The Key To Endurance Is Consistency - Deepstash
The Key To Endurance Is Consistency

The Key To Endurance Is Consistency

As you improve your endurance, you will find distances that were formerly challenging will become easier.

  • Run multiple times a week
  • Run for both consistency and speed (set different goals for different runs within the week)
  • Remember: it usually takes 4-10 days to benefit from a run

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These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed. Tempo runs should be a “ comfortably hard ” pace that lasts from 20-40 minutes and up to 60 minutes for more advanced runners. They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain.

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To run farther, you’re going to have to actually run farther! Either increase your long run by 5 – 10 minutes or add 0.8 – 1.6 km (0.5 – 1 mile) each time . It might not sound like much but it begins to add up. When you get into a bigger volume of training for a half marathon or marathon, your long run should be roughly 30-50% of your total distance for the week. Do your long run at a slow and sustainable pace. Go slowly and just focus on covering the distance. Remember, speed follows endurance.

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RUNTASTIC TEAM

Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always holds true, doing too much too soon only leads to injury or overtraining.

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To increase your aerobic capacity and improve your endurance to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.

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The farther you run, the more you’re challenging yourself and therefore need to ensure your body is recovering between sessions. Good recovery comes from a good diet, stretching and sufficient sleep . Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.

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Assess your running skills honestly and decide on the best goal for your current level of fitness. To be safe, avoid overtraining and running with an injury.

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Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reliever and will improve your health overall.

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The average human running speed

According to a massive RunRepeat study based on over 34 million race results, the average running times are:

  • 35 minutes for a 5K
  • One hour and two minutes for a 10K
  • Two hours and 14 minutes for a half-marathon
  • Four hours and 26 minutes for a full marathon.

We should keep in mind that the data is collected from race results. It doesn't mean every runner is racing or running as fast as they can.

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Average Running Speed
  1. Average running speeds, or pace, are based on a number of factors. These include current fitness level and genetics.
  2. In 2015, Strava, an international running and cycling tracking app, reported :
  • The average speed for men in the United States was 9:03 minutes per mile (1.6 kilometers).
  • The average pace for women was 10:21 per mile.
  • That data is based on over 14 million logged runs.

**If you want to improve your average pace per mile, try the following workouts to increase your speed and build up endurance.

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