How To Build Runnning Endurance

As a dedicated runner, you need to build your running endurance so as to improve your running skills and achieve your targets. It may be frustrating in the middle of the run when you feel you don’t have the energy to continue running, however, you do not need to be a marathoner to be able to improve your running endurance. The following are tips on how to build running endurance;

Drink enough water.

It is important that you remember to take enough water before going on the run. This is because poor hydration compromises various systems in the body, lack of adequate fluid in the body will either force you to stop running prematurely or even slow down your running speed. So, it necessary that you drink enough water before exercising and 30 minutes before running.

Fuel Up Before Running.

It is important that you eat enough nutrients before running to have enough energy when running and even in your workouts. Make sure you don’t overeat before working out as this could lead to gastrointestinal distress. It is recommended that you don’t eat more than 500 calories approximately two hours before running and the diet should be easily digestible.

Run with Your Friends.


Research has shown that running with a group or with friends will enable you to tolerate discomforts and also motivate you to run more and endure the challenges you may face while running.

Put on the right Gear.

You don’t have to wear the latest trendy outfits but ensure you have the right shoes, staples and other clothing to be safe and comfortable while running. There are many brands and types of workout outfit you can put on, visit a running store and get advice on the right shoes to wear according to your foot alignment.

Focus on your breathing.

It is essential that you change the way you breathe while running because it can boost your energy, reduce the stress and also increase your running endurance. It is recommended that if you run faster you should breath faster, holding your breath will force energy in the cells plunges and make you get tired quickly.

Cross Train.

Cross training will help to improve your fitness all over the body. So, you can cycle, swim or even get on a stepper. These exercises will give your bones and joints a break from the impact of running, this will improve your cardio-respiratory capacity and will go a long way into preventing overuse injuries.

Do Intervals (HIIT).

Ensure you incorporate interval training in your running routine because it a nice strategy to increase aerobic capacity, burn fat, strengthen your muscles and improve the running form. You can do this by adding short bursts of speed (20-40 seconds in running duration) followed by longer recovery period whereby you can walk or jog slowly.

Mix Modalities.

This involves having diverse workouts on weekly routine including; short distance pace runs, sprints, ”easy” runs etc. This will give stress to energy systems in the body and enable you to sustain the running activity longer.

Increase Distance Gradually.

It a good strategy to build your running endurance though it necessary not to overdo it. Ensure you increase your running mileage by not more than 10% each week to prevent injuries and enable you to build long-term running endurance.

The above tips will make you build running endurance and help you achieve your running targets.