Your best tip for building endurance while running

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Run intervals. I have found that running 3:1s (3 minute run, 1 minute walk) allows me to go much longer distances without struggling. And honestly, my pace is not that much slower than when I was running straight without walk breaks. Over time, you can increase the run intervals so you're not walking very much (e.g., 1 minute per mile.)

This is the advice you need. Running internals is the best way to increase your endurance and actually enjoy running those longer distances. And don't worry that intervals will slow you down--I ran/walked my first marathon and finished a full hour faster than my second marathon, which I ran the entire way.

I totally agree with the recommendations to run intervals, and NOT running slower. Sprint work will dramatically improve your lung capacity, which will improve your endurance. I noticed a huge improvement in my endurance and my long distance running pace when I committed to weekly track workouts where I ran a variety of sprints. Another thing that really helped me was doing cross training in spin classes that focused on speed interval training. If you have access to a gym, download the Peloton running app and try Robin Arzon's HITT, tabata or interval and arms classes. She is a long distance runner and swears that cross training on the bike improves her running. After having my second son I got back into shape by exclusively taking spin classes with the Peloton app, and when I went out for my first run, I was shocked to find that I was easily able to go 4 miles with no problem. There is no way I would have been able to do that cold without taking the Peloton classes.

Two things: First, the PPs who are suggesting intervals mean run/walk, not track speedwork (what more experienced runners refer to as intervals).

Second, assuming that OP is a new runner, the advice to do track speedwork is completely wrong. For a new runner, sprint work will get you injured. Most new runners have an idea of the speed that they should go when running, and try to stick with that for 3 or 5 or 10 miles despite the fact that it is far too fast for their current conditioning. If you want to run long, slow down until you're running at a pace that you can comfortably carry on a conversation. As a new runner, for speedwork all you need is strides ones or twice a week at the end or your regular run. Google this for an explanation.

For runners who have been running for a year or so and are not overweight, sure -- speedwork at the track is your friend. But I wouldn't bother with HIIT or tabata or Peleton (nothing wrong with HIIT as a protocol, but most of what's sold as HIIT is nothing of the kind). Old school track intervals --- 10x400, 5x1000, 4x1200. That's how I got my 5K under 18:00 and my half marathon under 90 minutes in my 40s, and if you ask a track coach, that's what they will have you run.