For runners of all experience levels, there are often two primary goals: To run faster and to run longer. As a new runner, building up endurance is especially important. It allows you to participate in longer races whether for you that means a local 5k or your first marathon. If you want to learn how to build endurance while running, these top tips can greatly improve your training and put you on the right track toward running success.
Distinguish Between Easy Runs and Hard Runs
A common mistake among newer runners is running at the same pace every time you lace up your shoes. While it might be tempting to push the pace on every run, too much all-out running can make it tough to build up your endurance. When you’re ready to lengthen your runs, make sure you can really tell the difference between easy runs and hard runs. Your hard runs are often the shorter runs where you’re really exerting yourself. The easy pace runs, however, should be conversational. If that means you have to slow down a little, that’s okay! That comfortable, easier pace will allow you to extend your mileage and build up your endurance without risking injury.
Set a Goal
So much of running is a mental game. How often have you told yourself to run until that next stop sign, bench, or tree? A key aspect of building up your running endurance is setting a goal. First, set a goal like an upcoming race or even just a new personal distance best. You might want to run a 10k by the end of the summer or tackle your first 10-mile training run right in your neighborhood. Having a definitive goal can help your mental game as you push the endurance limits on your everyday runs. Second, try to set a mini goal each time you set out for a run. If you’re not already, decide on your goal distance before you lace up your shoes. That can prevent you from cutting a run short once you’ve already started pounding the pavement.
As you build endurance and set off on longer and longer runs, it is more important than ever to stay hydrated. That starts with drinking plenty of water throughout the day before you begin running, but it also includes drinking liquid on the run. It is usually a good idea to invest in a water bottle you can bring with you on your longer runs. The FlipBelt Hydration Belt is the ideal bundle that includes a Classic FlipBelt that securely carries what you need on the run, a curved 11 and two 6 ounce water bottle that fits neatly into the tubular running belt. Addition of FlipBelt Lite Wallet provides an extra layer of security for cards or cash on the run. Having all of these items accessible allows you to have peace of mind on longer runs as well as water within arm’s reach whenever you need it to stay hydrated.
Add in Nutrition
Longer runs can also mean learning to eat on the run. Depending on your distances, you may need to add a small carbohydrate-laden snack prior to your runs or try out a gel or sports chew a few miles in. Below 60 minutes, and you probably won’t need to add in nutrition while you run. After that, however, experiment with consuming100-300 calories per hour of running. For convenience and to keep your hands free, you can store your nutrition in the Classic FlipBelt.
Follow the 10% Rule
As you focus more on building up endurance, be sure to heed the 10% Rule. This rule says that each week, you should only add 10% more distance when compared to the previous week. So, if you ran 10 miles last week, this week you should only run 11 miles. This is a great rule to slowly increase endurance without putting yourself at risk for overuse injury. Also recommended is taking a cut-back week where you don’t add any more distance, or you even reduce distance slightly. Consistency is key, so a few months of following this rule should do wonders for your endurance without sacrificing your form or your health.
Join a Running Group
Building your running endurance can be challenging, but finding some accountability and support helps a lot. If possible, consider joining a local running group, and aim to join in for at least one run each week. This is especially helpful for your long runs as you achieve new distances. If your schedule doesn’t coincide with local running groups, online resources can be effective. Connect on social media or through running apps like Strava or Garmin Connect to set goals, get encouragement, and celebrate new milestones with fellow runners.
Whether to improve your health or conquer new distances, building up your running endurance is a worthy goal. With the help of the FlipBelt products, you will be ready to run further while comfortably keeping everything you need close at hand.