while your feet are still on the mat.
  • Take a deep breath.
  • Raise your legs as high as possible.
  • Straighten your legs.
  • Check if your upper half of the body is curved or has moved back from the starting position.
  • If so bring it back.
  • Once you have balanced yourself properly in the pose, stretch your hands in front and hold the pose.
  • Do this pose 3-5 times and holding for at least 10 counts each time.
here are some running endurance tips that will increase your running stamina insanely. Running Stamina tips that will surely work.

here are some running endurance tips that will increase your running stamina insanely. Running Stamina tips that will surely work.

Bridge

This pose works on your glutes, hips, and abdomen.

It opens up your shoulders and relieves back pain if any.

Benefits:

  • Strengthen legs and feet
  • Strengthen and opens hips
  • Works on your gluts and strengthen them
  • Opens up your shoulder
  • Stretches chest, neck, and spine
  • Stimulates abdominal organs, lungs, and thyroid
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Helps in asthma, high blood pressure, osteoporosis, and sinusitis
  • Clams your mind, helps alleviate stress and mild depression

Caution

Avoid this pose if you have neck, back, and knee injuries. You may continue your practice, once you have recovered.

Steps:

  • Lie down on the ground in a supine position or the backside of your body on the floor.
  • Legs stretched in front and hands by your side.
  • Now fold your legs at the knees and place your feet on the ground.
  • Your heels should be as close as possible to your sitting bones.
  • Check if your back and neck are on the floor. Avoid moving your neck from side to side.
  • Walk your feet towards you till your heels graze your fingertips.
  • Distribute your weight evenly across your feet.
  • Now inhale and lift your hips up high towards the ceiling.
  • Interlace your fingers and press your forearms down into the mat to get more lift in the hips.
  • Hold the pose for 5 breaths.
  • Exhale and release the clasp of your hands.
  • Now gently lower your hips till it touches the ground.

Counter-Pose:

When you do an expansive pose like a bridge, it is required to counter-balance it with a non-expansive pose.

Steps:

  • Bring both of your knees to your chest
  • Hug them tightly with your arms.
  • This will release any stress on your lower back and will also give you a calming effect.
  • Hold the pose for 5 breaths.
  • Then gently let go of your hands.
  • Straighten your legs and relax.
  • Do the entire sequence 3-5 times and holding the pose for 10 counts each time.

Bridge pose video:

 

Bow Pose

This is a great pose and I love it totally.

It strengthens the muscles in the back, abdomen, arms, and legs and stretches the throat, chest, arms, abdomen, hips, groin, thighs, and ankles.

It also flexes your spine and activates spinal nerves, increases circulation, and strengthens the entire length of the spine.

Benefits:

  • Helps with weight loss.
  • Strengthen core and in turn, you get great abs.
  • Improves digestion and appetite.
  • Gives flexibility to the back.
  • Strengthens back muscles.
  • Strengthens ankles, thighs, groins, chest, and abdominal organs.
  • Cure menstruation disorder.
  • Improve the function of the kidney and liver.
  • Releases back pain. 
  • Improves posture.

Caution:

Avoid bow pose if you have:

  • High or low blood pressure
  • Migraine
  • Insomnia
  • Serious lower-back or neck injury

Steps:

Lie down on your abs

  • Exhale and bend your knees
  • Hold the ankles with your hands
  • Inhale and raise the thighs, head, and chest as high as possible
  • Try to maintain the weight of the body on the lower abdomen.
  • Join the ankles.
  • Look upward and breathe normally.
  • If you want to go deeper into the pose, try to hold your toes
  • Now exhale and gradually lower your body to the floor. You are still holding your ankles with your hands.
  • Now gently let go of your ankles and come back to the starting position.

Counter Pose:

Once you are done with your bow pose, you should counter it with a child pose.

This is the universal counterpose and helps overcome any stress that settles in your back, shoulders, neck, and arms.

It completely relaxes your body.

Steps:

  • Kneel on the floor.
  • Touch your big toes together and sit on your heels
  • Then separate your knees hip-width apart
  • Exhale and lay your torso down between your thighs.
  • Gently try to elongate your torso as much as possible so that your chest and hips are as close to the floor as possible.
  • Stay there for some time.
  • Gradually come back to the starting position.
  • Hold the pose for as long as you need to feel relaxed.

Bow Pose

 

Child Pose (Counter Pose)

 

#4. Add weight training to improve your running performance

Weight training is very good to improve your running economy.

This way, you will utilize oxygen more efficiently during the run.

You can choose between free weights, machine or bodyweight exercises three times a week.

Here are the exercises that you need to do today as part of your strength training routine.

Repeat each exercise 10-15 times.

Squat:

  • Start in a standing position.
  • Feet separated a little wider than hips.
  • Toes pointed slightly out.
  • Clasp hands at chest or extend it at the shoulder height for balance.
  • Shift your hips a bit back.
  • Bend your knees
  • Lower down as far as possible with chest lifted.
  • Your thigh should be parallel to the ground when you bend your knees.
  • Press on the ground through your heels and come back up to the starting position.
  • Repeat for 10 to 15 reps. 

Lunge:

  • Stand with feet hip-width apart.
  • Step forward with right foot.
  • Bend both knees to 90 degrees.
  • Press on your forward feet and back toes, come back to the starting position.
  • Do it with the left foot.
  • To make this exercise more effective, you can hold two dumbbell or kettlebells.
  • Do 10 to 15 times on each side.

Calf Raise:

  • Stand on your toes with feet hip-width apart on the edge of a step or box.
  • Slowly lower heels down below the edge of the step.
  • Pause for a second
  • Slowly lift back up to starting position.
  • Repeat for 10 to 15 reps.

Mountain Climbers:

  • Start with a full plank with shoulders over wrists, the core is engaged and your body is in a straight line from shoulders to heels.
  • Bend your left knee in toward your chest.
  • Quickly go back to the starting position.
  • Immediately bend the right knee and move it toward the chest.
  • Quickly move back to plank position.
  • Continue for 10 to 15 reps per side.

Raise and hold:

  • Lie faceup, legs straight, arms by sides
  • Place your hands below glutes with palms facing downwards.
  • Lift legs just six inches off the mat.
  • Engage your core and hold the position.
  • Be there for 30 to 60 seconds.
  • Do this 10-15 times.

Russian Twist:

  • Sit on the floor, knees bent, heels on the mat.
  • The lean upper body back about 45 degrees.
  • Elbows bent and hands together
  • Rotate the torso to the right, then to the left.
  • Continue for 10 to 15 reps on each side.
  • To make it more challenging, hold a dumbbell or kettlebell or lift heels off the floor.

Leg Lifts:

  • Lie on your back, legs straight, hands under glutes with palms facing down.
  • Keeping lower back flat against the mat, lift legs up toward the ceiling using your core.
  • Keep your knees as straight as possible.
  • Slowly lower legs down toward the floor but don’t touch the mat.
  • When your legs are just above the floor, lift them back up.
  • Repeat 10 to 15 times.
  • Another variation could be to bring your legs down at 45 deg or 60 deg to the floor.

Bicycle Crunch:

  • Lie on your back with both hands behind your head.
  • Elbows wide, and legs bent at 90 degrees with knees over hips.
  • Take your right shoulder off the mat to bring your right elbow toward your left knee and extend your right leg straight.
  • Reverse to bring left elbow to the right knee as you extend left leg straight.
  • This will rotate the torso.
  • Repeat 10 to 15 times per side.

Push-Ups:

  • Start in a plank.
  • Shoulders over wrists, core, glutes, and legs engaged.
  • Bend the elbows to bring your chest near to the floor.
  • Elbows should point back at a 45-degree angle and close to the body. Don’t spread it like bat wings.
  • Push back up to the starting position using your core.
  • Make sure to keep hips in line with the rest of the body.
  • If you cannot do a full push up yet, drop your knees to the floor and keep your ankles locked.
  • Now, perform the same steps as you would do with a half push up.
  • Repeat 10 to 15 times. (Start with 5 if you have to).

Burpee:

  • Stand with feet hip-width apart.
  • Place hands down in front of feet.
  • Jump feet back to a high plank position.
  • Keep hips up and in line with shoulders and heels.
  • Drop chest to the ground.
  • Push back up, without arching back, as you jump feet back to hands.
  • Stand and jump up.
  • Repeat 10 to 15 reps.

#5. Reduce your total body weight today by losing non-functional weight

Running stamina is somewhat related to your body weight.

The heavier you are the slower you will run…and the less stamina you will have.

The good news is, you can always lose weight to increase your stamina.

Bad news…it takes months or years before you get there…

My solution is simple:

Get rid of any non-essentials and have lightweight essentials.

What are the non-essentials for running?

Anything that doesn’t directly contribute to your running.

They just unnecessarily increase your weight.

So, losing them will immediately make you weigh less.

Steps:

1. Layout all your running gears in-front of you

2. Hold each of them one at a time, and ask yourself “Do I really need this for my running?”

If yes, keep it…if no hide it 😀 …or at least set it aside.

3. Once you have gone through your entire gear inventory, repeat the process with essentials.

4. Now, you should ask, “Can I get a lighter version of this?” If so get the replacement

Caution: Step#4 is optional as you will have to shell out the money (mostly)

If you are on a budget, skip it. You have anyways shed all your dead weight already.

#6. Set a schedule to build discipline

Well…I admit, setting a schedule is not directly related to any workout for stamina building.

Are we sure?

Stamina building has two main things:

Preparing your body for the upcoming grilling.

Preparing your mind to push you through it.

Most successful athletes use creative visualization to improve their performance.

They shape their mind before working on their body.

This is what Tiger Woods used to do before every game:  

Enough about visualization…my point is, to build stamina you have to prepare your mind.

And creating a schedule beforehand gives your mind a lot of time to prepare.

Steps:

OK…just so that we are on the same page, below is an example of a schedule.

  • Take a piece of paper and pen, or your note-taking app, and write down something like below:

Monday – Do an easy run. Run for 2-4 miles at your own pace.

You can go up to 5 miles if you want and your current fitness level permits.

Stop immediately if you feel pain anywhere in your body.

Tuesday – Do interval training. First, you warm up by jogging/walking at a slow pace for 5-10 min.

Then run at a high speed for 1 min. Then slow down and jog/walk for 90 secs.

Again run at high speed for 1 min. Do this 8 times.

After that start your cool down by running/walking at a very leisurely pace for 5-10 min.

Wednesday – Follow the same routine as of Monday.

Thursday – Go for a long run. Try to run for 40-60 min at a comfortable pace.

You should be able to talk to somebody without having to stop and catch your breath.

Ask a buddy to join you or you can always enroll in a runner’s club.

Friday – Go for an easy run like you did on Monday.

Saturday – Repeat the interval training that you did on Tuesday.

Sunday – Take rest

 

  • Make 4 copies out of it.
  • Place one above your work desk, one on the fridge door, one on the bathroom mirror, one on your dressing table.
  • Read them whenever you lay an eye on them.
  • This way, your mind will have enough time to get ready for the next day’s drill.

#7. Load up on carbs and turn your body into a fat burning machine

What? Am I serious?

Carbs are supposed to be bad.

Wrong again…

They are one of the three macro-nutrients that your body needs to function properly.

There are mainly two types of carbohydrate a.k.a carbs.

Simple and Complex.

Complex are the ones which have a lot of fibers and supplies you with a lot of vitamins and minerals.

Think unpolished grains and veggies

Simple carbs are those that are devoid of any fibers, vitamins and minerals.

Think white rice, white sugar.

So, stick to complex carbs.

Also, carbs are stored in your muscles and liver as glycogen.

When your body needs an immediate supply of energy, this glycogen store is used and your muscle mass stays intact.

Include 2.3 to 5.5 grams of carbs, per pound of body weight in your everyday diet to avoid glycogen depletion.

Now, I’m not going into diet plans and all…

Why?

Because today’s topic is to give you simple tips that you can implement today and get result.

So, in that line, you need to have some carb-rich food just before and after you run.

Steps

  • Eat an apple or a banana 20 min prior to your run.
  • Don’t overload as you may throw up or feel sluggish the entire duration.
  • Once you return from your run, you eat one banana or apple within 20 min.
  • This has two benefits.
  • When you run your body needs a lot of fuel to burn.
  • Carbs are the easiest to get converted to that fuel. So, the banana or the apple becomes that fuel.
  • When you return from your run, your body is still in a heightened state of activity.
  • It still needs more fuel to burn and has used up the apple or the banana.
  • If you don’t supply it anything, it may start breaking down your muscle mass to derive that energy.
  • Also, due to lack of fuel supply, your body will go into survival mode and will slow down your metabolism.

[Note: You can replace your apple and banana with boiled potato, or any other sweet fruit.

In fact, occasionally you can have a cupcake or so but don’t go overboard with it as you will be throwing all your efforts down the drains.]

Do you want to build your running endurance? No matter how hard you try, you are going nowhere with running stamina? Here are some running hacks to increase your running endurance immensely.

Do you want to build your running endurance? No matter how hard you try, you are going nowhere with running stamina? Here are some running hacks to increase your running endurance immensely.

#8. Build stamina through breathing techniques

When you are trying to build stamina, breathing correctly can help you to use the energy more efficiently.

This, in turn, will help you to propel faster and longer.

The question is how should you breathe during running?

I found that breathing with both nose and mouth while following a rhythmic pattern is more efficient.

This is also suggested by the running coaches.

Step to check your breathing technique:

Start to jog at your natural pace.

Observe how you breathe?

Is it tied to your steps?

Are you breathing through your mouth and nose?

Is it following some pattern (explained later) like 3:2, 2:2 or 2:1?

If so, you are in good shape.

What if you don’t and need to retrain?

Here is what you need to do…

How should you train yourself to breathe for stamina?

I’ll assume that you have not worked on breathing and just starting out.

To master this, you will take weeks and that is the plan that is provided below.

However, the basic breathing pattern of inhaling and exhaling can be set in only one running session.

So, focus on your breathing completely for one session. In no time, your breath will be tied with your steps.

First, try to match your breathing pattern with your steps. You can walk or jog for this.

Steps

  • Walk/Jog for 10 to 20 min.
  • During the walk, you should focus on deep breathing.
  • Concentrate on expanding your belly as you breathe in.
  • Focus on contracting your belly when you breathe out.
  • Do this for 2 weeks, 3 times a week.
  • For the next two week, try 1 min brisk walking and 1 min normal walking while keeping the breathing pattern exactly same.
  • For the next two weeks, try to do a slow jog for 1 min and normal walking for 1 min. Maintain the same breathing pattern
  • Finally, start running for 1 min and jog for 1 min while maintaining the breathing pattern
  • But remember, not to go crazy on the pace. You will not be able to maintain your rhythm that you have gradually built

Once you are used to this technique, get into rhythm…

This is how you do it. Below are some common rhythmic breathing patterns and their steps:

  • 3:2  – This is more suited for the beginner runner. Here you will be inhaling for 3 three steps.

Let’s call it as LEFT, RIGHT, LEFT

Then you will exhale for 2 counts. Which is RIGHT, LEFT.

If you are finding it difficult to do it in your current pace then slow down a bit.

With regular practice, you will be able to master this technique very easily.

  • 2:2  – This is more suited for the intermediate runner or for interval/tempo runs

Here you will have to inhale for two steps (LEFT, RIGHT), and exhale for two steps (LEFT, RIGHT)

This is more labor-intensive and a beginner should avoid this

  • 2:1 – Again they are meant for intermediate runners or for interval/tempo runs

Here you will inhale for two steps (LEFT, RIGHT) and exhale for one step (RIGHT)

  • 1:1 – This is for running at your maximum speed. This is usually used by runners at the last stage of a race.

Here you will be inhaling for 1 step (LEFT) and exhaling for 1 step (RIGHT)

#9. Run On An Incline for more stamina

Running on an incline is tough.

It is very intensive but in turn, it builds strength in your calves, quads, and hamstrings.

This also helps you to build more stamina.

You can do your incline running in two ways.

First, you can do it on the road and the other is on the treadmill.

Steps for the road:

  • Find a road near your area where the road is inclined.
  • Warm up for 5 to 10 mins.
  • Start running at your natural pace.
  • If you need to catch a breath, then slow down but keep moving.
  • Try not to stop.
  • Take more time to cool down after your running.
  • Do an easy run on the following day.

Steps for treadmill:

If you are living somewhere with no inclined roads or on flat land, the above plan will not work for you.

As an alternative, you can use the incline setting of the treadmill and perform the workout

  • Set the treadmill incline to 2-4.
  • Warm up for 10 min.
  • Run at your natural pace for around 25 min.
  • Cool down for 10 min.
  • Do an easy run on the following day.

#10. Take a long run to push your stamina to the edge

When you push yourself over the edge, you break your limitations. This is the same with your body also.

If you get it gradually seasoned to more rigorous workouts, you will rev up your stamina like crazy.

So, take one long run today.

Things you need:

  • Water sipper
  • Running shoes
  • Your fitness watch (Optional, but recommended)
  • Earphones (Avoid if going early in the morning or late in the evening)
  • Your favorite playlist (Duration is similar to your run time)
  • Sunglasses (If venturing out in the day)
  • Sunscreen (If venturing out in the day)
  • Anti-chaff balm
  • Sports Bra (For Women)
  • Compression socks (Optional, but recommended)

Steps

  • Do some pre-run stretching of your lower body and hips
  • Do a 10 min warm up by lightly jogging or walking.
  • Start your run. If you run 30 min normally, try to run for 45 min. Basically, increase your run time by 50%
  • Hydrate yourself after every 30 min by sipping a little bit of water.
  • Finish the run by 10 min cool down.
  • Do some post-run stretching of your lower body and hips

Pre-run Stretches

 

Post-run Stretches

 

#11. Warm Up sufficiently before your run for a better performance

Ever heard that it is important to warm up before running/workout?

Well I heard also and as most beginners I ignored.

Result, I frequently used to get injured until one of my runner friend pointed out the potential problem.

I wasn’t warming up sufficiently.

Benefits of warm-up

  • Dilates your blood vessels and improves your blood circulation
  • Ensure that your muscles get ample supply of oxygen before you start running
  • Raises the temperature of your muscles for optimal flexibility and efficiency
  • Helps minimize stress on your heart when you start your run, as the heart rate raises gradually

How do you know that you have warmed up sufficiently?

To understand if you have warmed up sufficiently or not, look for these signs:

  • Light sweating
  • Ventilation is increased
  • You feel warm all over your body
  • You don’t feel tense in your muscles

How to warm up sufficiently faster?

Depending on the approach, you may take 5 to 30 mins to warm up.

Here are some effective ways to warm up faster:

  • Jog/Walk at 12 min/mile for 5 to 10 min. You can also do cycling on a stationary bike.
  • Do some dynamic stretches like walking lunges, jumping jacks or opposite toe touches.

Walking Lunges

 

Jumping Jacks

Opposite Toe-Touches

#12. Run today’s tempo run for 10 mins more

Running tempo runs are great for building your endurance.

However, running longer tempo runs will give you the required strength to persist more.

This is what happened with Patrick Noble, a career army man.

He broke his 3:00 hour marathon run plateau in his 52nd marathon, all thanks to his newer method of running a.k.a longer tempo runs.

As a runner, we all run these tempo runs and are well aware of the process.

To take your stamina to the next level, run today’s tempo run, 10 min more.

Steps

  • Start with a warm up of 10 mins.
  • Run at 10 to 20 seconds per mile slower than your 10 K race pace.
  • Run for 10 min more ( If you run 20 min tempo runs, run for 30 min…if you run for 40 min, then today you run for 50 min)
  • Cool down for 10 mins.
  • Do only one tempo run per week.

#13. Land Softly to save energy and reduce risk of injury

Landing softly while running is a great advice.

But how to do that?

The easiest and the most measurable way is to improve your running cadence, shortening your strides and landing underneath your hips.

Optimal stride rate for a runner is around 180 strides per minutes.

This is what every elite athlete has.

With not so elite runners like me, we have cadence in the range of 150 to 160.

So, we touch the ground more and has poor running economy and stamina

We also, tend to get injured more.

Prerequisite:

  • Clip on metronome or an metronome app
  • Calculate your natural stride (Check tip#1 for exact steps)

Steps:

  • Setup your metronome for 5 strides more than your natural stride.
  • Start the metronome.
  • Focus on matching your steps with the beats.
  • Also, try to place your foot below your hips.
  • Do this for the entire running session.

#14. Today run 5 strides slower at the beginning and 5 strides faster at the end

Yes you guessed it right.

I’m asking you to run negative splits.

As runners we don’t believe that it is possible to run faster at the end.

But this is where the magic happens.

“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali

Today push yourself to run faster at the end.

This will give your stamina and confidence an immediate boost.

Prerequisite:

  • We need our trusty metronome
  • Determination to see it through

Steps:

Let’s assume that you are running for 30 min today and you know your stride count.

If you don’t know your stride count check tip#1 and know your number first.

  • Do your warm up for 5 min
  • Set the metronome for 5 beats less than your stride count
  • Start running.
  • Once your have crossed the 15 min mark, increase your metronome count to 5 beats more than your stride count.
  • Run at this pace till 25 min mark
  • Cool down for 5 min

#15. Run non-stop till your playlist stops

Ah! this is a tough one.

But this is doable.

The basic idea is to set up a playlist that will run for 45 to 60 min. (Feel free to reduce the time)

Prerequisite:

  • A playlist of 45 to 60 min with upbeat songs of your choice
  • A device to store the list (smart phone, iPod, etc)
  • An earphone
  • Your determination to run it through (trust me, you will want to give up half way)

Steps:

  • Start with a 5-10 min of warm up.
  • Now fire up your playlist using the device of your choice
  • Start running at a slower pace than usual. (You may use the metronome technique described in #1)
  • Continue to run till the playlist stops.
  • Cool down for 5-10 min

Caution:

You should not use this tip when running late in the evening or early in the morning.

During both of these times, you must remain alert.

An earphone and songs will take you away from reality and you will jeopardize your safety.

It is perfectly safe if you are using it during a treadmill session or not running during the wee hours.

Want to improve your running endurance? Here is how you can increase your running endurance fast easily. These running tips are what you have been waiting for to increase running endurance.

Want to improve your running endurance? Here is how you can increase your running endurance fast easily. These running tips are what you have been waiting for to increase running endurance.

#16. Do a high-powered bike or elliptical interval for instant stamina boost

Adding variety to your workout is the key to break your plateau and improve your stamina.

We often run uphills to build our running endurance.

But there is a different way of doing it and it will instantly boost your stamina.

Why?

  • Because you will be giving your body a different type of workout and break the monotone
  • Excitement of doing something new will push you to go further
  • It will be kinder on your joints
  • You can control the resistance and intensity at your will

Prerequisite:

  • Uninterrupted access to an exercise bike or elliptical for 30 min or more
  • You determination to finish the workout

Steps for bike:

  • Warm up for 5-10 min
  • Star pedaling the bike.
  • Increase the tension till the point you can barely pedal
  • Stand up now while your feet are on the pedals.
  • Spin the pedals as fast as you can for 30 secs.
  • Sit down and lower the tension and pedal slowly for 1 min.
  • Then again increase the tension of the bike till you can barely move the pedal.
  • Spin the pedals as fast as possible for 30 secs.
  • Lower the tension and slowly pedal for 1 min.
  • Keep repeating this for 30 min to 45 min
  • Cool down for 5-10 min

Steps for elliptical:

  • Start warming up on your elliptical trainer with a little resistance (Don’t avoid resistance completely)
  • Continue this for 5 mins
  • After that crank up the resistance up to a level where you have to put in 80% of your maximum effort.
  • Workout for 60 secs
  • Lower the resistance so that now your effort level is 20% of your maximum effort
  • Pedal as fast as you can without losing balance or form.
  • Do this for 60-90 secs.
  • Repeat 3-7 for 20 min
  • Then cool down for 5 min by leisurely pedaling the trainer

#17. Run a Yasso 800 today to take your stamina to the next level

Yasso 800s are a very effective technique to bring up your stamina in a short time frame.

You will run a Yasso 800 today to break your stamina plateau.

But before that…

What is Yasso 800?

This method of running was invented by Bart Yasso, Runner’s World promotion manager around a decade ago.

Here is how the basic technique work:

Let’s say you want to run your marathon in 3 hours 30 min.

If so, then practice running 800 meters in 3 min 30 sec.

And if you want to run a marathon in 2 hours 58 min.

The run 800 meters in 2 min 58 secs.

This is a very simple technique and has helped many runners to break their time plateau.

Also, their has improved their stamina in a very short amount of time.

Steps:

  • Start with your usual warm up of 5-10 min
  • Run next 15 min at your natural pace.
  • Now set the timer for your desired time interval. (For example, set at 2 min 58 secs, if you want to run your marathon in 2 hours 58 min)
  • Run 800 meters or till the buzzer goes off.
  • Do this for 3 times in a row.
  • Cool down for 5-10 mins

Conclusion

Building stamina for running is a long term process and is dependent on a lot of factors like your age, your gender, your diet.

However, there are some small small things that you can do today which can positively affect your running stamina.

The above list provides your with a handful of such tips with implementation steps.

How you should use this list?

Pick up one tip from the list and implement it. Don’t try to implement all of them together, you will only get overwhelmed.

Once you have mastered that, pick the next one…then next one…and so on…

Let me know which tip you chose in the comments below and if you need any help implementing it.

Want to build running endurance? Then these running endurance tips are perfect for you. These step by step endurance workouts will improve your running stamina almost immediately and will make your running endurance training worthwhile.

References

https://www.runnersworld.com/training/a20782498/boost-your-endurance/

https://www.wikihow.com/Increase-Your-Running-Stamina

https://www.stylecraze.com/articles/effective-ways-to-increase-your-stamina-for-running

https://www.bustle.com/p/11-genius-tricks-to-improve-your-running-stamina-even-if-youre-a-terrible-runner-2931047

https://www.suunto.com/en-us/sports/News-Articles-container-page/5-proven-ways-to-improve-running-economy/

https://www.runtastic.com/blog/en/tips-on-how-to-increase-running-stamina/

https://www.active.com/running/articles/7-simple-steps-to-boost-endurance

https://www.runtothefinish.com/increase-running-endurance/

https://www.popsugar.com/fitness/How-Runners-Build-Endurance-28967983

https://www.womensrunning.com/2015/10/cross-training/how-beginner-runners-can-boost-endurance_47661

https://toughmudder.com/mudder-nation/blog/how-improve-endurance-without-running

https://runninforsweets.com/2018/05/05/secrets-to-increase-running-endurance/

https://www.runnersblueprint.com/increase-running-endurance/

https://www.nomeatathlete.com/running-workouts/

https://www.livestrong.com/article/428856-how-to-increase-running-endurance-quickly/

https://www.jaybirdsport.com/blog/build-running-endurance/

https://www.fitnessmagazine.com/workout/running/endurance-training-without-running/

https://www.rei.com/learn/expert-advice/trail-running-distance-endurance.html

https://www.avogel.co.uk/get-active/running/endurance-running-for-beginners/

https://www.webmd.com/fitness-exercise/features/5-ways-to-boost-your-stamina

https://running.pocketoutdoormedia.com/the-balancing-act-speed-vs-endurance_52309

Want to increase your running endurance? Here are some step by step approaches to take your running endurance to the next level. Enjoy your improved running stamina.

Want to increase your running endurance? Here are some step by step approaches to take your running endurance to the next level. Enjoy your improved running stamina.

Not able to improve your running stamina? Here are a couple of hacks that can improve your running endurance real fast.

Not able to improve your running stamina? Here are a couple of hacks that can improve your running endurance real fast.

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17 Actionable Tips to Improve Your Running Endurance!

17 Actionable Tips to Improve Your Running Endurance!

17 Insanely actionable Tips To Improve Running Endurance Today.
Use a guitarist’s technique to improve your running economy today.
Run 10% more today using mind games.
Reduce your total body weight today by losing non-functional weight.
Set a schedule to build discipline.
Load up on carbs and turn your body into a fat burning machine.
Build Core Strength to share the load.
Build stamina through breathing techniques.
Run On An Incline for more stamina.
Add weight training to improve your running performance.
Take a long run to push your stamina to the edge.
Warm Up sufficiently before your run for a better performance.
Run today’s tempo run for 10 mins more.
Land Softly to save energy and reduce risk of injury.
Today run 5 strides slower at the beginning and 5 strides faster at the end.
Run non-stop till your playlist stops.
Do a high-powered bike or elliptical interval for instant stamina boost.
Run a Yasso 800 today to take your stamina to the next level.

The 9 Best Treadmills for Runners under $1000 of 2021 – Top Budget-Friendly Options

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17 Actionable Tips to Improve Your Running Endurance!

17 Actionable Tips to Improve Your Running Endurance!

17 Insanely actionable Tips To Improve Running Endurance Today.
Use a guitarist’s technique to improve your running economy today.
Run 10% more today using mind games.
Reduce your total body weight today by losing non-functional weight.
Set a schedule to build discipline.
Load up on carbs and turn your body into a fat burning machine.
Build Core Strength to share the load.
Build stamina through breathing techniques.
Run On An Incline for more stamina.
Add weight training to improve your running performance.
Take a long run to push your stamina to the edge.
Warm Up sufficiently before your run for a better performance.
Run today’s tempo run for 10 mins more.
Land Softly to save energy and reduce risk of injury.
Today run 5 strides slower at the beginning and 5 strides faster at the end.
Run non-stop till your playlist stops.
Do a high-powered bike or elliptical interval for instant stamina boost.
Run a Yasso 800 today to take your stamina to the next level.

15 Surprising Running A Mile A Day Benefits

15 Surprising Running A Mile A Day Benefits

Last Updated: January 20th, 2021

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

1-mile run or smile run…

You are not running too long, not dropping dead at the end of the run, and you have the stamina to smile.

And it is not that you are not benefitting out of it.

Now isn’t that a reason to smile!

Even a mile run can make a huge difference…

How?

Well for that read on to know the benefits of running a mile a day…

Running a mile a day benefits

15 Benefits of running a mile a day

1. Friendly for beginner

Oh! how much you want to run but don’t know how to start?

This is exactly what you need to try.

The 1-mile run is not the very long run.

And it is perfect to start for a beginner.

The goal is achievable and even if you run at a low to moderate intensity, you should be able to do it.

This is also the best for those who have their favorite excuse always ready “I do not have time”.

Running at a low pace as less as 4 mph, you should be able to complete it within 15 min.

Come on, you can do this.. so no excuses next time.

It doesn’t take much time and trust me it is going to do wonders if you run for just 4-5 days a week.

Read Running A Mile A Day for Beginner: The Plan

2. Improves Running Form

Running form plays a vital role in building up the running endurance and injury-free running.

When you run for longer distances, and if you do not concentrate, your running form can go for a toss.

1 mile is a small distance run.

Here you are not running to add on the mileage.

You can focus on the quality of the run.

Try to run the 1 mile with the aim to improve on your form, overcome the shortcomings. 

3.Minimize the chances of Running Injury

Frequently running long distances, over a period of time makes you more prone to running overuse injury.

The prime cause of these injuries is too much stress and inadequate recovery.

A 1 mile run will relatively put less stress on your feet than 5k or 10k run.

And if you are just running a mile, you get enough time to recover.

Read What is Running Overuse Injury?

running 2 miles a day

3. Weight loss

Running is the simplest, easiest and inexpensive way to burn calories.

In fact, 50% of the people chose running for weight loss.

When you run your heart rate goes up, burns more calories which acts as a fuel.

When you are running at a moderate pace, you are working in the aerobic zone.

In the aerobic zone, the fat is burnt to supply energy for running.

So if weight-loss is your goal, next time chose the low-medium intensity running. 

4. Improves mood

Have you tried out the morning walk or going for a sport or just a Zumba class?

Doesn’t it feel great after that – fresh and happy?

The same is for running.

When you do any physical exercise, the endorphin is released in the brain.

Endorphin is a natural drug that makes you happy, energetic, and relieves stress.

It is also referred to as “Runner’s high”. 

5. Improves Heart Health

Your heart is the most important muscle of your body.

The faster you run, the heart rate climbs up and the faster it works.

Now, this makes the walls of the heart stronger.

Secondly, running reduces the LDL (bad cholesterol) and increases the HDL (good cholesterol) level.

Better heart health can minimize the chance of heart disease, type 2 diabetes, and blood pressure.

6. Improves the Lung Capacity

The lungs’ capacity can be defined as the maximum amount of oxygen your body can use.

When you are running, your muscles demand more oxygen.

Now with a proper breathing technique, you should be able to inhale more oxygen.

This improves the lung’s capacity overtime.

7. Tones Muscles

When you are running, the hips, glutes, hamstring, quadriceps, and calves are in action.

Running on a regular basis is a great workout for these muscles.

The muscles are toned and strengthen.

And if it is your dream to have those super s**y legs, this is what you can do. 

What are the benefits of running a mile a day? If you don't know, here are the 15 benefits of running a mile a day. Read more to find them out.

What are the benefits of running a mile a day? If you don’t know, here are the 15 benefits of running a mile a day. Read more to find them out.

8. Better Bone Density

A recent study has proven that running regularly improves bone strength. 

The bone density is directly related to bone strength.

An improvement in your bone strength leads to higher bone density.

The decrease in bone density is the primary cause of fractures.

With age, there is an onset of poor bone strength.

It is best to start running as early as possible. 

9.Leads to better sleep

Are you suffering from a sleep disorder – insomnia, lack of quality sleep or duration of sleep?

Then, running a mile is the best remedy for it.

Running relieves stress and anxiety, which is a common cause of sleep-related problems.

It also helps in getting a sound sleep and for a longer duration. 

10. Improves Metabolism

 Metabolism is a natural process that breaks the food and drinks you consume into energy.

This energy is utilized by the body in doing a natural activity as well as any physical activity.

And this is what you refer to as the famous “calorie burn”.

Now running( and any other form of exercises) boosts up your natural metabolism, so the calorie burn faster.

Improved metabolism has several advantages:

  • More energy to work
  • Faster weight loss
  • Improves blood circulation
  • Reduce aging effect 
Running a mile a day benefits are a lot. Here is a list of benefits of running a mile a day for most of the runners.

Running a mile a day benefits are a lot. Here is a list of benefits of running a mile a day for most of the runners.

11. Improves Stamina

Constant running even for a small distance adds to your stamina and you can build-up over time.

Let’s say when you initially started running, you may be running at a lesser pace may take around 15 -20 min to run a mile.

Now with time, your body builds up the stamina to run faster.

Maybe after a couple of months, you could improve the time by 4 min.

With practice, you may still improve.

Now, what is making you faster?

 Of course your endurance!

There is no over-night change is your stamina.

But, definitely with consistency, your stamina will boost.

12. Excellent Abs workout

Who doesn’t want the perfect sculpted Abs?

Now, isn’t it a piece of good news that when you run, you are working on your abs too??

The right form of running requires you to stand tall and pull in your belly button.

This way you keep your core engaged.

This imparts more stamina to run as well as a great workout for your abs.

 Doesn’t that give you all the more motivation to run?

13. Light on pocket

As compared to other sports, running is relatively light on the pocket.

Let’s say you want to lose weight.

There are options for hitting the gym getting the equipment.

And if you compare running with these, it is definitely a cheaper option.

Or just in case you plan to start with a new sport.

Be it any sport, it will cost you more than running.

All you need for running a mile is an appropriate pair of shoes!! 

14. Boosts confidence

When you run, there is an amazing feel-good factor post-run.

If your goal is 1-mile run, you can easily accomplish it.

There is a complete change in your attitude.

You are happy, positive and brimming up with confidence. 

15. Improves Life Expectancy

A recent study shows that running reduces premature death risk by almost 40%.

Now, it is hard to predict about life and death.

However, you can try your best to increase your life expectancy.

Some study also says that an hour of running adds 7 hours to your life.

Running makes your heart strong and protects you from

  • Heart diseases
  • Diabetes
  • Blood pressure
  • Lower the risk of cancer

All the more reasons to enjoy running.

running a mile a day benefits may not be as you have expected. However, it can benefit both beginners and pro runners alike. If you are running a mile a day then after sometime you will be astonished by the amount of change you have gone through.

running a mile a day benefits may not be as you have expected. However, it can benefit both beginners and pro runners alike. If you are running a mile a day then after sometime you will be astonished by the amount of change you have gone through.

Read More…

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Why is your running endurance getting worse? 5 tips get it back

Why is your running endurance getting worse? 5 tips get it back

Last Updated: December 30th, 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

Why is your running endurance getting worse

5 Reasons why your running endurance is getting worse

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

Is your running endurance getting worse? Here are some running tips to improve your running stamina. You can follow this running endurance tips to improve your plummeting endurance.

Is your running endurance getting worse? Here are some running tips to improve your running stamina. You can follow this running endurance tips to improve your plummeting endurance.

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers.

If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits.

This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average.

It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits.

But what could I do? My work pressure was too much and my mother became very sick at that time.

I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate.

As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform:

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Posts

Related

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As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

Fartlek Workout: 5 Plans (Speed And Endurance)

Fartlek Workout: 5 Plans (Speed And Endurance)

Last Updated: December 30th, 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Yet again your that runner friend went gaga over the fartlek workout.

You thought it’s high time you will find out what it is and how it can benefit you.

Your performance is at a plateau for some time now and it will not harm to give it a try.

Thinking that you hoped on the internet…OMG! so much info and so much overwhelm.

Worry not…we got you covered.

Below you will get all the required information about the fartlek workout.

Also, you have 5 sample plans to choose from and get started right away.

Fartlek Workouts Header Image

Can Fartlek workout improve your running speed?

Yes, the Fartlek workout will improve your running speed. Fartlek is a Swedish term that means “speed play”. This training greatly improves your speed and endurance. Fartlek training incorporates running at a higher pace and then reducing the speed. Running at a higher pace improves your average running speed.

Let’s learn more about it.

What is Fartlek Workout?

The fartlek running workout is basically interval training that involves speed variations throughout your run.

Typically you start with an easy warm-up.

Once you are ready, you increase your speed considerably high.

Then again you decrease the speed to a moderate or comfortable pace for recovery.

This tunes your muscles to adapt to the speed variations quickly and helps you immensely in improving your average speed.

If you shorten your recovery period, this will help in building up your stamina.

Related:

How To Improve Running Stamina In Under 2 Weeks?

How To Increase Running Stamina When You Are Just A Beginner?

How To Increase Running Stamina By Food?

Is Fartlek Training the Same As Interval Training?

A general interval training can be any training with a mix of high and low-intensity workouts.

Whereas, the Fartlek training is restricted just to running.

Also, in most cases, interval training is structured and has a specific time or measured segments.

However, ideal Fartlek training is mostly unstructured.

You can run a fast segment or slow down to catch a breath as per your requirement.

If you are running on the street, you can select a lamp post or a car parked at a distance as a reference to speed up.

This makes your running fun and breaks the monotonous.

Related:

How to do Interval Training?

The 7 Best Running Interval Workouts For Speed and Endurance

15 Treadmill Interval Training Workouts: Running never felt so easy 

How many times a week should you do fartlek training?

Fartlek may sound fun to start with, but it is a really strenuous form of workout.

So, if you are just starting off, it is best to do one day in two weeks.

You can gradually take it to once a week.

In the best case also try to restrict two sessions in a week.

You can see a significant change in your performance even if you are doing it once a week consistently.

To add more variations to your running and make your performance better, you may also try to run negative splits.

Related:

What Is Running Negative Splits? How Will It Make You A Champion?

Fartlek workout can enhance your speed and endurance. Include these fartlek runs into your fartlek training and see the difference.

Fartlek workout can enhance your speed and endurance. Include these fartlek runs into your fartlek training and see the difference.

5 Fartlek Workouts For Improved Speed And Endurance

1. Beginner Fartlek Training on a Treadmill

The versatility of Fartlek is that it is not just restricted to the track.

You can try it on roads, tracks, hills, and even on the treadmill!

If you are a beginner, it is best to go easy on Fartlek running.

Also at the start go at a slower pace and increase as much as you want to challenge yourself.

Here is what you can do:

  1. Start with a warm-up of 10 min, slow to comfortable walk @ 2.5mph
  2. Run one mile @ 6mph
  3. Reduce the speed and recover by running @4.5mph.
  4. Again increase the speed and run for a while at @6.8 mph
  5. Recover by slowing down @5mph
  6. Repeat steps 4 and 5 a couple of times.
  7. Run 1 mile @ 6mph
  8. Cooldown walk for 5-10 min @ 2.5 mph

You can adjust the speed up to your potential.

Now can keep the duration of speed run as low as 30 sec but see that you run to give your best effort and run as fast as you can.

Or, you can make it more interesting if you have a TV screen on your treadmill.

So, tune yourself to speed run whenever there is a commercial break.

Give in your best to run through the commercials.

2. 40-min Fartlek Run

Mostly a Fartlek Run is an unstructured one but you can always time it to suit your training plan.

Here is a simple plan with varying speed intervals.

  1. Start with a 10 min warm-up, brisk walk, or jog @ Speed
  2. 2 min speed run @ 6 mph X 3 times
  3. 1 min recovery after each interval jog @ 3.5 mph
  4. 1 min speed run  @ 7 mph X 6 times
  5. 1 min recovery after each interval jog @ 3.5 mph
  6. 10 min cooldown

3. Fartlek for 800m

The 800m run is a relatively fast run.

Here is how you can do it.

  1. 10 min warm-up @ your moderate speed
  2. Run for 75 sec @ your max speed
  3. Jog/run for 150 sec @ your moderate speed
  4. Run for 60 sec @ your max speed
  5. Jog/run for 120 sec @ your moderate speed
  6. Repeat the steps 2-5 X 3 times
  7. 10 min cooldown

4. Ladder Fartlek Workout

This workout method is done in increasing intensity order.

However, the duration of the speed workout decreases with intensity.

  1.  Start with 10min jog @ easy pace
  2. Run for 5 min @ 70% heart-rate
  3. 2 min recovery at an easy pace
  4. Run for 4 min @ 75% heart-rate
  5. 2 min recovery at an easy pace
  6. Run for 3 min @ 80% heart-rate
  7. 2 min recovery at an easy pace
  8. Run for 2 min @ 85% heart-rate
  9. 2 min recovery at an easy pace
  10. Run for 1 min @ 90% heart-rate
  11. 2 min recovery at an easy pace
  12. The cooldown for 10 min @ comfortable pace

5. 30-min Fartlek Run

This is an alternate high and low-intensity run.

  1. Start with 8 min jog @ easy pace.
  2. Run for 1 min @ 7-8mph
  3. Run for 1 min @ 4-5 mph
  4. Repeat steps 2 and 3, 6 times
  5. Cooldown with 8 min jog @easy pace
If you want to start some fartlek running, here are 5 easy plan to start your fartlek workout. These workouts will help you to improve your speed and endurance.

If you want to start some fartlek running, here are 5 easy plan to start your fartlek workout. These workouts will help you to improve your speed and endurance.

Some Related Information….

Fartlek Training Benefits

If you are wondering what is Fartlek training good for, then here are some of the benefits.

Improves running potential

In the fartlek run, your workout in the aerobic and anaerobic capacity of your body.

This greatly enhances the speed and endurance and thereby improves your running potential.

Trains for racing

In real-time racing, you have to deal with speed variations.

A Fartlek run prepares your body to adapt to quick changes in speed and hence better performance as a racer.

Burn more calories

When you perform fartlek training, you generally work out at a very high speed.

This leads to loads of calorie burn.

Your body continues to burn calories even after the workout.

This is called the after-burn.

Doesn’t it sound the perfect way to lose weight?

You get to decide the plan

The Fartlek run is generally the unstructured interval workout.

So, you get to decide the running plan.

You set your own targets, this does not make the workout scary.

And there is a sense of accomplishment once you achieve your goals.

You can even make the run interesting by setting the goals accordingly.

For example, let’s say you are running on the road.

You can start or end your speed interval by taking reference to the street light or maybe your favorite car.

You may plan to change your place after every 4th street light.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

More Reads…

Related

Site Information

FTC and Affiliate Disclosure

Site Information

FTC and Affiliate Disclosure

As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don't accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

The 7 Best Running Interval Workouts For Speed and Endurance [2021]…

The 7 Best Running Interval Workouts For Speed and Endurance [2021]…

Last Updated: December 30th, 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Running Interval Workouts for speed-min

If you are a runner like me, you may be having a tough time improving your speed. For starters, when I got back to running, I was overweight, out of practice for a really long time (13 years), and was dealing with bunions.

Since I had a really low arch, with this increased level of physical activity, I developed plantar fasciitis within a couple of months.

Running was painful and I had to endure the pain the entire day. I ran like a snail and improving speed was out of the question.

However, at that time I focused more on strength training and rowing. Once the pain of plantar fasciitis subsided after a couple of weeks, I started with running interval training to improve my speed. It gradually improved my endurance as well.

Here I’ve provided 7 such running interval workouts to help you improve your speed and endurance. However, remember to start slow and don’t go all out.

So, without further ado, let’s start.

What is the running speed interval training?

The running speed interval training is a running technique where you follow the alternate pattern of high-speed running and recovery phases. The high-intensity period is where you are running at your maximum speed which causes the heart-rate to get as close as 80-90% of maximum heart-rate. The recovery phase gives you the time to relax your body. You may walk at a slow speed and jog at a comfortable pace. The recovery gives you the time to gear up for the next cycle of high-speed running.

Let’s understand the interval training in details…

Does interval training really make you faster?

Yes!!

Indeed interval training has been recognized as one of the best ways to improve your speed.

When you run at a steady speed, this helps you in improving your endurance.

But when it comes to speed you need something additional.

Now, in the interval training, the alternate phase of slow and fast makes your muscles to switch faster.

When you workout at the maximum speed, you are utilizing your muscles to the fullest.

This makes your heart rate go considerably high and it effectively becomes anaerobic.

The anaerobic workout makes your muscles more tolerant of lactic acid deposition.

Eventually, it increases your speed and endurance level, which means better performance.

The small intervals of high-speed running over a period of time improve your average speed.

So, next time when you do go for your endurance run, you can find a difference in time. 

Here are some best outdoor running interval workouts that will help you build speed and endurance. If you want to take your running to the next level try these running interval workout and see a definite improvement in a very short amount of time.

Here are some best outdoor running interval workouts that will help you build speed and endurance. If you want to take your running to the next level try these running interval workout and see a definite improvement in a very short amount of time.

How fast should the intervals be run?

The intervals can go as fast as up to 12mph.

Now that is really fast.

If this is tough for you, don’t push yourself too hard.

Probably you are not prepared for this right now.

You can keep the interval speed around 8-10 mph.

Once you are tuned to an interval run of 8-10 mph you can increase the maximum speed.

7 Running Interval Workouts for Speed and endurance

1. 30 min Speed Interval Training on Treadmill

Here we do the interval training on the treadmill.

Working out on the treadmill makes it easier for you to monitor the heart-rate, speed and time.

Let’s start:

  1. 5 min Warm-up @ Speed of 2.5mph
  2. 5 min Jog  @ Speed of 3.5mph
  3. 5 min Run  @ Speed of 5mph
  4. 3 min Run  @ Speed of 8-9mph
  5. 2 min Jog @ Speed of 3.5mph
  6. 3 min Run @ Speed of 8-9mph
  7. 2 min Jog @ Speed of 3.5mph
  8. 5 min Cool down @ Speed of 2.5mph

2. 30min inclination Interval Training on Treadmill

In this workout, the intervals are done at a higher inclination.

During the recovery phase, the inclination is reduced.

The interval can be done at any inclination from 5-12%.

But, the inclination can cause tremendous pressure on your knees.

So, adjust the inclination accordingly.

  1. 5 min Warm-up @ Speed of 2.5mph Inclination 0%
  2. 5 min Jog @ Speed of 3.5mph Inclination 1%
  3. 5 min Run @ Speed of 5mph Inclination 4%
  4. 3 min Run @ Speed of 8-9mph Inclination 9%
  5. 2 min Jog @ Speed of 3.5mph Inclination 3%
  6. 3 min Run @ Speed of 8-9mph Inclination 9%
  7. 2 min Jog @ Speed of 3.5mph Inclination 3%
  8. 5 min Cool down @ Speed of 2.5mph Inclination 1%

3. 30min Walk-Run interval training (Beginners)

This is a perfect interval workout for a beginner.

Running at a high speed, of course, can be challenging if you are just starting off.

So it’s better to start with a walk and a medium intensity run.

Here is how you can do it…

  1. 3 min Warm-up @ Speed of 2.5mph
  2. 5 min Jog  @ Speed of 3.5mph
  3. 3 min Run @ Speed of 5-6mph
  4. 2 min Walk @ Speed of 3mph
  5. 3 min Run @ Speed of 5-6mph
  6. 2 min Walk @ Speed of 3mph
  7. 3 min Run @ Speed of 5-6mph
  8. 2 min Walk @ Speed of 3mph
  9. 2 min Cool down @ Speed of 2mph

4. 45min Interval training for Intermediate

If you are already into running you can try out this workout.

Here the speed is high enough to pump your heart-rate but not very hight.

The duration of the workout makes it more challenging.

However, if this is really exhausting, you can skip some cycles.

  1.  5 min Warm-up @ Speed of 2.5mph
  2. 5 min Jog @ Speed of 3.5mph
  3. 5 min Run @ Speed of 5mph
  4. 3 min Run @ Speed of 8-9mph
  5. 2 min Jog @ Speed of 3.5mph
  6. Repeat  Steps 4 and 5 for 4 more cycles
  7. 5 min Cooldown @ Speed of 2.5mph
45-min Running interval workout for runners at any level. This is an outdoor running workout and doesn't use treadmill intervals. Have a cardio blast using this running interval training.

45-min Running interval workout for runners at any level. This is an outdoor running workout and doesn’t use treadmill intervals. Have a cardio blast using this running interval training.

5. Interval workout using uphill

If you are staying at elevation or hilly terrain you can use this workout.

Here we make use of natural terrain to give to make your muscles work thoroughly.

  1. 5 min warm-up on plain @ Speed of 2.5mph
  2. Run uphill for 5 min @ Speed of 5 mph
  3. Run back to the starting position
  4. 2 min  walk at the starting position
  5. Repeat steps 2, 3 and 4 for one more time.
  6. 5 min cool down walk at plain

You can adjust the speed depending on the inclination.

When you have tried this workout a couple of times, try to increase the duration of uphill running.

6. Interval workout using stairs

Now, what do you do if you want to try out the previous workout but you stay at plains?

Here is another variation that you can try.

You can run up the stairs and I bet it will definitely make your muscles workout.

  1.  5 min warm-up on plain @ Speed of 2.5mph
  2. Run a few floors up the stairs. Keep track of the time
  3. Run down the stairs to the start.
  4. 5 min walk on the plains
  5. Repeat steps 2, 3 and 4 again. This time you can try to reach faster or increase the number of steps.
  6. 5 min cool down at the plain.

7. Interval workout with exercises

You can make your workout more interesting by adding a small spell of exercise in between.

  1. 2 min warm-up walk @ Speed of 2.5 mph
  2. 2 min Jog @ Speed of 4 mph
  3. 1 min side shuffle, single step right and left
  4. 1 min Jog @ Speed of 4 mph
  5. 1 min walk @ Speed of 2.5 mph
  6. 1 min single knee lifts
  7. 1 min Jog @ Speed of 4 mph
  8. 1 min walk @ Speed of 2.5 mph
  9. 1 min Butt kicks
  10. 1 min Jog @ Speed of 4 mph
  11. 1 min walk @ Speed of 2.5 mph
  12. 1 min walk @ Speed of 2.5 mph
  13. 1 min kicks
  14. 1 min Jog @ Speed of 4 mph
  15. Repeat steps 3-14 again. Here you can add double side steps or double knee lifts.
  16. 5 min cool down walk @ Speed of 2.5 mph

Now once you have done this, you have actually done over 30 min of workout.

If you love to workout with music, keep the music really fast and try to move with the beats.

By then you would have already worked out equivalent to 1-2 mile.

Running interval workouts can enhance your speed and performance. Here you will find running intervals for treadmill, for beginners, for fat loss and more.

Running interval workouts can enhance your speed and performance. Here you will find running intervals for treadmill, for beginners, for fat loss and more.

Related

Benefits of interval running workouts

Interval workout comes with a bundle of benefits.

Better performance

The interval workout boosts your average running speed and endurance.

This counts for better performance.

Burn more calories

When it comes to weight loss, HIIT is everyone’s favorite.

In interval workout, the calorie burns happen by burning both carbs and fats.

When you workout out at high intensity you are burning the carbohydrates.

During the recovery phase, the fat is burnt.

And not only this, even after you end the workout, your body is at a high metabolic state and continues to burn calories.

This is called the after-burn.

So you are burning calories while working out and even after the workout.

Better health

The interval workout reduces the risk of heart diseases and stroke.

They also reduce insulin resistance and promote better blood sugar control, hence protects you from type 2 diabetes.

Boost VO2 max

The VO2 max is increased by HIIT workout up to 46 percent in 24 weeks of training.

Better results in lesser time

If you compare the calorie burn in interval workout and a steady-state workout, more calories are burnt in interval workout for the same duration.

So you get better results in lesser time.

Works out best for you if you have a time crunch.

How to start interval training?

If you are new to interval training, the best would be to start slow.

In the first couple of weeks, just do interval training 1 day a week for 20-30 min.

Once you are comfortable with one day you can go up to 2 days a week.

The interval training is high-intensity exercises and puts a lot of pressure on your muscles and joints.

You must not do interval training more than 3 days a week.

I have shared the different interval training plans above.

You can refer to the beginner’s plan or any other from that.

How often should you be doing interval training?

The interval training is high-intensity workouts.

Your muscles are joints are enormously worked in the HIIT.

The stress and strain which settles need to be removed before you do next HIIT workout.

This means you need sufficient rest and recovery.

It is best to do practice interval training not more than 3 days a week, of course, alternate days.

If you are new to HIIT, hold yourself to just 1 day in a week and gradually increase.

Too much over-stressing too soon may lead to injury.

Best running interval workout for runners. These interval training will improve your speed and endurance. These are a combination of treadmill and outdoor exercises. Whether you are a beginner, intermediate or advanced runner, these interval workouts will take your running to the next level.

Best running interval workout for runners. These interval training will improve your speed and endurance. These are a combination of treadmill and outdoor exercises. Whether you are a beginner, intermediate or advanced runner, these interval workouts will take your running to the next level.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

More Reads…

Related

Site Information

FTC and Affiliate Disclosure

As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

What is Running Endurance?

What is Running Endurance?

Last Updated: January 14th, 2021

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Before I started running I was very sure I can run for long easily. But, the reality was quite different. My initial runs were not more than 2 min at a stretch…Really, running long seemed to be impossible during those days! It took some time and of course a lot of practice to improve my running. But before I share my tips with you, let’s find out what is running endurance.

What is running endurance?

Running endurance is your running potential. This means how much distance you can run at a stretch. However, this varies from runner to runner. You can definitely build up on your running endurance, however, without sufficient practice, it may fade. You should focus to build your endurance up to 4 miles per running session.

Well, improving your endurance and maintaining it is achievable…

What is running endurance-85-min

How can I increase my stamina and endurance?

This is the favorite question of every aspiring runner or new runners.

My friend, you have to accept the fact that running stamina and endurance cannot be achieved overnight.

You have to practice your running and I am sharing some tips below which may help you in your training and performance.

Consistent practice – Consistency is the name of the game. As I said earlier, running endurance cannot be achieved overnight. If you aim to build up your strength and stamina to run long you need to be consistent with your practice.

You may not be able to run your dream distance today, but following the running regime and sticking to your practice you will definitely be able to achieve it over a period of time.

Some little known tricks can help to build your endurance faster, but consistency is the key.

Consistent running boosts up your aerobic capacity and lung capacity. The increase in the amount of oxygen entering your body leads to better performance.

Running Plan  – There can be two types of running plans depending on what you are training for.

Long Run – This plan is generally taken up by runners while preparing for a marathon. The longer the greater the stamina required. You need to extend your runs longer by extending your runs.

What I am trying to say here is that you must gradually increase your stretches.  Since long runs are different from sprints, you need to focus on maintaining a steady speed.

If you run too fast, you cannot sustain it for long and besides, there are chances of injury.

Tempo run – There is a lot of misconception build around the word “tempo run”. Let us first see what a tempo run is.

This is also called an anaerobic run or lactate threshold run. By lactate threshold run I mean is your body is able to clear the lactate deposits at the same rate as it is produced.

This prevents lactate deposits to accumulate which is why you feel draggy lethargic feet sensation. The tempo run speed is slightly less than your average 15k speed (as in a tempo run you take 20-25s more to complete the run).

You can reap more benefits from your tempo run when you are running for 15k or more as compared to 5K. The drag which is seen due to lactate deposit is more significant when you run a long distance.

Exercise & Stretching – Exercises and stretching play an important role in boosting your endurance. Runners must include exercises like:

  • Jumping Jacks
  • Lunges
  • Sit-ups
  • Push-ups
  • Squats
  • Planks

Some of these like Jumping jacks and lunges are great warm-up exercises. The warm-up dilates the blood vessel and which can supply the blood to the muscles.

Squats and planks are great exercises for the lower body and core. The lower body plays a key role in running long.

After you finish off the run you must do some post-run stretching to release any tension in your muscles:

  • Hip flexor stretch
  • Hamstring stretch
  • Calf stretch
  • ITB stretch
  • Lower-back stretch
  • Buttock stretch

Diet –  Runners must take their diet very seriously. They need a good amount of carbs and protein to keep them going for long.

At the same time, they must be careful that they do not overload their plate. If you are running long, you must take sufficient carbs before the run.

Opt for complex carbohydrates like brown rice, oats, whole grain. Post-run for immediate recovery, eat within 30 min after completing the run.

Eating within this window is the best period for your body to absorb the nutrients needed for recovery. After run opt for protein-rich food, fruits rich in Vitamin C and antioxidants.

What is running endurance-86-min

Shoes – You should use running shoes which are built for this purpose. If you use any other kind of shoes like training shoes or tennis shoes, you will end up getting injured.

Since you are planning to run long distances it is better to use a lightweight shoe. Otherwise, you may as well use a marathon running shoe.

I did some research when I started running and could find some lightweight marathon shoes which are really good. Take a look and you may also find something that suits your need.

Attitude – Keeping the right mindset makes your job half easy. You need to be positive and determined to run more than the previous day.

You can start by giving yourself small targets like – crossing the next tree or pole. Once you are able to achieve small targets, you can increase your benchmark. I am sure with consistent practice and a positive mindset you can achieve it.

Do squat help running endurance?

Any doubts?

The squat is one of the most powerful lower body exercises.

It not only targets the lower body but also strengthens the core.

There are various variations of squats that are performed by athletes, fitness enthusiasts, and sports personnel.

You must be wondering why are squats so popular or rather essential.

Well, as far as running is concerned, you need to have strong feet which, in turn, build up your running stamina.

Increased Strength – Squats is a multi-muscle workout. It acts upon your quadriceps, hamstring, calves, abs, butts, and lower back. The strength of the lower body muscle is what is required for running long.

Faster calorie burn – Squats are a quick way to burn calories. More calorie burn results in faster weight loss. If your body weight reduces your running duration increases.

Prevent injuries –  Runners are prone to injuries like ligament tear, runner’s knee, IT Band syndrome. The variations of squat maintain the supportive tissues which mean less injury.

Apart from this it also works on the major joints – hips, knees, and ankles. It helps to maintain joint health and prevent joint injuries. Squats also build up bone density and make you less prone to osteoporosis.

Flexibility – Squats is the only exercise that works on all muscles of your lower body at the same time. It improves the flexibility right from hips to ankles. The better flexibility makes you more swift and in turn, helps you run faster and longer.

Does walking help running endurance?

Many new runners may feel that you walk only if you cannot run.

In reality, this is not true.

Walking is an equally powerful exercise as running.

Running, however, makes you burn calories faster and you need to walk more to burn the same amount of calories.

Running for longer distance puts a lot of strain on your lower body muscle and makes the heart rate go faster.

Taking a short walking break while running reduces the strain on your muscles, relaxes the joints, and also regulates the breathing.

This way you catch some breath and can run running farther.

Many running coaches advise that you should take a 30 – 60-sec walk break after running 1 mile.

This reduces the chance of muscle cramps, and this technique is beneficial if you are new to running.

What is running endurance-87-min

Related Questions

How to increase stamina for running 1500m and 1600m?

1500 m – 1600 m is 1-mile run approx.

Apart from the above-mentioned points, you need to improve on your stride rate for such races.

Here is how you can do:

Increasing your cadence –  Cadence is the number of steps/min. By increasing your steps you will be able to move faster.

You can calculate your cadence by setting your stop clock to 1 min. Now count how many times in a minute you place your right foot on the ground.

Let’s say your right foot touches the ground 80 times.

Your cadence is calculated as :

Number of times right foot touches the ground * 2, i.e.

80 * 2  =  160 steps/ min

Technique#1

  • While running, incorporate a 20sec interval where you increase your strike rate by 5% (which is 168 strides per min).
  • Run at 168 strides per min only for 20 sec and later you can decrease the speed.
  • Repeat this 3-4 times a week.
  • Once you are comfortable with a 20-sec interval, increase the interval to 35 sec in the second week.
  • Repeat this until you are able to run for 1 min at 168 strides per min.
  • Now, you can increase your stride rate by another 5%
  • Repeat the above steps.

This is one technique for running faster.

Technique#2

The other technique is the metronome technique.

  • Start with a bpm which is the same as your stride rate. Let’s say 160 bpm.
  • Now try to increase the bpm by 5% and see to it that you are running on the beats.
  • In this way, you can increase the bpm further ensuring you are stepping with the beats.

What is considered endurance running?

An endurance running is a long-distance continuous running for at least 3 km i.e. 1.8 miles

Endurance running helps you in multiple ways.

Here are some of the benefits:

  • Increases endurance.
  • Helps in building the muscles.
  • Improves cardiovascular health.
  • Increases lung capacity.
  • Strengthens the heart.
  • A good run gives a great feel and elevates mood naturally.
Running stamina improvement is vital for any runner. Here are 5 vital keys to improve your running stamina. Follow them to improve your running endurance a lot.

Running stamina improvement is vital for any runner. Here are 5 vital keys to improve your running stamina. Follow them to improve your running endurance a lot.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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