How to Improve Your Running Endurance

Easy aerobic running is the most important building block for anyone preparing for a marathon or road race. It should account for more than 70% of your weekly mileage. This slow, comfortable pace is a favorite among runners, yet it is too often underestimated. Running slowly to improve your performance is no myth. Here’s how to build your endurance.

What is easy aerobic running?

Easy aerobic running is undoubtedly the key to improving as a runner. You’ve probably heard the saying: run slowly to run fast. Contradictory? Not really. Easy aerobic running is an intensity used extensively by runners. Quite simply, it is your easiest pace. Running easy should feel comfortable enough to hold a conversation. Whatever your level, you should be able to run for several minutes, and even several hours, at this pace. One of the biggest mistakes runners make is running too fast on easy days!

Easy aerobic running is important because it forms the foundation of running and performance. All top-level runners spend their easy runs at an easy pace and building your endurance improves cardiovascular fitness, helps your body adapt to higher training volumes and ultimately boosts your running performance.

In a training plan, easy aerobic running accounts for 70 to 80% of your weekly mileage. The intensity is around 70% of your maximum heart rate. The exact figure varies from runner to runner.

Run slowly and consistently

Our first piece of advice for improving your endurance is to run regularly at this pace. Building endurance does not happen overnight, so you have to start somewhere. Running for 30 minutes three times a week is better than running for 90 minutes once a week.

On your next easy runs, make sure the pace feels comfortable. You should be able to hold a conversation. If you know your MAS, you can use it to calculate your easy pace. It is roughly 60% of your MAS.

If your heart rate starts to drop at the same easy-run pace, your endurance is improving. Increase the duration and volume of your easy runs gradually.

Add some intensity

Adding intensity sessions to your training plan is an excellent way to improve your endurance. While running slowly is still the most effective approach, picking up the pace in some workouts can also help take your endurance to the next level.

Shorter repetitions at a higher intensity will help improve your speed and build endurance. By doing interval workouts with longer periods spent at the target effort, such as fartlek sessions or threshold workouts, you also develop your endurance capacity.

Include strength training

It is often the forgotten part of a training plan: strength training. Yet it can make a real difference to your running endurance. Strength work helps you build resistance, power, strength and muscular endurance.

Improving your muscular capacity will directly affect your running performance. Stronger muscles fatigue less quickly! A solid strength routine improves the efficiency of your stride and your running economy. You can run for longer while getting far less tired.

Work on your running form

Improving your running form to build endurance? It can be a winning strategy. Here’s why.

Your running technique encompasses all the biomechanical factors that influence efficiency, energy economy and injury prevention while running. Good form allows you to run longer and faster, with less risk of fatigue or pain. By definition, improving your running form is one way to improve your endurance.

Working on your running form involves the specific strength exercises mentioned above, as well as running drills (high knees, bounding drills and so on) and basic footwork drills (foot roll-throughs, foot-strengthening exercises and so on).

You now have the tools to improve your running endurance and prepare for your next marathon. Remember, progress does not happen overnight. It takes consistency and patience. Put these tips into practice and you should start seeing improvements over the next few weeks.