Running is an excellent form of exercise that can improve cardiovascular health, relieve stress, and boost your mood. But for beginners, it can be a challenge to build the endurance needed to run long distances. Luckily, our Fit Experts can provide you with helpful tips to increase your running stamina through proper running breathing technique, challenging your running pace, finding the best running shoes for endurance, and more.
TIPS ON BUILDING ENDURANCE
Cardio-based activities require a high-level of consistency in order to see progress and build endurance for long runs. Establishing a routine will help you to become more consistent and, thus, yield results. Gradually building on your routine will also help you create sustainable results and improved endurance.
1. START SLOW
It’s important to start slow and gradually increase your running distance. Pushing yourself too hard in the beginning stages can lead to injuries and lessened motivation in the long-run. Start with a slower pace or lower mileage per run. Over time, you can gradually build upon your mileage or move at a faster pace. However, initially, you should ease into running long distances.
2. INCORPORATE INTERVAL TRAINING
Interval training is an extremely effective method of training for endurance building. Interval training improves the body’s cardiorespiratory fitness, which in turn improves endurance and overall stamina. Alternate between high-intensity and low-intensity running. An example of interval training could be transitioning from a fast run for a minute to a jog for another minute and a brisk walk for the final minute.
3. FOCUS ON YOUR BREATHING
Mastering effective running breathing techniques can make a significant difference in your ability to maintain a steady pace and increase your running distance. Ensure that you’re breathing steadily and take a deep breath in through your nose, exhaling through your mouth. Controlled breathing enables you to regulate your oxygen intake and provide oxygen to those hard-working muscles!
4. STAY CONSISTENT
Consistency is key to building running endurance. As a beginner, it is important to gradually build upon your runs and not to overdo it. An effective way to do this is by adding five more minutes to your run after each week of running. Forming consistent habits enables your body to adapt faster and sustain performance levels. This will allow you to build up your endurance over time and see your desired results.
5. BUILD MENTAL TOUGHNESS
A major contributor to running longer distances is maintaining a controlled mentality. Thoughts can often dictate your pacing and your likelihood of stopping during a run. So it is important to listen to your body more so than your brain. Mental exhaustion has a tendency to surface before physical exhaustion, so just keep powering through your run (but stay cognizant of any aches or pains)!
COMMON MISTAKES TO AVOID
Avoiding common mistakes makes all the difference to a more seamless experience building running endurance. Key mistakes include neglecting rest days and wearing the wrong shoes. But our Fit Experts have you covered with tips to avoid these mistakes and the best running shoes for beginners looking to build their running endurance.
1. NEGLECTING REST DAYS
Although somewhat counterintuitive, rest days are essential to endurance building for running. Rest days allow your muscles to regain strength and recover. Including rest days in your running training plan will give you the time to properly recover and fuel your body for your next run. Be sure to incorporate stretching and recovery exercises to reap the full benefits of your rest day.
2. WEARING THE WRONG SHOES
Wearing the appropriate footwear is extremely important to building running endurance. Inappropriate footwear can lead to injuries, so investing in a good pair of running shoes is necessary to provide your feet with the required support. The proper footwear can also improve performance and help you maintain a healthy body overall.
SHOP EFFECTIVE FOOTWEAR FOR ENDURANCE RUNNING
BROOKS GHOST 16
Balanced and cushioned for smooth transitions with a soft midsole and all-around comfort. Best for a reliably comfortable run.
ASICS KAYANO 31
Soft landings with more cushioning and PureGEL™ technology. Best for maintaining a balanced stride during distance training.
ON CLOUDECLIPSE
Maximal cushioning meant for a soft and smooth ride. Best for long road runs.
YOU CAN DO THIS
Building endurance for running takes not only time and patience, but also dedication. With the right attitude and shoes, it’s an achievable goal! Remember to start slow, incorporate interval training, focus on your breathing, stay consistent, and avoid any common mistakes.
Following these tips, you are well on your way to taking your running to the next level! Lace up your shoes, take that first step, and start running!
