{"id":1227,"date":"2022-11-03T12:17:40","date_gmt":"2022-11-03T09:17:40","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1227"},"modified":"2022-12-23T14:34:20","modified_gmt":"2022-12-23T11:34:20","slug":"how-to-run-longer-5-endurance-running-tips","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-to-run-longer-5-endurance-running-tips\/","title":{"rendered":"How To Run Longer: 5 Endurance Running Tips"},"content":{"rendered":"\n<p>Endurance is the body&#8217;s ability to perform any exercise for a long time. This is important for the development of physical fitness needed for running longer, improving sports results, and performing everyday tasks.<\/p>\n\n\n\n<p>Both beginners and experienced athletes can improve their running endurance. For example, a beginner runner can work on distance, starting from 2 to 4 miles and building to 6. For experienced runners, the priority is to improve their pace, with the help of which they will overcome significant distances.<\/p>\n\n\n\n<h2>How to Increase Endurance: Distance Running Tips<\/h2>\n\n\n\n<p>Endurance level determines how much work must be done and, subsequently, the average intensity of this work. Whether you want to run longer distances, complete races faster, or feel more comfortable, it&#8217;s all limited by your current level of endurance.<\/p>\n\n\n\n<p>At the physiological level, endurance training primarily develops the central and peripheral aerobic components.<\/p>\n\n\n\n<p>Central components (adaptation of organs and body systems):<\/p>\n\n\n\n<ul><li>The volume of the heart &#8211; the heart muscle becomes stronger and more voluminous, the pulse zones decrease, and the pressure normalizes.<\/li><li>Hemoglobin mass and blood volume &#8211; with systematic running, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5983157\/\">a positive increase in both indicators is observed.<\/a><\/li><\/ul>\n\n\n\n<h3>1. General Endurance<\/h3>\n\n\n\n<p>General endurance is the foundation of physical performance. It is essential in optimizing metabolism and is an important component of physical health. General endurance is the basis for developing running endurance, an inevitable step for any athlete.<\/p>\n\n\n\n<p>If you get out of breath or tired quickly, you probably don\u2019t have enough general endurance. It can be developed with the help of walking. <a href=\"https:\/\/www.runnersworld.com\/runners-stories\/a20845181\/help-i-get-out-of-breath-easily\/\">Warm-up for 20 minutes<\/a>, gradually increasing your heart rate and breathing rate. Then you can have a long (relative to your current state) slow run.<\/p>\n\n\n\n<h3>2. Golden Rule<\/h3>\n\n\n\n<p>If you want to run long distances, follow <a href=\"https:\/\/www.runnersworld.com\/training\/a20781512\/the-10-percent-rule\/\">the 10% rule<\/a>: never increase your weekly mileage by more than 10% and never increase your maximum mileage by more than 10%. The vast majority of running injuries are the result of too much distance. Your body is capable of amazing adaptations, but only if they are gradual. So give your body time to adjust and recover.<\/p>\n\n\n\n<h3>3. Try the &#8220;Yasso 800&#8221; Method<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.mcmillanrunning.com\/3-great-marathon-predictor-workouts\/\">According to Bart Yasso<\/a>, the former chief executive of Runner&#8217;s World, this method will suit athletes who have participated in a marathon at least once and know their results.<\/p>\n\n\n\n<p>Knowing the time you ran the marathon in hours and minutes, convert it to minutes and seconds. For example, if your marathon goal is 3 hours 30 minutes, your converted time is 3 minutes 30 seconds.<\/p>\n\n\n\n<p>Follow the training sequence:<\/p>\n\n\n\n<ul><li>Warm-up: jog for 5-10 minutes and do several warm-up exercises.<\/li><li>800m Interval: Run 800m in the converted time (3:30 in the example).<\/li><li>Recovery: Jog or walk for the same time (3:30).<\/li><li>Repetitions: Start with three to four repetitions per workout during the first week. Later, increase the number of repetitions.<\/li><li>Cool-down: Finish the workout with a 5-minute light jog or walk. Don&#8217;t forget to stretch.<\/li><\/ul>\n\n\n\n<p>Follow the Yasso 800 plan once a week.<\/p>\n\n\n\n<h3>4. Alternate Training for Endurance Running<\/h3>\n\n\n\n<p>Physiologist Bill Pierce, the co-founder of the Furman Institute of Running and Scientific Training (FIRST), recommends <a href=\"https:\/\/www.furman.edu\/first\/wp-content\/uploads\/sites\/168\/2020\/01\/The-Less-is-More-Marathon-Plan.pdf\">trying three days of running per week<\/a>.<\/p>\n\n\n\n<p>He runs at a specific target pace and distance: one run is long-distance running, the second is tempo work, and the third is speed work. On the off days, Pierce lifts weights or plays tennis.<\/p>\n\n\n\n<p>For example, do a speed workout every Tuesday, a tempo workout every Thursday, and a long run every Sunday.<\/p>\n\n\n\n<h3>5. Run Long with Final Acceleration<\/h3>\n\n\n\n<p>This principle was popularized by former world marathon record holder Khalid Khannouchi. It is based on long hard runs during which the runner spends 2-3 hours on his feet.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runnersworld.com\/uk\/health\/a761927\/double-your-endurance\/\">He advises<\/a> speeding up at the end of long runs to improve your marathon times. That is, pick up the pace in the last 25% of the distance.<\/p>\n\n\n\n<p>For example, if you run 16 miles in total, run the last 4 miles faster. In the end, you will feel tired, but it is important to accustom your body to such loads.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Endurance is the body&#8217;s ability to perform any exercise for a long time. This is important for the development of physical fitness needed for running longer, improving sports results, and performing everyday tasks. Both beginners and experienced athletes can improve their running endurance. For example, a beginner runner can work on distance, starting from 2 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Run Longer: 5 Endurance Running Tips - RUNZY<\/title>\n<meta name=\"description\" content=\"Endurance is the body&#039;s ability to perform any exercise for a long time. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/gregrublev\/\"],\"url\":\"https:\/\/runzy.com\/blog\/author\/greg-rublev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How To Run Longer: 5 Endurance Running Tips - RUNZY","description":"Endurance is the body's ability to perform any exercise for a long time. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!","sameAs":["https:\/\/www.linkedin.com\/in\/gregrublev\/"],"url":"https:\/\/runzy.com\/blog\/author\/greg-rublev\/"}]}},"_links":{"self":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1227"}],"collection":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/comments?post=1227"}],"version-history":[{"count":3,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1227\/revisions"}],"predecessor-version":[{"id":1673,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1227\/revisions\/1673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media\/1228"}],"wp:attachment":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media?parent=1227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/categories?post=1227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/tags?post=1227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}