Tricks To Increase Running Endurance

Whether you're training for a marathon or you're trying to attain personal goals, training your body to run farther takes time. To run for endurance, you need to train your muscles and tendons to avoid fatigue while you choose the pace that works best for your oxygen intake. This is achieved only through frequent practice and training sessions. By conditioning your body for longer runs, you should be able to add distance to your route over time.

Training Schedule

Training for endurance differs from training for speed. If you want to achieve both distance and speed on your runs, you'll need to work on your endurance first and add speed as you become stronger. Train at least three times a week, saving your longest run for the weekend when you'll have plenty of time to recover. Frequent training helps to condition your muscles for the rigorous exercise. In turn, your body becomes stronger and better equipped to supply those muscles with oxygenated blood for a sustained period of time.

Adding a Half

If you aren't sure what your body can handle or how to start training for distance, begin by adding a half-mile to the distance you can run now at a comfortable pace. Adding a half-mile is a manageable goal, so you don't feel overwhelmed or push your body too hard during training. Once you've become comfortable with the extra half-mile, you can add another. Continue adding half-miles until your body has been conditioned for endurance running.

Taking it Slow

One of the biggest mistakes you can make when running for endurance is pushing your body to run too fast. This can be especially difficult for speed runners, since time often defines your running ability. When running for endurance, don't run faster than a six-to-eight-minute mile. Find a pace that is comfortable for you and ensure that you're breathing properly as you run. Running too fast could sabotage your endurance efforts, leaving your muscles fatigued before you've added much distance to your run.

Recovery Time

Any experienced runner knows that recovery time is almost as important as your pacing and performance during training. As a long distance runner, you particularly need recovery because of the toll that running can take on your joints, muscles and energy intake. Never push your body for a long distance run two days in a row. Plan to train three days a week, using the other four days for recovery and weight training to help build up your strength to support your endurance.