Almost every runner wants to increase endurance in running. There are several effective ways, each of which will definitely help you become faster and more resilient.
Running is the most accessible sport played by millions of people around the world. For some, running just helps to keep oneself in good shape, while others see it as an opportunity to grow above themselves, competing with others and speed.
It is unlikely that any of the runners will refuse to increase their running endurance - that is, learn to run faster and longer. There are several options for increasing stamina, each of which is aimed at a specific category of people. Since we are all different, each of us will find one way more acceptable than the other.
Important! In all cases, the following training regimen is considered - three days a week with 1-2 days rest between workouts.
Method one - increasing the distance
This is the easiest way. You need to run 30-40% more distance than usual. For example, if it is normal for you to run 3 kilometers at a time, run 4 kilometers. At the same time, the pace does not decrease. Increase the load every month until you reach seven kilometers at a time. With three workouts per week, you will significantly increase your endurance and can easily run three kilometers, while your running speed will increase, and your body will be able to easily endure loads.
Method two - torn rhythm
Craig Beasley, a renowned marathon runner from Canada, recommends increasing running endurance in the following way.
You need to run at maximum speed for 30 seconds, and then switch to normal walking for five seconds. After walking - running again and so on. Only 8 cycles per workout. Within a month, running endurance will greatly increase, the body will become stronger. Naturally, over time, you can increase the number of cycles as desired. The main thing is not to rush things.
Method three - interval running
It is necessary to run at a given speed from 400 to 800 meters. After resting for 1-2 minutes, repeat the run. Such intervals should be 4-5 at the initial stage. After a week, you can add another interval, and so on. After a couple of months, you will surely feel ready to run twice as much as before at the same speed. The legs will get stronger, the body will become much stronger.
Method four - changing the running rhythm
This method works well for more trained athletes. It is best performed in a stadium where the circle around the pitch is 400 meters. In the first ten workouts, it is enough to run five to six laps.
After warming up, you need to start winding circles. Each circle repeats the previous one. First, 50 meters is the fastest run possible. Then 50 meters of easy jogging for recovery. After 50 meters, the pace is slightly lower than the maximum and again 50 meters of the recovery run.
If it is not possible to run around the stadium, you can replace the explosive run with a shuttle, which also develops coordination well.
Method five - tempo long-distance running
Patrick Noble recommends focusing on long-distance, long-distance running once a week. For example, if at your normal pace you are able to cover ten kilometers in 50 minutes, then try to run seven kilometers in 30 minutes. Increase your tempo run by a few minutes each time. After a couple of months, you will not recognize yourself - that is how your running endurance will increase.
