Evox Fitness Concept

6 TIPS TO INCREASE ENDURANCE IN RUNNING

Running is the best way to strengthen the cardiovascular system and optimize circulation. It is considered as one of the most complete and healthy physical activities.

Day after day, being able to run a few more meters, reaching a good time, should be your goal. At first glance, pushing your limits may seem like a difficult task that requires a lot of effort. However, it can be simpler than you think to run longer distances and build up stamina. You need motivation, determination and discipline.

But to get there, there are six fundamental pillars to improve endurance during the race: breathing, food, training, supplementation, complementary exercises that reinforce common running exercises and warm-up/stretch. For a good development of the run, you should stretch before and after running. To warm up your body, always start running at a lower speed and increase it according to your physical condition.

You should adopt a healthy diet always accompanied by good hydration. Before, during and after training, focus on your carbohydrate intake. The availability of this nutrient as an energy substrate for the muscle and central nervous system becomes a limiting factor in high-effort training. It is also important not to smoke before or after physical exercise. This is the worst moment, as smoking causes harm, especially to the ability to take advantage of breathing, a necessary condition for the good performance of activities.

Get to know our tips to increase your running endurance:

 

AT YOUR RHYTHM

To run longer and perform better, take your pace. If you still don't have stamina in the race and you feel uncomfortable after a few minutes, start with a shorter time. For example, do your best for 3 minutes, take a break and so on. Once you get used to this pace, start taking breaks after running for longer.


OVERCOME YOURSELF DAY AFTER DAY

To run faster, you need to run regularly. Easy runs can be great for improving your physical condition, as they are also important for recovering from more demanding runs, thus contrasting with more intense workouts. Get over yourself every day.

 

START WITH SHORT DISTANCES

Contrary to what you might think, doing good times in the 5 kilometers is not synonymous with always running 5 kilometers. So, as mentioned above, like time, you should start with a shorter distance. The trick is to vary the distances so that your aerobic skill increases. Intersperse short distances with longer ones in your runs. You'll see resistance levels and speed improve before your eyes.

 

TURNS MOUNTAINS INTO TRACKS

Both endurance and speed play an important role in any race. Uphill running offers the benefit of being able to work on these two aspects at the same time. To run uphill, accelerate as hard as you can for a few metres. Then recover by running downhill lightly. And repeat.

It really is that simple and can be a great tool to quickly improve your stamina.


A GOOD NIGHT SLEEP

Poor sleep negatively influences the performance of various activities, including running. A good night's sleep is important to repair the physical and emotional wear and tear on the body during the day. In addition, while you sleep, the body releases substances essential for performance.

It's important to prioritize sleep before a few sleepless nights turn into an inconvenience. In addition to being important for health, good sleep habits improve general well-being and ensure more vigor and endurance in exercise.

 

CHALLENGE YOUR FRIENDS

Running regularly is one of the best options to improve your stamina and see results quickly. This is an evolutionary process and if you don't practice it often, your body stagnates.

Our advice is to challenge your friends to feel extra motivation and the obligation not to fail, even on that day when you don't feel like it.

This activity doesn't just require resistance training. Your body needs strength! Your legs need to be in shape, as well as your glutes and thighs. They are the main members for a good performance and they play a very important role in your rhythm.

Running faster isn't the only way to improve running performance. Gradually increase the duration of training so that your body develops more and more. It's easy to get more muscular endurance with regular exercise.

 

Alexandre Ichim