How to Build Endurance as a Runner
Endurance training is necessary if you wish to be a runner. Generally, building endurance helps runners cope with long distances and different terrains.
Before starting any run, it is essential to warm up the body. Quick warm-ups may include jumping jacks, arm, and shoulder rotations, waist stretching, and jogging on the spot. This is important to send blood flowing to the muscles and reduce soreness in the body.
Using the right running gear is also an important component when preparing for endurance runs. A good pair of running shoes and comfortable running pants or shorts will go a long way in reducing the occurrence of muscle cramps and injuries.
Consistency is important for anyone looking to build endurance. Consistently training yourself to go farther each day strengthens the muscles. While running for endurance, slow and steady is best. You can increase the distance each time and spread the runs out three to four times a week.
In the first days of endurance running, do not go past your usual threshold. Do not increase your pace while increasing the distance, even if you are tempted. This will prevent fatigue, remove unnecessary lactic acid from the body, and enable you to increase endurance.
When you increase your running distance, do not forget rest periods during and after a workout. Resting is integral to endurance training because it helps prevent injuries and rejuvenates the body. After an intense run, a rest period should be one to two days.
After an injury, run slower than usual to avoid pain. Slow runs also improve cardio training and endurance.
Endurance training also includes diet. Carbohydrates should form up to 65 percent of a runner’s daily calorie intake to provide you with enough energy to increase the distance. Oatmeal and brown rice are high in carbohydrates and good sources of energy.
A good running technique conserves energy so you can go farther distances. Try running with your body held straight as if a string is attached to your back and being pulled upward. Try for 170 to 180 steps per minute, ensuring that each step lands in your center of gravity. This helps you lose weight, build muscle, and generate a running rhythm.
Using a heart rate monitor can help you see how hard you can push yourself while running and record the length of recovery periods. The benefit of recording the heart rate is to compare the intensity of the current run with the last to note whether stamina is providing a safety line to avoid overworking the body.
If you prefer to use a treadmill, tilt it so that it inclines a little instead of running flat. Inclining the treadmill from 0.5 to 1 percent helps you avoid passive running and provides the same benefit as if you had exercised on natural terrain.
Remember that running is a mental as well as a physical endeavor. The mental part includes preparing the mind and pushing yourself to go further. If a mile seems daunting at the beginning, break it into two half miles.
