If you want to run further and increase your endurance, you can start now. Just add a few minutes to each exercise session and try to push your own limits, and endure the pain for a few moments longer. If you also want to increase your speed in running, plyometric exercises as well as sprints can help make your body stronger and faster. Follow the steps below to improve your workout results.
Step
Method 1 of 2: Increasing Run Duration
Step 1. Check your running position or stance
Before you want to increase your running distance and speed, you should first master the basics of running. Running with the wrong posture and body position will not give you any results, no matter how far and for as long as you run.
- Swing your arms and walk comfortably
- Relax your upper body.
- Breathe in by inhaling from life, then exhaling air from the mouth.
- Make sure you wear comfortable shoes when running.
Step 2. Measure your run time
Before you start running, set your target. Put on the watch and measure your time according to the set target. Gradually increase the duration of your run from your previous best, then run.
- Don't stop running until you feel the need to stop. Try to keep running even if you feel tired and your feet start to hurt. That way you will increase your endurance because one of the things that allows you to run longer is being able to withstand the pain and/or fatigue.
- Set targets based on your previous record. If previously you could run for 15 minutes, this time try running for 20 minutes. Once you can run for 20 minutes, try running for 30 minutes and so on.
Step 3. Add five to 10 minutes each week
Although the impression is little, but by increasing the duration of five to 10 minutes each week, the duration of your run will be very long. This is a great, steady way to help you run longer without being startled or overtired by adding too much time to your run. Increase the length of your run little by little, and stick to it, even if it's tiring. That's the way to increase your endurance.
- If you usually run for less than 30 minutes, try adding 5 minutes each week until you can run for 30 minutes.
- If you usually run for more than 30 minutes, try adding another 10 minutes each day until you reach your goal.
Step 4. Don't care too much about your speed
You can care about speed later. For now, focus on increasing the duration of your run. Take a leisurely run in a place that you feel is comfortable for exercise or running. Forcing yourself to run longer and faster can make you too tired. So, first increase the duration of your run before starting to increase the speed.
Step 5. Eat the right foods and drinks
What you eat and drink before running can affect your running performance. If you're too full or bloated, you certainly won't be able to run for very long. Do not eat too much or consume the wrong foods and drinks. Consume food and drink with enough nutrients to keep you running for the duration you specify.
- You don't need to eat too many carbs before you run, because that will make you slower when you run later. You don't need a lot of carbs for this, unless you want to run a marathon.
- Almonds, bananas, or bagels with peanut butter an hour before your run are great foods because they're nutritious, but don't slow you down when you run later.
- Drink water. Your body doesn't need sugar to run.
Step 6. Stick to your plan
Your endurance will increase if you can make a plan and stick to it at all times. If you miss a week or two and don't run as planned, you'll lose shape and you'll have to start over again. If you really have to take a long break for one reason or another, you inevitably have to start all over again. Fitness is a process, and there may be times when you aren't quite fit to exercise.
Step 7. Don't push yourself too far
Ignoring the plan and trying to double the duration when you can't afford it will only cost you. Your body needs time to build muscle and fitness, and if you push it too far, you'll either injure yourself or become too tired. Do it little by little.
- Make sure you have an adequate regular rest schedule. Don't run every day. Take breaks one or two days a week to give your muscles rest and recovery time.
- On days you don't run, you can try other sports such as cycling, swimming, or other breathing exercises.
Method 2 of 2: Increase Endurance
Step 1. Walk when you have to
When trying to increase your endurance, you may experience muscle soreness the longer you run. You will feel that your legs are very heavy and too painful to move. No problem, just walk a bit until you can run again. Do this until you can run for the duration you set earlier.
This running/walking strategy is very effective especially for beginners. Over time, try to shorten the duration of your walk. Gradually you will be able to run without stopping
Step 2. Sprint. Doing intense exercise is proven to increase the body's oxygen capacity. This means that running sprints several times a week will help you build the endurance to run longer at a slower pace. Try doing a few minute sprints two or three times a week for six weeks.
- Warm up properly. Sprints put a huge amount of stress on muscles and put them at risk of injury, and warming up helps you prevent that.
- Sprint for 30 seconds at 50 percent capacity, then rest for 2 minutes.
- Sprint for 30 seconds at 80 percent capacity, then rest for 2 minutes.
- Sprint for 30 seconds at 100 percent capacity (full power), then rest 2 minutes.
- Repeat a maximum of 8 sprints depending on your ability.
Step 3. Perform plyometrics. Some sports such as jumping rope and running with knee lifts are very often used by athletes to increase endurance. This exercise can build important muscles throughout the body. Plyometrics also help athletes run longer and faster. Prepare the exercise equipment you will need and start this exercise two to three times a week. Or, try doing the following exercises:
- Run 18.3 meters with your shortest stride. Repeat six times.
- Try jumping on one leg, skipping rope, or jumping rope with knee lifts for five minutes.
Step 4. Rotate heavy and light sessions
This strategy is used by marathon athletes who want to increase the distance they run each week. On a typical day, do two or three short intense running sessions such as sprints. Then on weekends, try running long distances at a slow pace. You'll find long-distance running lighter and more enjoyable than intense running, even if you're running a very long distance and a very long duration.
Step 5. Try running by varying the tempo
Run for 15 minutes at a leisurely pace, then 20 minutes at a higher pace (not sprints), then end with another 15 minutes of leisurely running. Varying the tempo in your exercise sessions will increase your lactic acid tolerance limit, so you can have better endurance.
Step 6. Stay focused - or not
To avoid thinking too much about how tired you are when you run, try listening to MP3s during your run. Or maybe you want to calm down and relax and focus on your run. Whatever works for you, go for it as long as it helps you get better results and allows you to ignore fatigue and pain.
Tips
- Stretch after warming up.
- The most important thing in sports is motivation. If you are motivated and continue to exercise diligently, eat regularly and healthily, you will get maximum results.
- If you're racing or running with someone who's better, try to catch up or follow him so you can forget your tiredness and stay motivated to keep running.
- If you feel out of breath, breathe through your mouth. Breathing through your nose may not provide you with enough oxygen.
- Make sure you use shoes that are specifically designed for running.
- Drink water and cool off after running.
- If you have asthma, or any illness that prevents you from running long distances, take your inhaler with you, or run a short distance, then walk for a while, then get back to running.
- Think positive and optimistic that you can.
- Don't smoke because it will affect your running ability.
- When going to run, start with a brisk walk, then run by maintaining your speed and acceleration for maximum results.
- Run on a track that is straight or with less turns, or where the scenery is beautiful.
- Set a goal each time you run (either time or distance) to help motivate you.
- Try running with a friend, as this will allow you to run at a relaxed pace and motivate each other.
- Stretch after exercise because it will help the cooling process and reduce muscle soreness.
Warning
- If you feel like you're about to pass out, stop running immediately and walk slowly for a few minutes before sitting down.
- Drinking too much water before you start running will tire you out more quickly, and may even make you vomit or pass out.
- If you intend to start a vigorous exercise routine after a long sedentary life, consult your doctor or exercise instructor first.
