Fitness
It’s about training yourself both physically and mentally.
Here, running experts share everything you’re gonna wanna know to improve your endurance.
Why Is Endurance Important?
How Long Does It Take To Build Endurance?
Not everyone is born with natural endurance, says Takacs.
How To Build Running Endurance
1.
Running is great, but using the run/walk method is a suitable alternative, she tells Bustle.
Thattime spent on your feetis helping your body build the necessary endurance to cover the distance.
Run Slowly
The saying slow and steady wins the race really applies to distance running.
This has been proven to be the key factor that drivessuccess in endurance events, he tells Bustle.
Run coachTori Williamssuggests a five-minute warm-up followed bydeadlifts, single-arm bent-overrows, single-legglute bridges, and a round ofplanks.
Run With Friends
If yourestruggling with motivation, see if a friend will tag along.
The fastest way to sabotage your running goals is to be sidelined by an injury, Brown tells Bustle.
The easiest way to get injured is by doing too much too fast.
Try stretches,active recovery like walking and swimming and chill rest days where you do nothing at all.
You want your body toturn oxygen into ATP energy efficiently.
ATP is the energy currency of the cell.
Schillaci recommends sprinting up a staircase.
Run up for 30 seconds and repeat 15 to 20 times.
To train them, aim for slow and steady five-mile runs.
(Schillaci does his on Saturday mornings with a friend.)
You are recruiting moreslow twitch pop in 1 muscle fibers.
The power output is lower, but it’s possible for you to work for a longer time period.
Try The Progressive Running Technique
Brown says hes a huge fan of the progressive run.
Pay Attention to Your Form
If youre out running all the time, good form is crucial.
Run from your hips and not as much from your knees.
Keep your feet inshoes that feel goodand offer you the support you are looking for, Brown says.
Studies referenced:
Baker, J. S. (2009).
Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise.Journal of Nutrition and Metabolism,2010.https://doi.org/10.1155/2010/905612
Gist, NH.
Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis.
Hoppel, F. (2021).
Ultramarathon Running on Mitochondrial Function of Platelets and Oxidative Stress Parameters: A Pilot Study.
Muscle Fiber throw in Transitions with Exercise Training: Shifting Perspectives.
Sports (Basel).
