Did you know that running is, hands down, one of the most effective ways to burn calories? It'll help you burn more calories than hiking, swimming, rowing, cycling, and more.
But it's not always easy to kickstart a running routine. Before you can start to see the benefits of it, you'll need to begin by building running endurance. And it can take some time to do this, especially if it's been a while now since the last time you went out for a jog.
It's possible to build running endurance by taking the right steps, though. As long as you work on increasing endurance each and every time you head out for a run, it won't be long before you're running five miles—or more!—without breaking a sweat or running out of breath.
Let's take a closer look at the steps you'll need to take to build running endurance.
Begin by Committing Yourself to Running
We're not going to sit here and lie to you: The first few weeks of building running endurance are not going to be very much fun. You're going to have to get into the habit of pushing yourself early and often to increase running stamina.
With this in mind, you're going to need to make sure that you're 100% committed to running before you start doing it. Otherwise, it's going to be very easy for you to call it quits the first time a dreaded side stitch strikes.
Think about why you want to run and what you're hoping to get out of it. It'll be easier for you to push through the tough times and build running endurance when you have an end goal or, better yet, a series of end goals in mind at all times.
Get Your Hands on the Right Running Gear
One of the ways to get yourself more excited about running and building running endurance is by investing in the right running gear. There are all kinds of things that you can buy to keep yourself comfortable when you're out on a run.
Here is just some of the running gear that you should consider buying before you start going on regular runs:
- Running sneakers
- Running socks
- Running tights
- Running shirts
- Running gloves
- Running hats
You should also think about picking up a nice pair of headphones so that you can listen to a running playlist while you run. Music is a great way to increase running stamina.
Consider Downloading a Running-Related App
Years ago, people who enjoyed running usually brought Walkmans along with them to listen to music along the way. But these days, they often carry their smartphones with them when they run to play music.
If you're going to do this, you should consider loading your smartphone up with one or two running apps. At this point, there are dozens of apps out there that you can use to improve your runs and make the most of them.
There are some apps that will track how far you run, what your running pace is, and how many calories you burn while running. There are others that are designed to help those who are trying to build up their running endurance over time.
You should try and find one that is set up to make it slightly easier for you to go about increasing endurance. These apps will show you how to go from not running at all to running several times a week and increasing your distances over time.
Set Small Running Goals at the Start
You're not going to go from sitting on your couch every single day and not exercising at all to running five miles three times a week. It's just not possible for you to do this, even if you're still on the younger side and in decent shape despite your lack of exercise.
Instead, you should set small—very small—goals for yourself when you're working on building running endurance and strive to achieve them. It's the only way you're going to feel like you're making any progress at the start.
If you download the right app, it'll help set goals for you and congratulate you when you achieve them. But even without an app, you can come up with small goals that will be easy enough to hit.
For instance, you might want to start things off by jogging for 30 seconds at a time and then walking for 30 seconds. Once you can do that with relative ease, you can then move it up to jogging for 60 seconds at a time and then walking for 60 seconds.
By setting small goals like this, you'll find it to be much easier to build running endurance. You'll feel yourself getting stronger every time you go out for a run.
Find Someone to Go Running With You
Do you know someone who might be interested in running with you? If so, don't be afraid to ask them to tag along on runs as often as you can.
It can be difficult to motivate yourself to run on a regular basis when you're just getting started. You'll have to dig really deep to find motivation on some days when you're running alone.
But when you have a running buddy, they'll be right there by your side providing you with a boost whenever you need it. And when they're having a rough day running, you'll be there for them to set them up with the motivation they need to keep going.
Make Sure You're Properly Hydrated and Fueled Up for Running
According to recent surveys, about 80% of Americans admit to not drinking enough water day in and day out.
You might be able to get away with not taking in enough water if you don't get much exercise. But you're not going to be able to do it if you plan on running a few times every week. It'll be essential for you to drink as much water as you can.
It'll also be essential for you to eat the right foods both before and after a run to keep your body fueled up. Some good pre-running foods include:
- Oatmeal
- Bananas
- Peanut butter
Meanwhile, some good post-running foods include:
- Greek yogurt
- Bagel
- Protein shake
You might also want to work some supplements into the mix that are designed for distance runners. Visit https://umbrellalabs.is to see one that might work well for you when you're building running endurance.
Learn How to Control Your Breathing While Running
When you're out on a run, it's very important for you to make sure that you're breathing properly to give your body enough access to oxygen. If you don't develop good breathing techniques, your body is going to feel more fatigued than it should, which will prevent you from increasing running stamina like you want to.
Generally speaking, the faster that you're running, the faster that you should be breathing. Some people will try and hold their breath while they run in an effort to push themselves harder. But all that does is make it more difficult for them to keep up their pace since they start to feel fatigued in no time.
Using the right breathing techniques isn't going to happen right away when you first start running. You'll need to build up your running endurance so that you're able to get the proper amount of breaths in as you run.
It's why starting slow and trying to accomplish small goals first is so vital. It'll help you to gradually build up your endurance so that you can begin to breathe easier while you run.
Switch Up Your Pace While Running From Time to Time
When you first start up a new running routine, it's smart to begin with a slow pace and build upon it over time. If you come out running too fast, you're going to burn through all your available energy at once and struggle to maintain any sort of pace.
For at least the first few weeks, you should concentrate solely on working your way up to a normal pace. Don't worry too much about switching up your pace while you run. It's not going to yield good results since you'll still be whipping your body into shape.
Once you begin to feel more comfortable running, though, it's a good idea to start switching up your pace while you run. You can run hard for 30 or even 60 seconds at a time before slowing your pace up and taking it easy to give your body time to recharge.
By going back and forth between different paces, you'll push your body in a new way and see favorable results. You'll notice that your endurance will begin to get so much better when you're constantly shifting gears and throwing new challenges in your body's direction.
Again, this is not something that you necessarily want to do as soon as you start up a running routine. Your body isn't going to be equipped to handle too many changes of pace and will break down on you if you're not careful.
But once you get the hang of running and can run for longer stretches of time without walking, you should be able to adjust your pace on the fly and build on your endurance.
Look for Other Ways to Exercise Outside of Running
You can increase your endurance over the course of a few months simply by running if that's all you want to do. But if you can swing it, you should also think about trying to work some other forms of exercise into your life.
Cross-training is one of the main keys to building up your endurance. By doing a bunch of different kinds of exercises, you can make the various muscles in your legs stronger and give them the power they need to push you through almost any run.
Some good exercises to do if you want to build up your endurance include swimming, weightlifting, and cycling. You might also want to consider signing up for fitness classes that will call for you to hop, skip, and jump around and get your blood pumping.
Staying active is the name of the game when your goal is building running endurance. You should avoid overdoing it and give your muscles the time they need to heal. But you should also try to do different types of exercises to get yourself into the best shape possible.
Track the Progress You Make to Stay Motivated to Run
As we alluded to earlier, there are going to be times when you're not going to feel motivated to run. It'll seem like you're not making any progress at all, even though you're clearly building running endurance.
One of the best ways to get yourself over the hump and maintain your motivation is by tracking your progress over time. It'll feel so good when you see that you've gone from running just 0.4 miles without walking to running 2.7 miles without walking and so on and so forth.
If you decide to use an app to map your runs, rely on it to keep track of your statistics. Or if you don't use an app, write your running stats down on your own.
By monitoring your progress, you'll see how much stronger you've gotten over time and find the motivation you need to go on your next run.
Follow These Steps to Start Building Running Endurance
It's impossible to build up your running endurance overnight. It can take days, weeks, and even months of running to see real results as far as running endurance is concerned.
But you shouldn't let that stop you from starting a running routine and putting your best foot forward. By following the tips found here, you can start building running endurance right away and transform yourself into a respectable runner.
Would you like to learn about the many benefits that will come along with running regularly? Read through the running articles on our blog to see why you should start running today.
