As some of you know, I am trying to get back into running regularly to prepare for my half marathon. One thing I have always noticed is that runners can have a hard time making improvements when they are stuck on their daily routines like me… We need to continue to build our endurance and run just a little further or quicker. Hard work and motivation can help us!
Just a few more steps each time. Focus on just taking one more step, running one more minute or even just making it one street further than you did last time. Have patience with yourself and your body. Give it time to adapt to the small changes you are making. Small, manageable steps will eventually become huge leaps in endurance.
Here are a few ways that I have found to build endurance:
Slow Down. When you are first starting out, keep most of your runs easy-paced. Slow it down so that the effort is easier. Many of us push too hard on runs. If you are finding that you are wiped out after every run, slow it down by even 30 seconds per mile and you’ll be amazed at how much further you will be able to run.
Rest Days are Important. Take a complete day off – no cross training, yoga, barre, etc. Just let your body have 24 hours to rest, recover and get rejuvenated.
Run Often. Running, just like any other activity, will improve the more you do it—not necessarily more miles, just more often.
Focus on your Form.. While you don’t need to have perfect form, it’s much easier to run if you have good form. You can do this by watching other runners and/or videotaping yourself.
Mix it up! Focus on improving your overall conditioning, not just the running aspect. Things like cross training, core work and strength conditioning will only help you feel stronger and run further.
What are some ways you build endurance?