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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.
Steps
Increase running endurance with interval training
- 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.
- 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.
- 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.
- 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.
Intertwining exercises to increase running endurance
- 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.
More ideas to increase endurance
Schedule a workout
- 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.)
- 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.
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.
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.
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