Run Longer: Tips To Build Endurance

Many newbie runners give up on running because within a mile (or less), their legs start to get sore, and they breathe like they’re a huff and a puff away from passing out.  As runners, we all want to boost our endurance. The most  common mistake for increasing endurance is only focusing on cardio activities like running or cycling.


Here are some tips that could help you build endurance:

  1. Run more often.

As with anything, practice makes perfect. You can’t expect to run a mile if you only run twice a week. Spread out your workouts over the week. You can run shorter distances, but do it more often.

  1. Head for the hills.

Running up hills is another way to build leg and core strength as well as lung endurance. If you’re on the treadmill, increase the incline.  At first you’ll be cursing it, but after a couple weeks, you’ll be craving them.

  1. Combine strength days with cardio days.

It’s not all about running. The more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Most people make the mistake of reserving one day for strength and another day for cardio. Experts will suggest that you combine the two instead.

  1. Reduce your amount of rest.

Of course, you want to be able to put up more strength, so you have to rest less at the gym. Men usually give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater stamina and endurance, be ready to sacrifice break time. Only take a break if you physically cannot continue.

  1. Routine is the enemy.

Switching up your workout is essential to building endurance and stamina. You will need to move the muscles in different ways so that you don’t overuse them. Plus, it becomes more motivating and exciting.


Above are simple yet effective endurance-boosting strategies that have worked for a range of runners. Not all will work for you, but one or more will, and that should be enough to drastically boost your endurance.


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