It doesn’t matter if you have signed up for your first 5K or if you are an elite marathon runner; running faster and further are common training goals for people of all fitness levels.
Even though there is no “one best way” to boost your running stamina, there are some guidelines you can use to help you perform better and remain injury-free. Keep reading for helpful tips on how to improve running sped and endurance.
Increase Your Mileage Weekly
Take some time to look at the structure offered by several training plans – even if you aren’t ready to start training. These are designed to help you increase your distance and push your speed over time. They also help ensure you do not overdo it.
This usually translates to several short runs a week and a long weekend run. The runs should become progressively longer each week.
If you want to increase your aerobic capacity while improving your endurance to run further than you can now, you must train regularly and consistently. By training consistently, you can begin increasing your aerobic activity, which refers to the amount of oxygen your muscles use while strengthening your muscles.
When you start to add more runs to your week, make sure you do this easily and slowly. Speed will follow endurance. If you need an additional boost for your daily run, look here.
Add Strength Training to Your Routine
If you do not do this already, now is a good time to add resistance training to your workout routine. Engaging in strength training for two to three days per week can improve your running abilities.
Also, when you increase your muscle strength, you can reduce the possibility of an injury. Try to engage in full-body workouts that target all your major muscle groups.
Listen to Your Body
Now you have to figure out how many additional miles you should add to your training plan every week. According to running experts, you should not try to increase your total mileage by over 10% per week.
However, you do not have to limit yourself to this if you feel good.
This does not mean that you need to double your mileage in just seven days – this is a quick ticket to shin splints. Instead, you need to pay attention to how you feel and then adjust your running mileage according to this.
Now You Know How to Improve Running Speed and Endurance
If you want to improve running speed and endurance, start with the tips here. Over time, you will find that it is easier to run further and longer than you did before.
If you found the information here helpful and you are searching for other health and wellness resources, be sure to check out some of our other blogs. We focus on providing actionable, helpful tips for men and women at all fitness levels.