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3 Proven Ways to Build Endurance (Least to Most Risky!)

While endurance may not be the sexiest word when it comes to better running, it is certainly the most essential. Endurance can be built in a variety of ways depending on your training history and injury risk – learn what’s best for you!

This week’s podcast is a special episode focusing on endurance. What does it mean, exactly? And how can you build better endurance into your own training?

Endurance is a broad term that applies to every aspect of your running, whether you are looking to run longer, faster, or both! But in order to build endurance, you first need to start with consistency. While there is no magic bullet to running faster, consistency in training is about as close as it gets.  

Without consistent, healthy running, you won’t be able to implement any of the strategies discussed in this podcast. If you’re a new runner, build a consistent running habit.  If you’ve been injured, get healthy and work your way back with short, consistent efforts you can build from.  Then the fun begins! 

Strategies to build endurance that suit your training history

When you look broadly at building your endurance, there are three ways to tackle it.  Each carries a slightly higher level of injury risk if you don’t have a solid foundation of healthy running, so don’t cut corners or try to make too many changes all at once.

In this episode of the podcast I’ll go in depth about each of the three strategies you can use to improve your endurance. While the second and third options each carry slightly more risk since they involve faster or longer, sustained efforts, they can all be safe, useful training tools when applied correctly:

  • Lowest risk option: Run higher mileage, especially at an easy/recovery effort. You can also supplement with aerobic cross-training to increase volume.
  • Moderate risk: Make your long runs longer, eventually adding some pace-specific work.
  • Higher risk: Aerobic workouts, such as lactate threshold runs, and half-marathon and marathon pace efforts. 

No matter where you’re at in your journey as a runner, you can always continue to build your endurance.  Enjoy this episode that offers strategies for everyone!

Subscribe to the podcast in Apple PodcastsSpotifyStitcheriHeartRadio, or Google Play.

Links & Resources from the Show:

Thank you Impossible Sleep!

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Thank You SAYSKY!

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