Tips to Help Increase Endurance

Endurance Training
Whether you are a beginner, intermediate, or just an amazing runner; or any other type of athlete trying to up the game here are a few fun tips to work into your routine to help with endurance and stamina.

1. Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.
• Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you’ll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster.
• Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
• It adds interest to your running routine. Let’s face it, boredom doesn’t help the situation when we are trying to make changes. This way it keeps you motivated and looking forward to the change.
2. Perform steady intervals. Try alternating equal periods of high and low-intensity running. This will be the easiest and helpful way to incorporate interval training.
• Start with a 10-15 minute warm-up. Start off with a fast walking pace followed by a light jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work.

• If you are new to doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for 1 minute followed by 2 minutes of slow running or walking. Repeat these intervals 6-8 times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body, are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time.
• End with 15-20 minute cool-down and light stretching.
3. Pyramid Interval Training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.
• Warm up for 10-15 minutes. As described above, begin with a rapid walk followed by a light jog, picking up speed at the end of the warm-up, so that you are running at high intensity at the end of the warm-up period.
• Run for 30 seconds at high intensity. Then, run at low intensity for 1 minute. Continue as follows:
• 45 seconds high, 1 minute, 15 second low.
• 60 seconds high, 1 minute, 30 second low.
• 90 seconds high, 2 minute low.
• 60 seconds high, 1 minute, 30 second low.
• 45 seconds high, 1 minute, 15 second low.
• 30 seconds high, 1 minute low.
• Finish up with a 20-30 minute cool down, ending at a comfortable walk.
* NOTE- Just like when you start any new program, you need to make sure your body is adjusted and ready to start it. Doing too much too soon can lead to injuries. Just like when you are building up your mileage, you don’t just build up. You gradually build up. If you are pointing to a specific race, you do longer intervals with longer rest several months before the race. As the race approaches, you increase the intensity and shorten the recovery.
4. Do Variable Intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.
• Warm up for 10-15 minutes of easy running.
• Mix it up. Run for 2 minutes at high intensity and then jog slowly for 2 minutes, 30 seconds. Run at top speed for 30 seconds and then jog for 45 seconds. Mix up your intervals at random. Just make sure that you rest for longer periods after longer high-intensity intervals than you do for short bursts. When starting out, keep your rest periods slightly longer until your body is ready to shorten the rest intervals.
• Cool down for 15-25 minutes.

5. Use the Interval Setting on a Treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren’t built into the interval training program.

Don’t Forget To
Add Weight Training to your running. Weight training increases your running economy, which means that you use oxygen more efficiently during your run. Try doing free weights, machines or other strength training exercises three times per week.

Benefits of Strength Training – There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:
• arthritis
• diabetes
• osteoporosis
• obesity
• back pain
• depression
*Push Ups, Squats, Deadlifts with Row, Dips, Side/Front Planks & Shoulder-Press, (to name a few) all of these and more can be given to you by your awesome trainer’s at Definition Fitness, so don’t neglect the strength training!
Other Ideas to Help Increase Endurance
1. Increase your mileage by 10 percent per week. For example, if you run 2 miles per day, then add 2/10 miles to your daily run for a week. Continue adding 10 percent to your run to increase your stamina. But make sure to alternate your training. For example, if you run 20 miles a week, you will increase it to 22 miles the next week. But the week after that, bring your mileage back down thus allowing your body to adapt (so run maybe 18-20 miles). Then the week after that, take it up to 25 miles a week, followed by reducing your mileage to 21-23 miles then following week. Gradually build up your running. AT what mileage to peak depends on your race you would like to do.
2. Take a long run on the weekends. If you’re used to running 2 miles per day during the week, then take a weekend run for 4 miles.
3. Run slower and longer. For example, run at 60 percent of your capacity for longer distances. The long run is meant to help build stamina, and it is not a race. Make sure to take easy days before and after these runs.
4. Do high-powered bike intervals. Try pedaling on a high-tension exercise bike, the setting works your leg muscles even more than running uphill, without the impact on your joints.
5. Swim some Laps. Include some swimming to change up your routine or to help with after a run.
6. Increase your mileage by 10 percent per week.
7. Take a long run on the weekends.
8. Run slower and longer.
9. Try plyometrics.
10. Increase the pace at the end of your runs.
11. Run on changing terrain.
12. Change your diet.
13. Most Importantly “Make it Part of your Schedule”. If its just like waking up and brushing your teeth, it will be apart of you and nothing will get in the way!