Top 6 tips for improving your endurance

Looking to boost your running endurance? Whether you're training for a marathon or just want to enjoy longer runs, we've got you covered. Here are our top 6 tips to help you run longer and make those miles fly by.

1. Increase your weekly mileage (but do it gradually)

Building up your weekly mileage is key for your endurance, but you need to do it gradually to avoid injury. Start by adding no more than 10% to your total weekly mileage – and less, if you’re prone to injuries. 

For example, if you’re running 30 kilometers (or miles) a week, increase it by 3 kilometers (or miles) the following week. This allows your body to adapt to the increased workload. 

Consistency is key, so spread the miles across all your runs instead of concentrating it all on one or two days. The best way to approach this is to use a dedicated running app like Runna, where you can get your own personalized training plan that adapts to your current mileage and actual goals.

2. Increase the distance of your longer runs

Long runs teach your body to handle prolonged periods of running and improve your mental stamina. To increase the distance of your long runs, add a couple of kilometers every two weeks or so. If your current long run is 10 km, aim for 12-13 km in two weeks from now.

Most long runs should be done at a comfortable pace. The goal is to get your body used to spending more time on your feet without pushing too hard and burning out. On the day after, give your body a rest day or do an easy run to allow your muscles to do their magic – adapt to the new challenge.

When increasing the distance of your long runs, do it gradually, adding a few kilometers every second week or so

3. Go slow

It might sound counterintuitive, but to go far, you first need to learn to go slow.

Running at a slower pace helps build your aerobic base, which is key for running longer distances. When you run fast, you tire out quicker, meaning that you aren’t able to sustain the effort for the entire distance you’d planned. Plus, faster paces are more taxing on your body and require more recovery time.

For the majority of your long runs, aim to run at a pace where you can hold a conversation without getting out of breath. As your endurance improves, you’ll find that your slower pace naturally becomes faster over time.

And, make sure you have the right shoes: For long distances we’d recommend finding what is most comfortable for you for a long period of time. They should be stable, cushioned, and lightweight to improve running efficiency.

4. Fuel and hydrate properly

While you usually won’t need to do anything extra in terms of fuelling for your shorter runs, the 

When running longer distances, fuelling your runs properly is essential for better performance. This means eating well before your workout but also carrying with you an energy bar or gel for the run. If you need ideas, check out our top mid-run snacks to fuel a marathon – you can use them for shorter runs, too! 

Hydration is equally important. Drink water throughout the day, not just before/during/after your runs. 

For longer runs, consider carrying a running backpack with a water bladder & enough storage space for your snacks.

5. Do some cross training (but don’t overdo it!)

Cross training is a good way to improve your running endurance and fitness without overtraining. Cycling, swimming, hiking, and especially strength training can enhance your overall fitness and prevent overuse injuries. 

Aim to strength conditioning at least once or twice a week. This’ll help you enhance your running efficiency and reduce the risk of injury. 

Mixing up your workouts keeps things interesting and will also help you become a more well-rounded athlete.

We have our own strength training program specifically designed for runners, which you can add to any of your running plans to keep everything in one place and track your progress easily.

6. Set goals and monitor progress

There’s nothing better for staying motivated and focused than setting goals. Goals can be anything, really; for example: 

• Setting a PR at an upcoming long-distance race 
• Completing a specific distance you have never run yet
• Increasing your mileage progressively and staying consistent

A running app like Runna can help you define goals and track your progress by recording details like distance, pace, and how each run felt (you can add notes in the app). Plus, it seamlessly integrates with Strava; extra kudos, anyone?