Endurance is the key ingredient to winning a race or running and marathon anywhere in the world. It doesn’t matter whether you are a beginner or you have been running for a few years. What is important is knowing what you want to achieve from your running training as well as how you are going to do it.
- First let’s talk about strength training for better endurance.
It’s important to remember that a runner will never acquire optimum endurance for running if they don’t push through or undergo some type of “strength training” and while there are some runners who are a little bit skeptical about doing strength-training, thinking that it will slow them down, you should know that strength-training is the most effective and best way of boosting your endurance as far as running training is concerned.
By doing this strength-training, you will surely be a more efficient runner. It teaches you how to deal with stress and fatigue. It is the real secret to maintaining your running form which will mean higher running efficiency.
- Warming up before running is another important factor.
Running right away with no warm-up exercise is not a good habit for any runner. Why? Because doing warm ups before running can actually prevent accidents or injuries at the same time, and more importantly, it conditions your cardiovascular system better.
A proper warm up should include ten minutes of walking, or doing some light calisthenics to prepare both your heart and muscles before running. It is not good to stretch cold muscles because they are prone to overstretching. This is why stretching should only be done when the run has finished.
Running should always enhance how your body feels. Sometimes runners tend to run too fast without taking into consideration their body signals and often encounter injury.
- Build your endurance the right way.
As a runner it is important to always have a feel of your body. Know when you need to slow down and rest for awhile. This is the best way to help to make your endurance stronger. If at any point, you feel tired from a day’s running, then stop for a while. Adding mileage to your training schedule while still feeling exhaustion may only aggravate your condition and make your heart beat go below the normal resting rate. It is important to gradually add mileage and increase it by 5% to 10% every weekly. This way your endurance will increase at a steady and safe rate.
- Running uphill is another great way to boost your endurance.
As a matter of fact it is an excellent way of improving a runner’s overall speed and strength. It has been proven in several studies that it helps develop power and muscle elasticity. It also improves stride frequency as well as length, develops coordination and promotes strength endurance. Downhill running develops control and stabilization as well as improves speed. Combined they help develop maximum speed and strength.
Boosting your endurance when you are a beginner.
While an amateur to runner may want to focus on achieving farther distance from about two miles to four and eventually increasing to six and eight miles more, the more experienced runner may not care as much about increasing their distance as much as they would on boosting their endurance.