All you are really doing is making your body transfer oxygen from your lungs to your bloodstream so it’s more efficient when you up your rate, whilst running, so every minute your body will now turn the carbs it’s stored (Glycogen) into energy, then your body will flush out the by products of your run, for example the lactic acid that builds whilst you run.

 

 

In order for your endurance to improve, you need to run and raise your heart rate, temperature and pace of your run, when you go above what your comfort zone is, your body reacts by making your muscles bigger, your lungs will be that much more efficient next time, as it got a shock the first time.

 

 

So the next time that you run, it will be ready to get to that next level, even if you struggle 2X for example it won’t be as bad as the first, this is called improving your stamina, lol.

 

 

The same rules apply for when you run a marathon too, the only thing that changes is that you are running for longer, and will need to get to a place where you are running comfortable, as you have longer to run right?

 

 

So even though you have to adjust for longer runs, I’m focusing on running for everyone & then you take it however far you want to take it, this is so anyone who wants to start running long distance can.

 

 

I would advise you start running laps if you are a jogger, you go around and around until you cannot any more!

 

 

Let’s say it’s once a week, you do 5 one week, 10 the next, 15 the next time, go up in 5’s each time.

 

 

Over time, you will meet your match, and will keep working on that set number until that’s too easy, then you move up again.

 

 

I would also advise joggers & marathon runners, to interval your training, it’s a great way to build running stamina you know.

 

 

That’s with high intensity and low intensity exercise over a long period of time.

 

 

For example, I use to go by myself & then with my classmate & then I started taking clients/Di1’s to do the following..

 

 

I would take them to a hill, map out 100 meters, do our warm-ups’s and then sprint up the hill & then jog back down the hill or power walk, and then repeat 3X As time goes on, you will see how much fitter you will become from the sprints, and this will help your kick game at the end of a long run, you know like those marathon runners, who seem to be able to run very fast at the end, after running miles & miles ?

 

 

 

Well you can do that too, with these hill sprints! At the least, you should be running long distance/ sprinting once a week!

 

 

You need to stay active, and sharp, and alert, if you leave it too long, you’ll have to do the groundwork, and for those that are new to running, that means you start at ZERO!

 

 

 

If you are running a marathon, let’s say you are on a training programme for like 15 to 20 weeks, what you will do is in week one, you run a mile, then each week you add a mile, so in the end it will be at a marathon level, you will get better each week, just make sure you warm up before, and wear comfy shoes, so you can prevent getting hurt.

 

 

I question that is asked a lot is should I hit the weight room if I’m doing this type of running, as you see the top athletes of this sport, that are really thin…

 

 

 

Well my answer is yes! More muscles, gives you more strength, in running you need strength, you need to be working out every week, adding muscle building workouts to your regime.

 

 

It’s not all about how you look, your aim should be to avoid injury, there is nothing wrong with you, doing box jumps, weighted squats or lunges, deadlifts & so on…

 

 

If you do nothing at all and still run, it can be done, but you are more prone to getting hurt, so please do workout still, don’t just run. The other ways you can improve your endurance is to cycle, skip or do HIIT cardio!

 

 

It will give you something else to focus on, other than just running, you know to mix things up, this will help your body condition too.

 

 

It also does not have to take a long time, it’s all bout you getting your body to break down, if you do it quick, then so be it, you will improve and last longer next time, quality over how long you are running for, you could spend 2 hours just fooling about and that be less than half an hour of a proper run/ sprint!

 

 

 

When you add all of this up and apply them, it will always = Higher Endurance! What you will see is that, you’ll enjoy running with a smile on your face & you would have earned that with sweat, tears & even some vomit (EWWWW)

 

 

I’ve never vomited from running, but boy I’ve seen it not a pleasant site!