Your best tip for building endurance while running

[Anonymous]

Trying to increase my distance but failing miserably. And...go!

[Anonymous]

Run slower. Maybe a lot slower. That is literally all there is to it.

[Anonymous]

What distances are you currently running?

Best tip I ever got when training for marathons - never walk for more than 1 minute. Even if you have to take another break in a couple of minutes, just keep up the run walk schedule. Finish your distance b

[Anonymous]

^Run slower, run longer. Exactly right. Don't try to go your regular pace. Eventually, you can up the pace, but for now, keep comfortable.

[Anonymous]

Run at a pace where you can comfortably carry a conversation. The endurance will come.

Good luck OP!

[Anonymous]

Slow down and only increase your distance very incrementally during the heat and humidity of summer. When cooler weather comes on the fall, it will feel much better going for longer runs.

[Anonymous]

Run at a steady pace until you fatigue. Walk at a fast pace until you recover. Run again. Walk. Run. Walk. Your goal is to reduce the amount of walking. That's how I trained for my first marathon. It's an easy way to build distance without getting used to running at a slow pace all the time. It also helps prevent injury. Listen to your body. Don't increase your time or your milage by more than about 10% per week. And stay hydrated. Good luck!

[Anonymous]

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.)

[Anonymous]

Are you a new runner or a seasoned runner looking to go longer distances?
Outdoor or on a treadmill?

[Anonymous]

Speaking of intervals, download Jeff Galloway's 5K app. It's great.

[Anonymous]

Set a distance goal and work toward it. For example, 10 miles. Endurance will come naturally.


This schedule:

Monday: comfortable/unchallenging pace and distance
Tuesday: speed work (sprints, tempo, etc)
Wednesday: comfortable run like Monday
Thursday: long, slow run (70-80% of distance goal)
Friday: rest
Saturday: full distance goal
Sunday: rest.

[Anonymous]

Definitely intervals. If you run 3 days a week start with a comfortable distance/speed, then do interval work, then do a longer distance at a comfortable speed. Intervals could be run 3min walk 2, and do that for however many times you want/can.

[Anonymous]

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.

[Anonymous]

Cross train by lifting weights!

[Anonymous]

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.