How to improve running endurance and endurance

Improving running endurance and endurance can be achieved through scientific training, reasonable diet, adequate rest, cross training, and psychological regulation. The improvement of running endurance requires systematic planning and long-term persistence, combined with various factors such as aerobic capacity, muscle strength, respiratory efficiency, etc.

1. Scientific Training

adopts a progressive training method, starting from short distance and low intensity, and increasing the running volume by no more than 10% per week. Combining interval training with long-distance jogging, such as scheduling a weekly interval training with alternating 400 meter running and jogging, paired with a steady running of over 60 minutes. Pay attention to sufficient warm-up and stretching before and after training to avoid sports injuries.

2. Reasonable diet

Consume easily digestible carbohydrates such as bananas and oatmeal 2 hours before running, and supplement with electrolyte rich sports drinks every 30 minutes during running. Ensure high-quality protein intake in daily diet, such as eggs and fish to help muscle repair, while supplementing iron rich foods such as spinach and red meat to prevent sports anemia.

3. Adequate Rest

Arrange at least 1-2 days of complete rest per week, and ensure 8 hours of sleep after high-intensity training. Use foam shaft to relax fascia, or warm water bath to promote blood circulation. Pay attention to monitoring the resting heart rate in the morning. If it continues to be high, adjust the training intensity.

4. Cross training

Low impact exercises such as swimming and cycling are interspersed every week, which can improve cardiovascular function and reduce joint pressure. Strength training focuses on strengthening the core muscle group and lower limb muscles, such as squats, plank supports, etc. Resistance training for 20 minutes twice a week can significantly improve running economy.

5. Psychological regulation

uses the segmented goal method to break down long distances into multiple small goals, which are coordinated with rhythmic breathing to maintain focus. Mindfulness meditation training can help improve pain tolerance, and a heart rate monitor can be worn during running to monitor intensity in real-time, avoiding premature fatigue caused by pace anxiety. Improving running endurance requires multidimensional synergy. It is recommended to develop a phased plan of at least 12 weeks, with time rather than distance as the initial training goal. When running, pay attention to maintaining trunk stability and the best economical running posture with a step frequency of 180. During summer training, choose to avoid high temperature dehydration in the morning or evening. If there is persistent joint pain or abnormal fatigue, seek medical attention promptly to investigate sports injuries. After long-term adherence to scientific training, most runners can achieve significant improvement in endurance within 3-6 months.