A great way to increase speed and endurance is to do short distances at a fast pace, with only a brief “break” of slow running in the middle. For example, I used to run 20 quarter miles on a track, with a 200 meter slow jog between each one. It is important not to actually stop running or your heart rate will go down and it will decrease any cardio improvements you’re making doing anaerobic running. Also do a mile warm up and stretching before the workout, then a two mile or so cool down run after.
If you’re looking for ways to increase your running endurance, you’ve come to the right place. We know you’re probably overwhelmed by the vast information that you can find online, so we have collected the most important ones that you can actually use whatever running program you might have.
Bear in mind that these tips will really help you increase your endurance cap, as long as you do them regularly and properly. If you’re in need of an instant endurance boost, like let’s say you’re preparing for an event or physical test in two weeks, we’ve also included some tips below.
Start and End it Right
We know this is basic, but some runners ignore the basics. Start your runs right by doing proper stretches. You might say you’re doing your stretches before you run. But the question is, are you doing it right? A good pre-run stretch should take at least 5 minutes. Don’t rush your stretch. Make sure to stretch the core running muscles like the quads, calves, thighs, and hamstrings.
After the stretch, you shouldn’t start running right away. You should give your body ample time to warm-up for the actual run. You can do this by walking briskly for 5-6 minutes.
The same principle applies when finishing your run. Give your body enough time to cool down before actually stopping. Walk briskly for around 5 minutes. Then, you can do some stretching again to prevent muscle soreness and spasms.
So how does this help build endurance? Simple. If you start and end your runs properly, it would surely lead to a better performance the next time you run. You’re preparing your muscles to perform better the next time you go on the track.
Integrate Interval Training
You probably have an idea what interval training is. It’s a proven way to increase endurance. Basically, it’s just a combination of sprinting, jogging, and walking. When you do your runs, you do sprints and jogs/walks alternately. You can do them for at least 20 minutes during your run. Even better if you can do it longer. The jogging/walking part is the recovery aspect of the training. Use this time to gather energy for the next sprint.
If you’re wondering how long the sprints and jogs should be before you switch between them, there’s actually no definite time. It depends on the capability of the person. Ideally though, the sprinting time is always longer than the jogging/walking time.
Eat and Drink Right
Before your runs, you should make sure that you don’t have an empty stomach. You should eat at least an hour before you run. The meal should be packed with protein, to give you enough energy.
After the run, you’d also want to eat within 30 minutes to maximize the window of recovery. To give you back the energy you just lost, eat a meal with 80% carbs and 20% protein.
When it comes to drinking, the basic rule is to continuously hydrate yourself before, during, and after the run.
via Run Addicts