If you have a running goal – be it marathon, 5k, a jog with the dog, or maybe you're new to running and you just want to push it and get that first mile or two. Whatever your skill level—whether beginner or seasoned fleet-foot—we'll show you how to take your running to the next level.
Take One Step At a Time. If there is one overarching principle of endurance-building, this is it. Call it gradual adaptation. That is, be consistent, be patient, and build up slowly. This principle applies to all circumstances and all runners the beginner who's trying to make it around the block four times, as well as the 36-minute 10-K runner who's training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.
Combine strength days with cardio days. It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.
Do wall sits. At the end of every run strengthen your quads, hamstrings, and glutes; improving your speed and endurance. Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times. To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.