How to improve running endurance?

Running is one of the most common forms of exercise and one of the favorite sports for many sports enthusiasts. However, many people's running endurance is very poor, and it is easy for them to run out of strength after running for a while. In fact, there are many ways to improve running endurance, and everyone must persist in normal times. Let me give you a detailed introduction below.

1. Use interval training: Interval training will help you run your best and improve your endurance.

Improves cardiovascular capacity. With interval training, you'll increase your anaerobic breathing capacity (the ability to consume oxygen). When you combine this ability with your aerobic breathing capacity, it will make you run faster.

Burn calories. The energy bursts that are part of high-intensity interval training will increase the amount of calories you burn. This is true even for short bursts.

This will make you more interested in participating in regular training. It may seem like a small thing, but boredom during your training routine can be a hindrance to your motivation to train.

2. The time interval should be stable. This is the simplest way to concretize interval training. You just need to alternate between slow and fast jogging intervals.

Spend 10-15 minutes warming up. Start by walking briskly, then jogging, gradually warming up. Warming up ensures that your body is ready for continued intense exercise.

If you're starting to do interval training for the first time, you need to get your body used to running at a high speed for one minute, followed by jogging or walking for two minutes. Repeat this exercise 6-8 times. Do this for 50 rest/50 bursts (e.g. one minute bursts followed by one minute rest). Make sure your body is equipped to run faster intervals and reduce your rest/recovery time.

End your workout with a 15-25 minute buffer. Start from sprinting to jogging, and then gradually transition to slow walking to end the training.

3. Use pyramid-style interval training. Pyramid interval training starts with short bursts of high intensity and then increases the intensity until you reach the longest high-intensity session you can do in your workout. Then, gradually shorten the time of high-intensity exercise until you eventually slow down or even stop. This is a little more involved than a timed high-intensity workout and will require using a stopwatch to track your reps.

Spend 10-15 minutes warming up. As mentioned above, start with a brisk walk, then move to a jog, gradually increasing your speed until you reach a high-intensity exercise, and then the warm-up is over.

When exercising normally, you should pay more attention to safety and exercise under the premise of ensuring safety. If you feel unwell while exercising your running endurance, you must stop in time, otherwise it may cause your body to be unable to bear it and lead to side effects of exercise. You should exercise more often in your daily life.