4 Strategies for Building Your Running Endurance
Whether you typically run a few blocks around your neighborhood, you’re training to run your first 5K, or want to improve your abilities to run a 10K or half marathon, learning to build your running endurance properly is an important skill to develop. Here are four strategies to put on your wide toe running shoes and safely add more miles to your routine.
Strategy #1: Gradually Build Mileage
Slow and steady wins the race when it comes to building endurance. By consistently and patiently increasing your mileage over time, you’ll gradually adapt to the added miles you put on your wide toe box shoes. The concept of strategically increasing your distance to improve your running endurance applies to all runners, from beginner to advanced.
Strategy #2: Run at a Sustainable Pace
As you work to improve your running endurance, be sure to run at a sustainable pace. Overtraining and doing too much too quickly can lead to injury, which can hold you back from achieving your full potential as a runner.
You will slowly and safely build endurance by running at 80% of your maximum speed. For instance, if you can run 10 miles at a 7 minute and 30 second pace at top speed, make the calculations to properly adjust your speed to allow more time per mile for a 10-mile training session. It’s a balance between challenging yourself enough to improve without going too hard that you overtrain.
Strategy #3: Mix Up Your Type of Running Workouts
Do you want to maintain your endurance over time? The secret might be mixing up your running workouts. Instead of simply alternating between hard and easy runs as most runners tend to do, try running one long run, one tempo run, and one speed workout.
To put this into practice, you might try interval training on Mondays, tempo training on Wednesdays, and a long run on Fridays. For your interval repeats, try 12 x 400 meters or 6 x 800 meters at a slightly faster pace than your 5K speed. For your tempo days, you might try running four miles at a 10 to 20 seconds slower speed than your 10K pace. For your long runs, you might run 15 miles at a pace 30 seconds slower than a marathon pace. As always, adapt these workouts to your own abilities.
Strategy #4: Add Plyometric Exercises to Your Routine
Plyometric exercises involve short, rapid movements that use the speed and force of explosive movements to develop your muscles. You can build strength, power, and endurance in your legs and feet by doing exercises like jump roping, box jumps, and high-knee sprints that get your feet off the ground quickly.
To put plyometric drills into practice, run 15 to 20 yards with the shortest, quickest strides you can. While you don’t have to lift your knees high, you need to lift each sneaker with wide toe box off the ground fast and move forward a few inches with each stride to get the most out of this plyometric exercise.
Incorporating these four strategies into your running workouts can help gradually increase your endurance and stamina. The result? You might find yourself running longer races and meeting more of your running goals.
About Topo Athletic
What better way to stay active and maintain a happy, healthy lifestyle than with an innovative running shoe that puts comfort and performance front and center? When you want to get moving, lace up a pair of wide toe box shoes from Topo Athletic. These shoes are for everyone, whether you’re new to running, searching for the best shoes for your next adventure on the trail, or toeing the line at your next marathon. With features you’ll love, like a roomy toe box, a secure midfoot and heel, and a low heel to toe drop that encourages a proper midfoot strike, you’ll feel The Topo Difference with every stride. Topo Athletic’s premium construction and durable designs are built to help you show up every day and embrace the journey.
Increase your running endurance with shoes from Topo Athletic at https://www.topoathletic.com/
