How to Build Endurance to Run

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The best way to build endurance to run is to increase your running distance and time. Read on to learn how to build endurance to run.

Things You'll Need

  • Motivation
  • Start out slow if you are new to running. Start with ¼ to 1/2 mile per session, three times per week.

  • Add distance to your running. Once you are able to run 2 to 5 miles per session, add 10 percent to 25 percent to your total weekly distance. For example, if you can run 2 miles three times per week, you can either add a day where you run 1 ½ miles, or you can add ½ mile to each 2 mile sessions.

  • To switch up your workouts, add time to your running. Instead of running 2 miles in 15 to 25 minutes three times per week, run for 30 minutes three times per week. Keep adding time to each sessions, or add one session per week.

  • Add a cross training or interval training session. This session will cause your body to have to adapt to new stresses, which can keep you from hitting a physical and mental plateau in your workouts.

  • Take a step back week. Every three to four weeks, you should give your body a chance to rest. Drop your mileage by 10 percent to help your body recover and keep you from hitting a plateau.

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