It is no secret that endurance is key to a healthy lifestyle. Whether you are trying to lose weight, maintain your current weight, or improve your overall health and fitness level, endurance is essential for a sustainable workout regimen. Many people try to build endurance by running long distances as fast as they can. This can be dangerous and counterproductive, especially at first. We will discuss seven ways that you can build endurance safely and effectively.
First and foremost, you should always build up your mileage slowly. This is especially important if you are new to running or have not been active in a while. Start by adding just a few miles each week until you reach the distances that you are targeting.
Second, try Yasso 800s. Whether or not you are actually training for a marathon, these workouts will help you find your marathon pace which will be a good indication of your initial endurance as well as a tracker for how you progress. Start by running 800 meters (two laps around a track) at your goal long distance running pace. If you can do this without too much difficulty, you are on the right track for marathon success. Take a short break and then repeat the workout four or five times. Observe the changing level of difficulty over time to track how your overall endurance is improving.
Third, run long and slow. This type of training will help you build the endurance you need without running the risk of injury. Start by running at an easy pace for 30 to 60 minutes. As you get stronger, gradually increase your time and intensity.
Fourth, make every workout count. This means incorporating a variety of exercises into your routine in order to achieve maximum results. In addition to running, add in some weight training, resistance training, and interval training. Each of these exercises will help to improve your endurance over time, even if it may not seem like it at first.
Fifth, add plyometrics to your workout routine. This activity helps improve the power of your muscles while developing muscular endurance at the same time. Plyometrics are also beneficial for building bone strength as well as joint health and flexibility. For example, incorporate box jumps or jump squats into your workout a few times a week.
Sixth, run longer tempo runs. A tempo run is a middle-distance run that is slightly slower than your race pace. This type of training will help you to improve your running economy and increase your lactate threshold. Tempo runs are typically around 20 minutes long.
Seventh, eventually work up to running long and fast. Once you have built up your endurance through the other methods mentioned above, you can start to add in more challenging workouts and harder runs. For example, run a tempo run for 30 minutes or longer at a slightly faster pace than normal.
These are just some of the ways that you can build endurance when training or when you just want to optimize your workouts over time. Remember to start slowly and gradually increase your mileage, intensity, and duration. And most importantly, have fun!