How to Build Endurance For Long Distance Runs

If you are a runner that wants to run a longer distance than you can right now, it is important that you throw endurance training into the mix. It does not matter if you have just begun or if you are a professional, you are still going to need that same amount of endurance to see that finish line in a good amount of time. Now let’s go on to look at some easy things to remember on how you can build your endurance.

Strength Training

Some people are not exactly sure how they feel about strength training and there are even those that believe the extra muscle mass that is on their bodies will actually slow them down. Training with weights actually will get your body into the groove of pushing itself beyond its limits. This is called “muscle memory.” The whole idea behind muscle memory is to get your muscles used to the fact that it is possible to push further even when you feel like you are going to drop.

Strength training also teaches you how to deal with and how to recover from pain and stress which will occur when your body reaches its limit of physical capability. Why do long distance runners feel that sense of satisfaction after completing a marathon? Because they’ve just won the battle mentally and physically, which is huge.

While running is great for building leg muscles it’s not the best at building strength in the upper part of the body. It is important to have upper body strength when running long distances because your body works at driving itself forward when it runs. Besides that, the upper body helps to maintain good posture when running which contributes to good running form. I found a fabulous workout that you can do for your upper body is the P90X workout routine. I was pleasantly surprised when I tried it out and saw the increase in my upper body muscle, as well as my strength.

Warming Up

Your body is going to need some time to warm up before you start pushing it too far. If you get going too quickly and don’t warm up, you may find that you are having to deal with an injury. Some runners will actually go for a short, slow run so that they can warm up before their long distance race. Walking is also a good idea. Whatever you can do to loosen your muscles and get your body going before you begin running is beneficial.

There have been recent studies that say runners do not need to stretch. These studies say that muscles are prone to over stretching if stretched when they are cold. There is some truth to that and I find that it is more beneficial to stop and stretch after slowly running for about ten minutes. Plus, always stretch as a warm down after your run.

Know What You Are Capable Of

Each person has his own strengths and weaknesses, and running long distances should, as much as possible, complement your strengths but not ignore your weaknesses. Different people are capable of various speeds. You will need to find the pace that is suitable for you. Running with a friend of equal ability may help here as when you run together you tend not to feel as tired as when you run alone.

Do Not Overdo It

Your body will let you know in a number of different ways if you have pushed yourself too far. If you feel totally bushed the next day after the run then you should take that day off. It is important that you don’t push yourself too much because you might be setting yourself up for an injury. As a rule, don’t add more than ten percent of your previous week’s mileage.

Hill Training

Even if you are not going to be competing in any running events that have hills, including hill training is an important part of any running program. Running uphill has the same leg action as when you are sprinting, with your legs lifting high up and driving down with a lot of power. This action builds up a lot of strength and stamina in the muscles apart from strengthening your heart. It will definitely help you when you run on the flats because the amount of effort expended is much lower and so you will find it easier.

Think Endurance, Not Distance

Yes, you do build endurance through running long distances but you can boost your endurance other ways than hitting a distance goal. Those that have been running for a long time always think of increasing their endurance so that whatever they do they push themselves to the limit. When you include hill training as well as speed work it will take a lot much endurance even if it is not a big distance.

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