Learning how to increase running endurance can help you run farther while getting more out of your workouts—and these tips can help you get started!
Greater endurance is something that any runner would like to have. Imagine being able to stretch your daily run from four to five or even six miles without feeling completely exhausted! At the same time, building endurance as a runner is not something that can be done overnight.
In fact, building up your running endurance can take weeks, months, and even years of training. However, it all starts with small steps in the right direction. If you're not sure where to begin when it comes to increasing your body's endurance as a runner, there are some practical tips you can try.
- 1 Incorporate Strength Training
- 2 Increase Distance Slowly
- 3 Don't Overlook Walking
- 4 Find Ways to Fight Boredom
- 5 Focus on Other Cardio
- 6 The Final Word on How to Increase Running Endurance
- 7 FAQs About How to Increase Running Endurance
- 8 Author
Incorporate Strength Training
You can't expect to be able to run farther without focusing on those leg muscles—so if you haven't already added a strength training routine into your regular workouts, now is the time to give this a try. Specifically, you'll want to focus your strength training efforts on your glutes, leg muscles, and core for the best results.
The best part? Achieving results from a strength training routine doesn't have to mean setting aside a lot of extra time to work out. In fact, you can get a decent strength training workout in just five or ten minutes per day.
Some great examples of strength training exercises that can help you build endurance as a runner include:
- planks, crunches, and Russian twists (core)
- squats and lunges (legs and glutes)
- one-legged heel raises (calves)
As your key muscle groups become stronger with these exercises, you'll find that your endurance as a runner also increases. This is because your muscles will be able to propel your body farther and with less fatigue.
Increase Distance Slowly
Another common-sense approach to building endurance while running is to simply begin increasing the distance you travel each time you run. The idea here is that increasing distance will allow your body to adapt and adjust until you've achieved your desired results.
This can be a very effective approach, but only if it's executed properly. One of the biggest mistakes runners make is tacking on too much distance at once. Unfortunately, this can end up backfiring and causing injuries that actually hinder your progress.
Rather than adding a full mile or even a half-mile to your run, then, try adding smaller increments at a time. Even running an extra quarter mile a week for several weeks can lead to a significant increase in your endurance over time.
Don't Overlook Walking
It might seem counterintuitive to use walking as a means of increasing your endurance, but it works! Simply put, adding walks to your weekly workout plans gets you used to be on your feet for long periods of time. As an added bonus, walking is also a great way to build up your leg muscles and glute muscles while potentially increasing lung capacity in the process.
This doesn't necessarily mean that you should start adding walking intervals to your running workouts. However, taking some time to walk before or after your run can help you reap all of these endurance-building benefits.
Find Ways to Fight Boredom
One of the greatest challenges runners face, especially when it comes to their endurance, is boredom. After you've run several miles, you may feel as though the scenery begins to blend together and that the boredom is setting in. This, in turn, can make it more difficult from a mental standpoint to push yourself farther.
Fortunately, there are plenty of things you can try to make your runs more interesting and even exciting! From there, you may have an easier time pushing yourself to go that extra mile.
Consider, for example:
- switching up your running path, as being exposed to new sights and surroundings can help to break up the monotony of running the same circuit every day.
- creating a new running playlist that includes high-tempo music, your favorite podcasts, or audiobooks.
- joining a local running group to gain support, motivation, and accountability from others.
Focus on Other Cardio
You can also build your endurance as a runner by focusing on other methods of cardiovascular exercise. This can be an excellent way to “mix things up” a little while continuing to build strength in key areas like your core, leg muscles, and glutes.
Some examples of other cardiovascular exercises to try for yourself may include:
- elliptical training
The Final Word on How to Increase Running Endurance
Increasing your endurance as a runner will help you travel farther and get more out of each workout, but it will take some time and dedication. Still, these tips will start you out on the right path!
FAQs About How to Increase Running Endurance
How to increase running stamina and speed?
If you're looking to increase your stamina and speed as a runner, your best course of action will be to gradually incorporate longer runs into your routine. Start by adding just .1 or .2 miles to each run and work your way up from there. You can also increase your speed by strength training, focusing on the muscle groups that propel your body during a run (glutes, core, and leg muscles).
How to improve running stamina in two weeks?
If you only have a couple of weeks to improve your running stamina, start by deciding how much distance you'd like to add to your runs. Once you have a goal, divide that number by 14 (the number of days you'll have to train) and add that distance to your training runs. During this time, you'll also want to focus on strength training to maximize your results.