b'WellnessI with AdventHealth3 Keys to Building Running Endurance this SeasonArticle originally published on AdventHealth.com W hether you love short races, marathons or just runAs with weekly mileage, the length of your long runs depends for fun, running is an endurance sport. If you want toon your experience and the race distance youre training for. get faster and run longer without feeling winded, you needLong runs typically last between one and three hours, though to build your endurance. But it can be one of your biggestultramarathoners require even more time on their feet. challenges.engaging in aerobic workoutsIf youre new to running, you might see rapid improvementsOnce you have established a base of mileage with weekly withregulartraining,butifyoureamoreexperiencedlongruns,aerobicworkoutsareathirdkeyelementto runner, you may need to look at your improvement goalsimproving your endurance.Aerobic means in the presence over a longer time. of oxygen, and these workouts include tempo runs, fartlekruns and hill training opposed to short, fast intervals on the To start, build a consistent training schedule into your fitness routine. While it may have taken a backseat in recent monthstrack.due to COVID-19, now is a great time to safely refocus onAs for pace, aerobic workouts usually range from slightly your fitness goals.slower than marathon pacesometimes called a steady-Next,targetyourendurancebyfocusingonthesethreestate runto a 10K effort. The pace will determine the factors: your weekly mileage, long runs and aerobic workouts. lengthoftheintervals. Amarathon-paceworkoutforan Increasing Your Running Mileage experienced runner may be 6 to 8 miles (or longer), while a Trevor Hicks, a physical therapist with AdventHealth, agrees10K effort will be held for shorter intervals, typically a mile withamodifiedapproachtothe10%rule. Runnersat the maximum.typically can build endurance by following the 10% rule, heAerobic workouts will help give you the finishing kick to end says. This can be adapted by novice runners to possiblya race with a strong, positive momentum.even less to allow for tissue adaptation.If youre a beginner runner, that may mean ramping up your weekly mileage. The same serves true for seasoned runners who may beADD IN CROSS-TRAINING getting back into season or increasing their miles. They mayIf youre an injury-prone athlete, you can build endurance be able to increase mileage at a faster rate week by week inwith cross-trainingeither by swimming, biking or using preparation for a race, Hicks says. the elliptical. This will improve cardiovascular and muscular endurance without increasing mileage as quickly. These are If youre a competitive marathoner, you may comfortablygreat options to improve fitness while avoiding injury from run 60 to 70 miles. In general, most runners will average 25overly increasing miles.to 40 miles a week. Increasing your mileage by 10 to 20% each week is often a good rule of thumb for newer runners.STAY FOCUSED AND CENTEREDIf youre getting back into training after time off or after aImproving endurance is a long-term goal that happens over goal race, this increase may be too conservative. All runnersmonths and years. As you improve and gain more training need a week or two of recovery after a long race.experience, the specific types of long runs and workouts that you use may change, but the basics remain the same. If you have an injury, always err on the side of caution. And to prevent injury, increase volume and workload separately. Enduranceisalwayseasiertomaintainthanbuild,so stay consistent with your training and youll continue to practicing longer runs improve as a runner for years to come.Running for increasingly longer periods is one of the bestWHOLE-PERSON CARE TO REACH YOUR PEAKways to boost your endurance. While you should include occasional cutbacks and weeks with reduced mileage, longIf an injury is holding you back or youre training for a runs can be effective as a part of your routine. goal race, experts such as Trevor Hicks at AdventHealth Benefits include: Sports Medicine and Rehab can help with a personalizedBuilding physical and mental resiliency treatment plan that keeps you safe.Building stronger muscles Improving your running economy Improving your speed Increasing the efficiency of physical fuel use LEARN MORE ABOUT OUR SERVICES Increasing the number of mitochondria in your cells OR SCHEDULE YOUR APPOINTMENT TODAY Run to TrackShack.com 14'