How to improve running endurance?
Build your endurance and unleash your full running potential
When practicing a sport like running, it's essential to work on your endurance, as it allows you to sustain your effort for a long time.
Whether you're new to running or a seasoned marathoner, improving your endurance will help you perform better. It’s also useful in daily life as a sign of good health, helping you avoid getting out of breath after light exertion, like climbing stairs or carrying heavy loads.
With the right training, you can improve your endurance and feel more comfortable during physical activity.
In this article, our experts share tips to gradually build your running endurance and enhance your athletic performance.
The basics of endurance training
What is endurance?
Endurance, or stamina, can be defined as the ability to maintain a certain level of effort over time. According to the Oxford Dictionary, endurance is "the ability to continue doing something painful or difficult for a long period of time without giving up."
From a sports perspective, endurance includes both physical and psychological aspects, as it involves cardiovascular and respiratory endurance, muscle endurance, as well as mental strength and resistance to fatigue.
While endurance and stamina are often used as synonyms, their usage has evolved in recent years depending on the context.
The importance of endurance for runners
The importance of endurance and stamina depends on your goals and the type of race you’re preparing for.
Stamina allows you to sustain intense effort over a short period, like sprinters in speed events or short-distance races like the 100m or 400m relay.
For longer races like marathons and half-marathons, the goal is different: you have to maintain a steady effort (not maximum) over longer distances. Your cardiovascular system works to supply oxygen to your muscles over an extended time.
Simply put:
- Endurance = Sustained effort over a long period
- Stamina = Maximum effort over a short time
To build endurance, add long-distance or long-duration training sessions to your routine each week.
What are effective techniques to increase endurance
Gradually increase your distance
As mentioned earlier, endurance is important for long-distance running.
One of the most effective ways to improve endurance is to run longer distances. However, don't jump straight into a long run. Gradually increase the intensity and volume of your training to help your body adjust to a higher workload.
Tip: Increase your running distance by a maximum of 10% each week.
This helps reduce the risk of injury. If you're used to running 5km, run 5.5km the following week, and so on. By avoiding the temptation to push too far too quickly, you lower the risk of burnout or injury, keeping you on track to reach your goal. Gradually increasing your training load strengthens your muscles, bones, and cardiovascular system, building endurance without discomfort.
Having a training plan tailored to your fitness level and performance is your best ally in making progress.
Practice interval training
Interval training is one of the best ways to improve both endurance and stamina.
This type of training alternates between very fast running phases (usually above your maximum aerobic speed, or MAS) and slower phases called active recovery.
Example of interval training for endurance
Here’s an interval workout for beginners:
- Start by warming up with a slow 20-minute run.
- Alternate between 30 seconds of fast running and 30 seconds of recovery.
- Repeat this cycle 4 times.
- Do a 4-minute slow jog.
- Repeat the 30/30 intervals 4 more times.
- Finish with a 10-minute slow jog.
Depending on your level and how you feel, adjust the time or distance for each phase. As you progress, increase the duration and distance of your intervals.
For more advanced runners, try descending intervals. This type of training keeps you above 90% of your VO2max for over 70% of the time.
Descending intervals are more effective than the classic 30/30 for improving endurance and VO2max.
Here’s an example of a descending interval workout:
- Warm up with a 20-minute slow jog.
- Alternate between the following intense and recovery phases in a decreasing format:
- Intense phase | Recovery phase
- 3 minutes | 2 minutes
- 2 minutes | 1 minute 20 seconds
- 1 minute | 40 seconds
- 45 seconds | 30 seconds
- 30 seconds | 20 seconds
- End your workout with a 10-minute cool-down slow jog.
Intervals are an effective way to build endurance and prepare your body for races like marathons or half-marathons. By incorporating them into your training plan, you’ll quickly see improvements in your performance.
Interval training with watches
Today, most watches from Garmin, Coros, Suunto, and Polar allow you to perform interval training sessions. You just need to program them before starting your workout.
Discover our selection of watches with interval training features
Some high-end running watches analyze your training and running performance and offer tailored training suggestions, including intervals suited to your level.
Along with watches, you can optimize your recovery using other sports electronic products like massage guns, compression recovery boots, or electrostimulators.
Long Slow Runs (LSR)
LSRs are long-distance runs at a medium or slow pace, crucial for building endurance. They are typically done by long-distance runners.
During these runs, you should go slower than your usual pace for a longer time (over 60 minutes).
The benefits of LSRs for building endurance are numerous:
- They increase the efficiency of your heart and lungs, boosting your aerobic capacity.
- They build muscle endurance by strengthening slow-twitch muscle fibers.
- They enhance mental endurance and resistance to fatigue, preparing you for the demands of races like marathons.
Include one LSR session per week in your training program to steadily and effectively develop your endurance.
Run regularly
Train regularly instead of doing intense workouts sporadically. Consistency in training is key to success. You'll see better progress and faster results.
Work on your Fundamental Endurance
Also called "easy running," fundamental endurance is often viewed as slow and unexciting, but it’s a must-do exercise for building endurance and stamina.
A fundamental endurance run is a slow-paced run where you can comfortably hold a conversation.
Typically, the pace for fundamental endurance runs is between 60-70% of your maximum aerobic speed (MAS). This type of training strengthens the heart and improves oxygen usage.
The more you improve, the more efficient you'll become, allowing you to run faster while staying within your base endurance zone.
Cross-Training for Endurance
Engage in other activities like cycling, swimming, or hiking to boost your endurance while working muscles that aren’t typically used in running. This variation strengthens different muscles and reduces the risk of injury.
For more informations and exercises to improve your running performance with swimming, check out our article "Does swimming help with running?"
Improving your everyday endurance
An active lifestyle
Make small changes in your daily routine to build endurance. For example, take the stairs whenever possible and walk instead of driving or taking public transportation for short trips.
If your workplace is close to home, consider bicycle commuting to get to work. It's a low-cost, effective way to get exercise and improve heart health, helping you work on endurance during your daily commute.
Set yourself daily challenges to test your physical capacity and become more resilient.
Nutrition and hydration
Building endurance also depends on what you eat and drink, which is why nutrition and hydration are key to developing endurance. A healthy, balanced diet rich in nutrients fuels your muscles and helps improve your performance and ability to sustain effort over time.
On the other hand, a poor diet high in fats and sugars can lead to fatigue. To boost endurance, you need to give your body the energy it requires.
Eat carbohydrate-rich foods like bananas or oats, and don’t forget to hydrate!
Since the human body is about 70% water, staying hydrated is crucial! During exercise, water is lost through breathing and sweating.
During physical activity, consider sports drinks rich in electrolytes to replenish sodium, potassium, and magnesium levels depleted during running.
Here's a recipe for a 500ml homemade isotonic drink:
- Honey (about 8g)
- Salt (1/3 teaspoon)
- Baking soda (1/5 teaspoon)
- Mineral water (500ml)
Refuel within 30-60 minutes after exercise. This period, known as the metabolic window, is when your body absorbs nutrients and proteins most effectively.
Maximize recovery with foods like whole grains, dairy products, fruits, or nuts.
Sleep and Recovery
To handle upcoming physical efforts and stay in top shape, rest periods and sleep are essential.
Quality sleep is restorative. At night, when your body is resting, your muscles repair and regenerate. Ensure you get enough sleep (7-9 hours per night) and go to bed at a regular time each night. Good sleep improves the immune system and overall health.
By sleeping enough, you’re better prepared for physical challenges and ready to push your limits, which in turn improves your endurance.
Endurance is also in your head
A positive, resilient mindset
Developing mental strength enhances your endurance. Set realistic goals, and once you achieve them, you’ll experience personal satisfaction and stay in a positive mindset.
Visualization exercises can help you reach your goals: imagine yourself succeeding in your race, pushing past your limits, or overcoming a challenge. This creates a positive mental state. By gradually increasing the difficulty of your workouts, you’ll frequently achieve your goals and build resilience and self-confidence.
Step by step, you’ll learn to understand your body, its limits, and its capabilities.
Mental exercises like meditation or deep breathing are great for reducing stress and boosting concentration.
Every morning and evening, focus on your breathing for a minute. Imagine cool, blue air filling your lungs as you inhale, and warm, red air as you exhale.
A strong, positive mindset will take you further than a negative, defeatist attitude. During tough moments, don't give up. Mental preparation is a key part of training to improve endurance and achieve your running goals.
Consistency, Motivation, and Discipline
To make steady, long-term progress, stick to your training plan. It should be tailored to your performance and abilities. That’s why it’s important to create it with a coach or carefully craft it with realistic goals.
Set short-, medium-, and long-term goals to stay motivated. If you're new to running, don’t aim for a marathon in a few weeks. Start with 5k, then 7k, then 10k…
Training with friends or in a group can also be motivating. You’ll support and encourage each other during tough times.
However, remember that you’re running for yourself, not others. So, if your friends can’t join you for a session, go for the run anyway.
How to improve your Endurance and Stamina? It’s all about a personal strategy.
To improve your endurance and stamina in running, adopt a varied approach:
- Gradually increase your distances to avoid injuries and help your body adapt.
- Incorporate interval training, long runs, and base endurance runs.
- Eat a balanced diet tailored to your athletic needs and stay hydrated before, during, and after your runs.
- Maintain a healthy lifestyle, avoid smoking and excessive drinking, and prioritize recovery, especially through quality sleep.
- Cultivate a positive mindset and build mental resilience to handle challenges.
These will be your best allies in improving your endurance and reaching your running goals.
