Many newbie runners give up on running because within a mile (or less)| their legs are on fire and they’re breathing so hard they feel like they’re a huff and a puff away from passing out. Don’t expect to be able to run five miles right from the get-go ¡ª it takes time to build endurance| and here are five ways to do it.
- Check your form: A broken machine won’t run well| and the same goes for your body. Poor running form can cause aches and pains that make you want to stop in your tracks| so check your running form to ensure your body will feel like it can keep going and going. Run more often: As with anything| practice makes perfect. You can’t expect to run like a gazelle if you only lace up your sneaks twice a week. Spread out your workouts over the week| running shorter distances more often. Try doing one- or two-mile workouts (choose a distance that works for your level of ability) five times a week. You’ll be surprised at how quickly running starts to feel easier.Increase slowly: Once your breath starts to even out and your muscles become less fatigued| you can start increasing your mileage. Don’t get ahead of yourself| though. Follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week. Not only will this help to prevent injury| but it’ll also prevent your mind from feeling overwhelmed by doing too much too soon.Intervals: Running faster may be harder| but it’ll increase muscle strength and lung capacity| which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes| and gradually build up to 30-second sprints. Head for the hills: Running up hills is another way to build leg and core strength as well as lung endurance. Increase the incline on the treadmill| or find some natural hills outside and do a shorter version of this hill repeat workout. At first you’ll curse the hills| but after a couple weeks| you’ll be craving them.
Image Source: POPSUGAR Photography / Kat Borchart