Running, whether you love it or hate it, is one of the most effective ways to build cardiovascular stamina and shed fat. At some point, all running enthusiasts wonder how they can boost their endurance. Well, our team has compiled our 5 favorite tips for you to increase your endurance, stamina, and distance!
1. Be consistent
Consistency is key. To increase your aerobic capacity or to run farther than you currently can, you need to train as consistently as possible. This kind of training will build your aerobic base while increasing your aerobic capacity, all while strengthening your muscles in the process. You should aim for at least 4 running sessions a week for at least 30 minutes, and make one of them your long run where you continually push your limits.
2. Eat For Endurance
As a runner you will need your carbs. Carbs should make up 55%-65% of your calorie intake. While that does not mean you need to eat whole pizzas or drink sodas, you still need to eat the right kind of carbs. Some healthy options are whole grains, brown rice, and oatmeal with fruits and nuts. Foods that are two sugary will spike your blood sugar, which inevitably will lead to a crash.
3. Go the Distance
If you want to run farther you are going to need to increase how far you run. We recommend you increase your weekly long run by 5 minutes or a half-mile each time. While it may not sound like a lot, you'll slowly increase your total distance. Do your long run at a sustainable pace and finish strong. Speed will naturally follow endurance.
The more you run the more you challenge yourself and need to ensure that you are recovering. Recovery will occur naturally if you maintain a good diet, stretch, get a sufficient amount of sleep, and eat a quality meal or snack of protein and carbs after you finish your run. 30 minutes after your workout is the optimal window of recovery for your body to absorb the nutrients to refuel and recover with it. Focusing on this will help you recover between sessions and go into each run feeling strong.
5. Mental Preparation
Increasing your endurance will be a daunting task, but you must assure yourself that it is possible. Mentally preparing yourself for your long run will make it much easier. Some ways to make a long run seem easier are to break it down mile by mile, or imagine that you need to run twice as far each time. Running is as much a mental game as it is a physical one.
We hope that our advice increases your endurance and helps you run father you you have been able to before. And of course be sure to use EnduraQ to help you with your increased endurance and recovery!