How to Increase Your Running Endurance


How to Increase Your Running Endurance

Running can be a great way to work out. Not only is it healthy, exercise like this can boost your mood and generally make you feel better about yourself.

On the other hand, running can be extremely tiring, especially when you first start working out. If you’re doing sprints, you might not have as much trouble. However, if you run long distances - such as marathons, 5ks, or cross country runs - endurance is absolutely crucial.

So, how do you increase your endurance when you run? What tips and tricks do you need to know? Well, from using nootropics for better stamina and energy to taking measures to make sure you don’t suffer from poor nutrition, there are a lot of options. Here, we will take a look at some of the best ways to increase your running endurance.

Work Your Way Up

The tip that you might have already guessed is that you should work your way up slowly. For instance, if your goal is to run 5 miles, you can’t jump right in and run 5 miles the minute you decide you want. If you try that, you will probably end up winded and more than a little discouraged.

Your best idea is to start small. Instead of running 5 miles during your first training session, run a half a mile. Then, once that gets to be more manageable, add a little bit more. Do this every so often until you are in a place that you can run the distance of your goal and have the endurance to match it. Remember, though, that the key to this is to be patient with yourself while you work your way up.

(Also read: Beginner Running Strength Workout)

Run Often

When you want to build your endurance up, you should run as often as possible. This way, you are keeping your body in top form constantly and you aren’t losing any of your training in-between sessions. You’ll build endurance up better if you try to lace up your running shoes every morning instead of once a week.

With this in mind, it can be difficult to push yourself to run further consistently if you are trying to run every day. Don’t worry too much about this, though. Even if some of your workouts are shorter runs, you will still help build your endurance.

Watch Your Form

Another way for you to increase your endurance is to simply make sure you’re running better. Be aware of your own form when you run or have someone run with you and keep an eye on it for you.

So, what should your form be when you run? Well, let’s start from the top down.

First, your head should be up to allow for an open throat for free breathing and to avoid neck strain. Then, you should have your shoulders back and relaxed - don’t tense up! By tensing your shoulders and back up can put pressure on the lower half of your body to pick up the slack.

Your arms should stay at your side when you run. Move them forward and backward but don’t move them across the midline of your body as to not disrupt the forward motion your body is in. Also, don’t tense your hands because this is tiring.

Try to engage your core when you run too. By doing this, you can help to avoid most of the lower back pain that so many runners complain of. Finally, try to land softly on the midfoot as you run as to not damage your body with heavy impact and to get the best push off the ground as you launch your body forward.

(Also read: 6 Tips Runners Should be Taking to Prevent Injury)

Include Hills

Whether you are running outside or running on a treadmill, you should increase the use of an incline or hill in your workout. To make running uphill easier, it’s important to stay hydrated and find the right hill running technique that suits you the best.

The importance of this cannot be overstated because even if you run a short distance up a hill, you are getting a lot of exercises. Hills and inclines can be used to help you build the muscles in your body you need for longer, harder runs.

In addition, because of the way you have to move your body when you run up a hill, it encourages better form. For example, you can’t simply extend your legs forward to run up an incline you have to drive your knee upward in proper form to get up the hill.

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