All runners around the world want to increase their cardio endurance and stamina. Whether you are a long runner who wants to make it in the marathon or you are new to the world of running and you want to push yourself harder and get an extra mile or two. Whatever your running skills- seasoned fleet foot or a beginner, we will show you how to increase your running endurance.
1. Run More Often
Practice makes perfect. You need to spread out your daily running workouts by running shorter distances and more often. You should try doing at least one or more mile workouts per day for five times. Ensure you choose a range that will fit your running ability. Running more often helps to make it easier. Alternatively, you should take a long run during the weekends. If you run 2 miles per day during the week increased them to 4 miles during the weekend, this is one way of improving your running endurance.
2. Use Interval Training
Interval training comes with several benefits that help you to enjoy your run and get to your desired goals hence increasing your stamina. Interval training helps you to:Improve your cardiovascular Capacity: Endurance running is hard, and it can knock you down. By practicing interval training, you will increase your body anaerobic capacity( Oxygen depleting). You can combine this with the aerobic capacity that is oxygen building with taking easy runs and eventually long runs. This kind of training will make you faster.
Buring Calories: Bursting your energy( the high-intensity interval training) will help to burn lots of calories from your body. The above is entirely accurate even when you are undertaking relatively short bursts of interval training.
Use of interval training helps to add interest in your daily running routine: This may seem like the small thing, however when you get bored with your regular running routine, it becomes hard to stay motivated. Hence interval training helps to keep boredom at bay.
3. Reduce Amount of Rest in between Your Sets
Most runners give themselves around 30 and 90 seconds between sets to recover, but if you want to get a greater endurance then be ready to say goodbye to breaking time. By the time you finish your game you are breathing heavily, your muscles are burning, and you are sweating. You should only take a break if you cannot continue due to physical injury. In this case, you should do ten squats, pullups, situps, and pushups. Do this exercises for around three rounds back to back. Take a minimal break.
4. Do High-intensity and fast-paced Lifting
When you do weight lifting and in an incredibly rapid pace, it helps to improve your strength as well as improve your endurance. Weightlifting is one of the ideal ways of igniting your metabolism, and it increases your running economy. This means that when running after weight training, you will use your oxygen in an efficient manner. Try doing machines, free weights, and other strength weight training exercises thrice per week.
5. Increase your Pace But Slowly
Once you feel your muscles are less fatigued and your breath starts to be even you can now increase your mileage. Do not over do it. It is important you follow the 10 percent rule which states that you should never increase your weekly running mileage by 10 percent more of than previous week. This concept prevents you from having injuries, and it also helps your mind to stop feeling overwhelmed with so much running and too soon.
6. Head For the Hills
Running up the hills is another way of building leg core strength and lung endurance. You should increase the incline on your treadmill or find natural hills on the outside and do repeated short versions of a hill workout. At first, it will be stressing but you will crave for them after a couple of weeks, and you will boost your cardio workout.Morning is the best time to run since you are still fresh and you have all the energy.
7. Change your Diet
Your diet plays an important role when it comes to running endurance. You should cut out on refined carbs and eat more of vegetables and lean protein. Also, it is important to eat smaller and frequent meals and drink lots of fresh water.
Running needs commitment and following the above points is one way of boosting your endurance and achieving your goals.