How to Increase Running Endurance

Incorporate weight training into running. Weight training increases the efficiency of running, which means you use oxygen more efficiently during your run. Try free weights, machines, or other strengthening exercises three times per week.

Practice cycling with resistance. Cycling with a high resistance mode also helps to exercise the leg muscles more than running uphill without affecting the joints.

• While pedaling on the exercise bike, you gradually increase the tension until it’s almost impossible to pedal.
• Stand up and cycle through each cycle as fast as you can. Reduce speed and tension between high-intensity workouts. For example:
  • Stand and pedal with high tension for 30 seconds. Then reduce the tension and pedal more slowly for 1 minute.
  • Alternate between high-intensity standing and low-intensity sit-ups for 1 minute.
  • You can also do pyramid intervals for 30, 45, 60 and then 90 seconds. Then, reduce the time in increments of 60, 45, and then 30 seconds. Remember to sit low-intensity pedaling between high-intensity stands.
• Sign up for a cycling class – the teacher will lead the class through a series of cycling exercises that can build endurance quickly.

Swim a few laps. You can swim to relax after your workout, or simply combine a few swimming sessions to change up your workout regimen to avoid boredom. Swimming also has the benefit of working the upper body muscles, which are often underdeveloped areas for runners. ^[2]

Increase running distance by 10% per week. For example, if you run 3km per day, run another 0.3km/day every week. Continue to increase running distance by 10% to increase endurance. However, remember to do interval training. For example, if you run 32km per week, increase to 35km the next week. The next week, you reduce the distance again so that your body can adapt (so the running distance is about 29-32km). The following week, you increase the mileage to 40km a week, then reduce it to 34-37km the next week. Thus, you will gradually increase the running distance. The farthest distance you need to run depends on the race you are aiming for.

Run farthest on weekends. If you usually run 3.2km every day of the week, then on the weekend you should run 6.4km.

Run slower and farther. For example, run at 60% capacity over longer distances. Long distance running builds endurance and it’s not a competition. Remember to do light exercises the days before and after a long run.

Do plyometrics. Plyometric exercises such as jumping rope and skipping can improve running so that the time the foot is in contact with the ground is reduced.

Increase speed at the end of the workout. For the remaining quarter of your workout, you should run as fast as you can before you cool down. This practice helps you fight fatigue at the end of the run.

Run on changing terrain. Whether running outdoors or on the treadmill, you should change the incline of the surface regularly to increase excitement for the training session.

Change your diet. Do not eat refined carbohydrates and eat lean protein, green vegetables more. You should also eat more often with smaller meals.

Build a timetable. It is easier for you to stick to the exercise regimen if you have a clear schedule. It will help you accomplish your endurance goals, and also give you an opportunity to measure your metrics: are you maintaining a steady pace? Can you run further or faster, or have you reached stability? Here’s a sample timetable to help you develop both endurance and speed:

• Day 1 – Interval training with regular intervals. Warm up for 15-20 minutes then run at a high pace for one minute, followed by 1 minute and 15 seconds of slow running or walking. Repeat this cycle six to eight times. Maintain a steady time for each phase (using a stopwatch), then cool down for 20-30 minutes by slowly slowing down to walking.
• Day 2 – Light run (only 3.2-8km, depending on you and your running experience).
• Day 3 – Pyramid Intervals. Warm up for 10-15 minutes, then do pyramid intervals as described above.
  • Run at a moderate pace for 15 minutes, then do interval training with randomly varying times.
  • Complete with a 20-35 minute cool down phase, ending with a relaxing walk.
• Day 4 – Light run (only 3.2-8km, depending on you and your running experience).
• Day 5 – Light run (only 3.2-8km, depending on you and your running experience).
  • This might seem like a lot of rest, but you’re already running pretty hard on Day 3. Plus you’re going to be running long distances on Day 6, so it’s best to get enough rest.
• Day 6 – Long distance running. Start slowly and run at a moderate pace for 40-90 minutes so that you can talk while running. Having a runner is very helpful, or at least they ride with you.
• Day 7 – Light run (only run 3.2-8km, depending on you and your running experience. After every 8 weeks you should take a day off.)

Mix it up a bit. After every three weeks you should work harder with the following technique:

• Find a running track with a flat surface about 400 meters long. Avoid running on roads because they are too curved; Feet near the curb will be significantly lower than feet near the center of the road.
• Do dynamic ( non-static ) stretches and light warm-ups (e.g. 25 push-ups or a relaxing jog).
• Sprint 0.4km then jog 0.4km slow. Do a minimum of 3.2km of sprint training and relaxing jogging.
• Go beyond your limits. Once the time limit expires, it’s a good idea to note down the time and location of that run. Consider this as the minimum distance/time and try to exceed that number. As endurance improves, you raise this limit.
• Hypothermia. After each training session you must not stop running suddenly. Instead, you have to walk until your heart rate drops to average. Then stretch the muscle.