Increase Your Endurance By Running In Different Ways

30th January 2019
If you want to increase your endurance when running, this article is ideal for you. Take notes!

If you want to increase your endurance by running, you should know that there are different ways to go about it. For this reason, in this article, we’re going to review the different modalities that you can use to be a better runner and increase your physical ability.

Get endurance by running

Certainly, most people who go running decide to do it with the goal of improving their physical condition, but also and especially, to run faster and for longer distances. In order to reach this goal, it’s necessary to become familiar with the discipline progressively.

Likewise, ‘endurance’ refers to the ability to maintain a moderately sustained effort over a long period of time. This way, when you have a lot of endurance, you can run for a long time without becoming tired. For a runner, endurance is a basic ability, as it allows them to run longer distances and decrease suffering when in a race.

A woman running on the road

It’s important for you to know that you can measure endurance with your breathing, at a cardiovascular and muscular level. The latter has to do with the ability to withstand effort over time.

Finally, endurance is also measured at a mental level. In any case, we’re going to discover some tips that will allow you to increase your endurance and become a more complete runner.

Different ways of running to increase your endurance

1.- Running slowly

The first way you can run to increase your endurance is running slowly. It seems obvious, but starting at a slow pace is one of the keys to increasing your performance.

Many people start by pushing their maximum speed and become tired within a few meters of starting the activity because they can barely maintain that level of demand.

Therefore, running slowly is crucial if you want to build a good strength base and improve your ability to optimize your oxygen use. Specifically, it’s about finding a good running pace that will allow you to increase the distance until you become tired.

Here, everyone should test at what level they feel comfortable and stable with.

Woman running outside

As for the right speed, it’ll be the one that allows you to have a light conversation. We recommend that you use a heart rate monitor to see how your body responds. Besides, running at this low intensity allows your heart rate to gradually decrease and progress on its own effort with the average speed.

2.- Run for a longer time

Once you have developed the necessary rhythm to make your outings, it might be time to prolong the sessions. In order to work on your endurance, we encourage you to include a longer run than usual in one of your weekly workouts.

In fact, if you don’t succeed and your body can’t stand this new impulse, you shouldn’t worry too much. It’s about you getting fit gradually until you reach the performance levels you want.

To avoid any kind of unexpected injury, add a few more minutes of running time each week. Of course, it may take you longer to achieve your goals but you’ll be sure to get there in the best possible way. You just need to keep your persistence and motivation intact!

3.- Go out to run regularly

Finally, we recommend that you plan your training sessions regularly. It’s better to run a little, but every week rather than longer distances in short and spaced periods.

Girl running outside

At first, going out to train two times a week is an excellent way to start and a secure source of progress for endurance. We remind you that more sessions in the near future can cause injuries. Prolonged muscle pain is a clear sign of the need for a total stop and interruption of the progress.

Running regularly is one of the keys to progress. Your body will gradually adapt to the efforts you will demand. Remember that working with small goals helps to motivate you.

Lastly, don’t forget that if you want to increase your endurance by running in different ways you need to have a healthy lifestyle. Things like tobacco or alcohol directly affect your endurance, as well as not having the right diet for prolonged efforts.

So, don’t forget that the work continues once you finish the training sessions. In any case, we’re sure you’ll make it!