Learn more about exerciseandfitness with this collection
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2. Constancy
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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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 le...
RUNTASTIC TEAM
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4. Run Tempo Runs
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 ru...
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5. Recover
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 ...
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1. Set A Goal
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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3. Run Long
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 lo...
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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 benef...
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The primary elements of marathon training
- Base mileage. Build your weekly mileage over time, running 3-to-5 times per week.
- The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.
- Speed work. Practice intervals and tempo ru...
How to Increase Your VO2 Max
- Increasing your body's capacity to utilize oxygen is one surefire way to get you closer to your endurance-related goals — a higher VO2 max essentially extends your breaking point.
- High-intensity interval training is one of the
Exercise: What To Aim For
Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**
The ideal exercise for adults are :
- 150 minutes of moderate-intensity aerobic exercise a week, suc...
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