As you improve your endurance, you will find distances that were formerly challenging will become easier. <ul><li>Run multiple times a week</li><li>Run for both consistency and speed (set different goals for different runs within the week)</li><li>Remember: it usually takes 4-10 days to benefit from a run</li></ul>

The Key To Endurance Is Consistency 

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.

1. Set A Goal

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

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.

2. Constancy

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.

3. Run Long

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.

4. Run Tempo Runs

The farther you run, the more you’re challenging yourself and therefore need to ensure your body is <a href="https://www.runtastic.com/blog/en/learn-how-to-speed-up-your-recovery-with-these-8-tips/">recovering between sessions. </a>Good recovery comes from a good diet, stretching and <a href="https://www.runtastic.com/blog/en/sleep-myths-debunked/">sufficient sleep </a>. 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.

5. Recover

You want to increase your running stamina, but don’t know where to start? Follow these tips to increase your endurance.

Exercise 

Running Stamina: 7 Tips To Increase Your Endurance

Let's sweat! Let's not just stay where we are. Stretch those muscles. Let's get outta of our comfort zones. C'mon! We know you can do it! Prove to yourself yesterday that you are stronger today! Your biggest and worst enemy will always be yourself no matter what.

Stronger than before 

Training to failure and not training to failure lead to comparable strength gains, although the increased risk of injury and overtraining may warrant a cautious approach to training to failure on a regular basis.

Muscle Strength

Training volume is one of the main drivers of muscular hypertrophy, behind only progressive overload training.If taking the majority of the sets of a training session to muscular failure leads to fatigue towards the end of the workout, however, this could mean a compromised ability to perform and thus a decrease of training volume.

Muscular Hypertrophy

Saving the set leading to failure for last, retaining the ability to perform a larger number of repetitions per set throughout the exercise could lead to a greater total training volume. This might be a good compromise between training volume, performance and still being able to reap any potential benefits of training to failure.

Save the Best for Last

Welcome to Deepstash

Training to Failure: Implications for Recovery, Strength and Muscle Gains – StrengthLog

We become unfit much quicker than it took to get in shape. To understand how the body becomes unfit, we need to understand how we become fit. 
The key to becoming fitter is to do more than our body is used to. The stress from this makes us become more tolerant, leading to higher fitness levels. Some studies show that just six sessions of interval training can increase maximal oxygen uptake (VO2 max) and improve the body&#39;s ability to fuel itself.

Losing fitness

Health

Cardiorespiratory fitness - shown by a person&#39;s VO2 max will decrease around 10% in the first four weeks after a person stops exercising. The rate of decline continues but eventually evens out.
Highly trained athletes (like a marathon runner) will maintain a VO2 higher than average. But the average person will fall back to pre-training levels in less than eight weeks.

Cardiovascular fitness

Blood and plasma volumes can decrease by as much as 12% in the first four weeks after a person stops training. Plasma and blood volume decrease due to the lack of stress put on our heart and muscles.
Plasma volume can reduce to about 5% within the first 48 hours of stopping training as less blood is pumped around the body with each heartbeat.

The reason VO2 max declines

Some gains in muscle force can appear in two weeks, but gains in muscle size won&#39;t be seen until around eight to 12 weeks.
12 Weeks without training causes a significant decrease in the amount of weight we can lift, but only a minimal reduction in the size of the muscle fibres. We will maintain some of the strength we gained. We lose muscle strength because the muscles are not put under stress, effectively becoming &quot;lazy&quot;.

Strength training

For weight training, it takes just 12 weeks for the amount you can lift to decline significantly – but some of your original strength will linger on.

How soon do we become unfit when we stop exercising?

Many athletes and sportspersons have an ice bathing ritual post their performances or even after routine workouts to recover their muscles, by reducing the temperature, tissue inflammation and blood flow. This is also done to reduce swelling and pain in their limbs.
Extreme cold temperatures may work in the short run, and help athletes recover at a faster rate, especially if they are to perform again in the coming days.

Ice Baths For Athletes

Ice baths are not recommended for ling term muscle strengthening. New studies show that while the ice bath method works to some extent, it does not help in building muscles, and might even slow down the natural repair process.
This method can be used occasionally for a quick recovery but is not recommended if one wants stronger muscles in the long run.

Ice Baths And Long Term Muscle Strengthening

Athletes are told a post-match ice bath works wonders for their muscles. But is it really good for them? Claudia Hammond investigates.

strength

The Key To Endurance Is Consistency

Running Stamina: 7 Tips To Increase Your Endurance

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