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How to Increase Running Endurance

January 11, 2024 by admin Category: How To

You are viewing the article How to Increase Running Endurance  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article has been viewed 45,564 times.

Are you a long-distance runner and want to increase your cardiovascular endurance for marathons, or are you simply new to running and want to increase your endurance to run two or three kilometers. Regardless of your skill level – whether you’re a beginner or a pro – this article will guide you on how to take your running skills to the next level.

Table of Contents

  • Steps
    • Increase running endurance with interval training
    • Intertwining exercises to increase running endurance
    • More ideas to increase endurance
    • Schedule a workout
  • Advice
  • Warning

Steps

Increase running endurance with interval training

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Use interval training techniques. Interval training has many benefits that will help you get the most out of your workouts and increase endurance. [1] X Research Source

  • Improve cardiovascular capacity. Long distance running can make you short of breath. Intermittent training increases anaerobic respiration (the ability to deplete oxygen), and when you combine it with aerobic respiration (accumulating oxygen by running light and running long distances), you will be able to run faster.
  • Burn calories. The periods of intense energy expenditure in interval training increase the number of calories burned. The same is true for relatively short accelerations.
  • This practice helps the running session to be less boring. It sounds petty, but the boredom of regular jogging sessions can make you lose motivation.
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Practice at regular intervals. This is the easiest way for you to do interval training, simply by alternating high-speed and slow-paced reps for evenly spaced times.

  • Start by warming up for 10-15 minutes. Start with a brisk walk, then jog slowly and gradually increase the speed towards the end of the warm-up phase to transition to a full run. This way your body is warmed up well before starting a high-speed workout.
  • If you’re new to interval training, you’ll need to get your body used to high-speed periods. Run at a high pace for one minute followed by two minutes of slow running or walking. Repeat this cycle six to eight times. Practice for several weeks until you feel comfortable with the break. Then you reduce the rest time to 30 seconds until the ratio of running fast to slow is 50/50 (like 1 minute of fast then 1 minute of slow). Make sure your body is ready to increase the intensity of the sprints and possibly reduce the rest/recovery time before actually shortening this time.
  • End with a cool down period of 15-25 minutes. Slow down to just a light run and then slowly switch to walking until the end of the cool down period.
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Use the pyramid interval training technique. This technique starts with short periods of high-intensity running, then gradually increases the duration of the high-intensity periods so that the highest intensity run is in the middle of the workout. Next you gradually reduce the duration of these phases before completing the cool down phase. This technique is somewhat more complicated than running at regular intervals, and you should probably use a stopwatch to keep track of time.

  • Warm up for 10-15 minutes. As described above, you start with a brisk walk and then a slow jog, gradually increasing the speed towards the end of the warm-up so that you run at a high speed towards the end of the warm-up.
  • Run for 30 seconds at high speed. Then run at a slow pace for 1 minute. Continue as follows:
  • 45 seconds fast, 1 minute 15 seconds slow.
  • 60 seconds fast, 1 minute 30 seconds slow.
  • 90 seconds fast, 2 minutes slow.
  • 60 seconds fast, 1 minute 30 seconds slow.
  • 45 seconds fast, 1 minute 15 seconds slow.
  • 50 seconds fast, 1 minute slow.
  • Complete with a 20-30 minute cool down phase, ending with a relaxing walk.
  • NOTE–> When you first start an interval training program, you must ensure your health is appropriate. Rushing to exercise too much can cause injury. Just like when you want to increase the distance you run, it is not simply an instant increase, but you have to increase it gradually over time. IF aiming for a particular race then do interval training with longer cycles, longer slow runs months before the race. As the competition approaches, you increase the intensity and shorten the slow run.
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Interval training with irregular timing. If you play tennis in addition to running, you will know that the speed and endurance requirements change depending on the conditions of the competition. Interval interval training helps you blend periods of high intensity with short and long duration in a random manner, more closely mimicking the spikes that often occur in competition.

  • Warm up by running slowly for 10-15 minutes.
  • Mix. Run fast for two minutes and then go slow for 2 minutes and 30 seconds. Run at full speed for 30 seconds then slow for 45 seconds. Mix between fast and slow speed in random time. In a nutshell, you have to make sure to increase the slow run time proportionally as you increase the fast run time. When starting out, you should maintain a slightly longer slow run until your body is ready to shorten this interval.
  • Cool down for 15-25 minutes.
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Set interval running mode on the exercise machine. When you do interval runs on the machine, the machine automatically mixes both speed and surface incline, forcing you to overcome new, more unpredictable challenges. Remember to warm up and cool down after your workout if these aren’t integrated into your machine’s interval training program.

Intertwining exercises to increase running endurance

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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.
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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.
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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] X Research Source

More ideas to increase endurance

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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.
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Run farthest on weekends. If you usually run 3.2km every day of the week, then on the weekend you should run 6.4km.
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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.
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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.
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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.
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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.
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Change your diet. Do not eat refined carbohydrates and eat lean protein, green vegetables more. You should also eat more often with smaller meals.

Schedule a workout

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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.)
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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.
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    Commit to yourself. Don’t give up on your exercise regimen, don’t tell yourself you’ll work out tomorrow, don’t tell yourself you’re too tired, and don’t make excuses for being too busy. Run in the morning to maintain that commitment.
  • Advice

    • Never give up. If you think your health isn’t getting better, that’s not true!
    • Do you know the saying ‘Now or never’? People say it right! Even if you don’t lose weight, your body will be toned.
    • Running in hot weather requires a lot of water for the body, so prepare enough water.
    • Ask for advice from other athletes. Join an online club or forum to find advice from people who have successfully improved running endurance.
    • Write a diary to save detailed information of the running process. You will see your progress over time.
    • Use ankle weights to increase resistance.
    • Don’t run as fast as you can because you might vomit later.
    • Only run at 60-70% endurance to get the best results. Many people often run until they collapse (can’t walk anymore).
    • Drink plenty of water to prevent a severe headache for a day or two.
    • Ideally you should work out 6 days a week and take one day off; That’s because your body needs time to recover. Without rest, your body will be exhausted and muscle and speed will not improve. And if you aim to work out 6 days a week, you could miss a day and still have a good week of training.

    Warning

    • When running, you should NEVER bend over to catch your breath. When you bend over, your lungs are compressed and you can’t get the most oxygen. People tend to bend over, so you should sit or lean against something.
    • Listen to your body to avoid injury. Remember to stretch, warm up, and cool down after exercise. You also need to wear shoes that fit well.
    X

    This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.

    The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.

    This article has been viewed 45,564 times.

    Are you a long-distance runner and want to increase your cardiovascular endurance for marathons, or are you simply new to running and want to increase your endurance to run two or three kilometers. Regardless of your skill level – whether you’re a beginner or a pro – this article will guide you on how to take your running skills to the next level.

    Thank you for reading this post How to Increase Running Endurance at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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