Do These 10 Things To Increase Endurance While Running

Many runners get frustrated by their inability to build endurance for long distances like a half marathon or even a full marathon. If you feel as if you have hit a plateau and are having a difficult time pushing your limits, these are eleven things that you can do to go farther, go faster, and make it over the finish line.

1. Gradual Adaptation is key

Although it sounds like a super fancy term, gradual adaptation means that you are patient and slowly build mileage over time. The key is to go slowly, but also to keep up with it. The slow progression will ensure that you aren’t pushing yourself to the point of self-sabotaging. And it also helps to build strength and mileage over time. If you try to increase your mileage too quickly, you run the risk of overtraining, which is the number one hurdle to achieving your longer mileage goals.

2. Run Long and Slow

As hard as it is for most runners to slow it down, to build endurance it might be essential. To increase your stamina try to focus on “effort-based training,” which means that you run at about 80% of the speed you normally do, but that you go for longer runs.

If you slow things down, you will have the energy reserves to make it longer distances. You also will minimize the likelihood that you will overtrain leading to an injury. To find out what your endurance building pace should be, take the average time that it takes you to run a mile. Then convert that to a race pace by multiplying that pace by 1.25.

3. Make Your Workouts Count

A three-day running week is totally acceptable and will also eliminate the potential for what runners call “garbage miles,” or miles that lend nothing to your overall training efforts. Go all out those three days and then use the other four to add in other things to improve your endurance like strength and cross training. For the three-days that you do run, try to establish a pattern of one long run, one speed workout, and one tempo run, so that you can work on all the basic mechanics that you need to beat your best.

4. Plyometrics

The key to building endurance is to enhance your overall strength. Plyometrics is a way to focus on your core and explosive power to build super strong legs. Things like box jumping, high-knee sprints, and jumping rope are all incredible ways to help the body adapt to long distance running. The goal is to use up large amounts of energy from all muscles at once, and Plyometrics help to teach the body to run with better stride and cadence.

5. Run For Longer Times and Faster Than Average

Although for some slow and steady wins the endurance race, for other runners the exact opposite might be more helpful. There is some benefit to kicking it into high gear when you are close to the finish line. Finding that extra strength will help to increase your overall endurance.

Try increasing your pace for the last 25% of your long distance runs. The goal is to teach your body to get accustomed to fighting the late-race fatigue that is common when trying to run a marathon. And if you can find that last-ditch energy, you can pretty much go on forever!

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