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Avoiding stagnation by advancing in each and every new training is the purpose of any runner. If you also want to endure more without getting tired, improving your record with each race, take note of the keys to gaining endurance running, now.

Whether you start running or have been running for some time, you must optimize your training, avoiding routine, to achieve the best results. We must remember that our body adapts to the care and attention that sport demands when practiced regularly, so to increase your running resistance you must plan each of your sessions well by changing the routes, distances and rhythm of your strides.

Gaining endurance means being able to take longer care in time and kilometres without being overly fatigued. With perseverance and keeping in mind certain advice you will be able to gain endurance when running and appreciate good results in a short time.

How to train to increase endurance in the race?

Planning your workout to increase endurance in running involves determining the days you are going to run and how you are going to do it.



If you start running from scratch, you can train two or three days a week, always leaving a rest day between them. As far as distance is concerned, two to three kilometres a day is a good start, although it is best to have the opinion of a personal trainer or qualified monitor to adapt your training routine to your needs. As you get fit, you can increase the intensity of your workouts by running five percent to 10 percent more each week. In this way, you will be able to gradually increase your resistance almost without realizing it.

Experienced runners sometimes find that their training is no longer as effective and that they fail to thrive in terms of endurance in the race. If this is your case, check out these tips that can help you increase both your power and endurance when running:

Train day after day at a different pace

A weekly training plan is essential for running resistance. To give you an example, if you run 3 times a week, a scheme could be:

  • Monday: warm-up (walking at a light pace or by jogging) + five ? seven kilometres at a medium and incessant pace with which you can finish the route without any great care.
  • Wednesday: warm-up + five to seven kilometres at an average pace including some slopes or high intensity intervals (three hundred metres at full speed) + a few minutes walk to favour the restoration.
  • Friday: warm-up + five kilometres average pace + two kilometres of race with progressive intensity, that is, increasing the speed by stretches, to use an example every five hundred metres, so that the last ones are done at your maximum power level.

Varies the route

It's another easy trick to thrive your running technique and increase your endurance while running. A different route always and at all times implies novelties and changes in rhythm to which your body will have to adapt.

Increase time and distance gradually

Progressing in endurance and gaining speed by running is achieved through time and care. Monitoring the symptoms of race fatigue requires at least one long workout per week. The distance you travel should increase because only in this way you will gain resistance in the running in a progressive way.

It also works on breathing

Your lung capacity depends to a large extent on how well you are able to support the entire race. When you run, adapt your breathing to the sound of your stride. Remember that to breathe while running and run faster or to gain endurance, you must get enough oxygen and, to achieve this, if necessary, breathe through your mouth.

Other essential tips for gaining endurance when running

Look for a balanced diet as an ally of your training in which there is no lack of slow absorption carbohydrates that give you, progressively, the energy you need to resist the race. Essential is also adequate hydration to prevent fatigue and exhaustion. Without proper nutrition it is not possible to increase endurance by running progressively.

Finally, good equipment, including running shoes with the ideal cushioning and light, breathable clothing, will also help you feel good running and increase your endurance by running progressively and safely.

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