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.
12
26 reads
The idea is part of this collection:
Learn more about exerciseandfitness with this collection
How to create a cosy and comfortable home environment
How to cultivate a sense of gratitude and contentment
The benefits of slowing down and enjoying simple pleasures
Related collections
Similar ideas to 2. Constancy
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...
Read & Learn
20x Faster
without
deepstash
with
deepstash
with
deepstash
Personalized microlearning
—
100+ Learning Journeys
—
Access to 200,000+ ideas
—
Access to the mobile app
—
Unlimited idea saving
—
—
Unlimited history
—
—
Unlimited listening to ideas
—
—
Downloading & offline access
—
—
Supercharge your mind with one idea per day
Enter your email and spend 1 minute every day to learn something new.
I agree to receive email updates