6 Tips to Improve Running Endurance
As you improve your running training, the distances you now find challenging will feel easier.When you feel this way, it means your endurance level has been raised.We're not saying that running a marathon is easy, but one day you'll look back at your training and see how you've overcome a lot of difficult challenges.The improvement in running endurance comes from consistency in your training, which means that you should continue to run multiple times a week to help you build a steady aerobic base and build up your strength over several weeks of continuous training.If you want to improve your running endurance, there are no shortcuts. There is no quick way to easily build a solid base of aerobic endurance.The current consensus is that you need to be running for at least 10 days to 4 weeks to feel the difference.
Before you can begin to improve your running endurance level, you need to take a realistic assessment of your current aerobic base and use that as a basis for your subsequent training program.Whether you're a novice runner preparing to finish your first 5K or an experienced runner trying to build up your endurance in the latter stages of a marathon to avoid hitting the wall, don't let it get to you. Overtraining can make you more vulnerable to injury.
6 tips to build stamina and endurance
1. Keep training
In order to enhance your aerobic capacity, and improve their endurance running, let oneself can run farther and faster, you need to continue running the training, continuing training run can build your aerobic base, enhance your aerobic capacity, also is the power of your muscles can use oxygen at the same time also need to enhance your muscle power.When you start adding a few more running sessions per week, you can start running at a lower intensity and slower pace, which is associated with endurance.Aim to train at least 30 minutes three to four times a week so that you can get used to the long runs and go farther each week than the last.
Tip: Keeping your running training consistent is key to building your running endurance levels.
2. Practice long runs
In order for you to run farther, you have to be able to run that distance in actual training.You can add 5 to 10 minutes of running time to your training run, or 0.5 to 1 kilometer of running distance.This may not sound like much, but it is a process of adding up, and the cumulative results will allow you to continuously improve your running performance.When you're preparing to run a half or full marathon, you need to train 30 to 50 percent of your race sessions per week.Do you run at a slow but steady pace during your long runs?Many people try to be fast in long runs and stay strong all the time.Instead, you need to improve slowly and keep your focus on the distance.Remember, the pace is based on your endurance level.
Tip: Slow down your running pace and focus on getting farther.
3. The rhythm of running
A tempo run is usually a shorter run, at a higher pace than you would normally run at.A tempo run trains your body to flush out lactic acid at a faster rate.This means you'll be able to run longer before fatigue and lactic acid build up enough to force you to slow down.This ability will also make it easier to run at an easy pace or to plan a race pace, which is the key to improving your running pace.Rhythm running should be a comfortable, hard feeling that lasts for 20 to 40 minutes. For more advanced runners, it can last up to 60 minutes.Instead of running hard and feeling out of breath, you should be running at a pace that is challenging but sustainable throughout your run.
4. Eat your stamina
That means you need to eat carbs!For runners, you should pay special attention to carbs.You need carbs to make up 55 to 65 percent of your daily calories.This doesn't mean that you should eat a lot of pasta at every meal, but you do need to keep your carbohydrate intake to ensure that you have enough energy for your workouts.Before a long run, make sure you have a carbohydrate-based diet.Increase your carbohydrate intake if you find yourself tired, feeling a little down during your run training, or feeling unable to complete a follow-up run.Choosing complex carbs, such as whole grains, brown rice and oatmeal, over refined carbs and sugary foods will only increase your blood sugar burden, sending blood sugar levels skyrocketing and then plunging.
The further you run, the more challenging it will be for you, so you need to make sure your body recovers adequately between training runs.Good recovery comes from eating a good diet, stretching, and getting enough sleep.Within 30 minutes of finishing your run, eat a good meal or an energy bar rich in carbohydrates and protein.This is an optimal window for recovery, where your body can optimally absorb nutrients and fuel your body quickly.
6. Run economically
Good running skills make you a more efficient runner. If you run more efficiently, you'll be able to run longer distances at the same physical level without getting tired quickly.Good running techniques will allow you to keep your body up and down as you run, making sure your feet are below your center of gravity, and running at a pace of 170 to 180 steps per minute.At the same time, you also need to lose weight, which will also increase your running economy.