One of the most common goals of runners is to run for longer lengths without needing to stop. People feel the need to break for lots of reasons: feeling low on energy, body aches, boredom, or even simply lack of motivation.
Those who are consistent and patient with their running usually achieve the ability to run faster and longer and actually enjoy it!
In this post, we’re going to go over the top 5 tips on ways to to run longer without getting tired or losing motivation.
First, let's talk about “running stamina”
Running stamina is your body and mind’s ability to maintain an effort for a long period of time. It’s pretty similar to endurance, or running endurance, which is your body and mind’s ability to maintain this effort when tired.
Next, our most common question related to this is " Why can't I just run continuously?"
If you often while running it’s likely because you lack “runners stamina”. Your aerobic system isn’t prepared to run for that duration. You can’t just jump into a longer run. You have to work up to it and let your body adapt. The key to running longer without getting tired is simply running more often. Don’t expect to run a few times a week for a few months, take a break for a few months, and return to the same level or surpass it so easily. Your body needs exposure to those stressors week after week, month after month in order to increase your stamina. Just remember, it gets easier the more you do it.
Alright, now let’s jump in - here is out 5 actionable steps to increase endurance so you can run longer without taking breaks.
1.) Find your motivation
The biggest barrier that causes people to stop running is loss of motivation. So, before you start lacing up your running shoes, find your “why”! Is it because you want to be a healthier mom/dad who wants to play with your kids? Is it because running makes you feel good about yourself and thus you’re nicer to your friends and family?
Running offers us a host of mental and physical benefits that go beyond losing weight and feeling good. Often people start running to lose weight but find that it also makes them feel good and empowers them in other areas of your life.
2.) Get the proper gear
Nothing is going to stop a runner in their tracks than uncomfortable running shoes, or clothes that make her feel sloppy. So, head to your local running store, or Lululemon, or Vuori or Tracksmith, and pick out some running gear that gets you excited about running! When picking running shoes, it’s best that someone watches your running gait to ensure the shoe is the right match.
3.) Create set running days in your week
As you begin increasing your mileage, start by adding another day of running over elongating current runs. That’s because the more sessions of running you have, the more these physiological adaptations are triggered in your body.
So, say you are running 20 miles a week over the course of 4 runs, and you want to run 22 miles a week the next week. Instead of adding mileage to your current runs, add a fifth day of running 3 miles (and steal a mile from one of the other days). The more running sessions you have in your base the better.
Once you are at four or five days running a week, begin elongating one of your runs.
4.) Make it something to look forward to
Make your runs enjoyable by varying where you run, who, and what you run with.
Personally, I like to alternate between running by myself and running with friends. Running with a training partner or running group can be a great way to hold you accountable and get you out of bed. You can ask a friend to train for a race with you or find a running group through your local shoe store, track club, or race.
The more you run, the more sleep you need because your body has more work to do! When you run, you essentially break down your body and during sleep is when your body builds itself back up. So, make sure you’re getting at least 7 to 8 hours. Sleep experts recommend an extra minute a night per mile you run a week. So, if you run thirty miles a week, you need to sleep an extra thirty minutes a night!
It’s also important to note that lack of sleep has been found to decrease endurance performance. It makes sense. If you’re already exhausted heading out the door, it’s going to be hard to run longer without stopping.
September 8th, 2022
September 1st, 2019