Jonathan Wilhoite Blog: How Runners Build Endurance and Increase Mileage

Tuesday, December 29, 2015

How Runners Build Endurance and Increase Mileage

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Running is actually one of the simplest exercises you can do if you plan to lose some weight. The problem is that it is not loved by everyone. Why? Well, one of the reasons is that people cannot stand the fatigue. They have very low endurance, which, by the way, is the number one you have to improve to be able to run miles.

Endurance is the way you tolerate things, whether it’s resisting, recovering or being able to withstand the pain. It just makes sense to hate running if you don’t have this in you, because like any other exercises, it can be tiring. To run is to actually enjoy what you’re doing, and not just for the sake of losing weight.

Marathoner and certified coach Jason Fitzgerald shares how you can build endurance and increase mileage, on Women’s Running:

How Beginner Runners Can Boost Endurance

If a new runner wants to get faster, what’s the best way to improve on their race times? Surprisingly, beginners should not focus on difficult workouts or faster paces during easy runs. These training strategies have their place, but new runners are most limited by two factors: Read more…

Beginners should always put enough effort to get better every time, such as improving your track workout. You can do this by listening to music, running with a buddy, and more. You can also start strength training. As we all know, doing the same things over and over can result in nothing. No pain, no gain.

For general tips to enhance your endurance, here’s another article from Women’s Running:

6 Ways To Build Endurance And Increase Mileage

For newer runners, the first few months are not easy. You may be following a couch to 5k training plan and are working on extending your running time from a few minutes to a few miles. But you see progress almost on a daily basis and so you keep up with it. Before you know it, you are running a 5k! Read more…

Lastly, consider adding these plant foods to your grocery list to provide you an instant boost:

6 FOODS THAT BOOST WORKOUT ENDURANCE

Heard of quercetin? No, quinoa doesn’t have a hip, small-batch cousin. Nope, it’s not some trendy protein blend gym rats are lining up for. The nutritional compound is obscure and often overlooked, but consider it worth remembering. “Quercetin is a flavonoid that can be found in many fruits and vegetables, green tea and red wine. It’s most regarded for its antioxidant properties, which help your body fight off cancer-causing free radicals,” says Julia Falamas, director of programming and operations at Epic Hybrid Training. Read more…

If you’re not such a fan of running, we highly suggest you try it. It’s one of the only things that can make you feel “high” without the use of drugs or anything illegal.

You don’t have to put too much effort at first try. To build endurance and mileage, you have to trust in gradual progress. You’re really likely to hate it if you already did your best at first. Your whole body will be sore, especially if you are not that physically fit, so there’s a great chance that you’re just going to curse it.

Start small, and remember that the development doesn’t happen overnight!

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