Easy endurance running makes up 70 to 80% of your training. It is the foundation of running training and also of performance. Every athlete, even top champions, does easy endurance runs. Even if the pace feels very slow, it will naturally improve with consistent training. You can improve your running endurance. As it gets better, you will feel more relaxed on your runs and more efficient, which will help you progress.
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Run regularly and keep it easy
You already know that building endurance does not happen overnight. It is a long-term process, but it is absolutely worth it. Endurance can be tracked using the endurance index. You can calculate your current endurance index, then check it again in a few months to see your progress.
Our very first tip to improve your endurance is to run regularly. That does not mean every day. It depends on your level, but you do need to get your body used to the effort, easy, but a little longer.
Stick to your easy endurance pace. Your breathing should feel comfortable, you should be able to talk. You can use your heart rate to double-check your intensity. If you have a chest strap, even better, it is more accurate. In endurance you should be between 60 and 70% of your maximum heart rate.
When you start to notice your heart rate dropping at the same pace, and that pace feels easier and easier, it is a clear sign your aerobic endurance is improving.
Improve your running form
To run more efficiently and waste as little energy as possible, good running form is essential. Improving your running technique starts with a few simple cues.
- Use your arms well and keep them swinging straight forward and back
- Relax your shoulders
- Stand tall and open your chest
- Your foot strike should land around the midfoot
- Stay strong through your core
- Keep your stride natural, do not force longer or shorter steps
To improve your running technique, you will find drills-based workouts in the RunMotion Coach training plans. These are short exercises that help you improve your stride and overall running economy.
Add short intensity sessions
As mentioned at the start of this article, endurance accounts for 70 to 80% of your training. The rest goes to intensity sessions. That is what helps you gain speed and give your endurance a boost. By doing interval workouts with longer sustained efforts, like fartlek runs or threshold sessions, you also increase your endurance capacity.
In the RunMotion Coach programs, you will find longer intensity sessions like fartleks (for example, 3×8 minutes at 10K pace).
Do strength training
Build durability and power with strength training. You can create a simple routine to do 1 to 2 times per week. Strength work is also a great way to train your cardio. All you need is to set up a circuit by combining a few exercises, decide how many rounds you want to do, and how long you stay on each movement.
Here are a few exercises you can include in your routine:
- Forward and reverse lunges
- Squats
- Calf raises
- Plank and core work
- Wall sit
- Squat jumps
- Mountain climbers
- Burpees
We recommend starting with two blocks and increasing progressively once you feel comfortable. For your strength sessions to be effective, there is no need to chase the maximum number of reps. Take the time to do each movement correctly and with control.
Now that you have all the keys to improve your running endurance, the next step is simply to apply these tips. You can download the RunMotion Coach app to help you reach this goal with a personalized, adapted training plan. Happy training!