How can I improve my endurance when running?
May 19, 2023 | 20,00 EUR | answered by Claudia Rothwiller
Dear Doctor,
My name is Leonie Lichtenberg and I am reaching out to you as I have some questions regarding improving my endurance while running. I am 28 years old and started running as a form of physical activity about a year ago. Lately, I have been feeling that my endurance is not really improving and I quickly feel tired during longer runs.
My current training plan includes three to four sessions per week, where I run for 30-45 minutes each time. I also try to eat healthy and drink enough water. However, I still feel like my performance is not progressing.
I am worried that I might be doing something wrong or that it could be related to my technique. Are there any specific exercises or training methods that I can use to effectively improve my endurance? Should I consider changing my diet or focus more on recovery?
I would greatly appreciate your expert advice and support in achieving my running goals and increasing my endurance. Thank you in advance for your help.
Sincerely,
Leonie Lichtenberg
Dear Leonie Lichtenberg,
Thank you for your message and your interest in improving your endurance when running. It's great that you are regularly engaging in physical activity and taking care of your health. It's understandable that you are concerned about why your endurance is not really progressing despite regular training.
There are various factors that can affect endurance when running. One of the most important aspects is training intensity. If you regularly run the same route at a similar speed, your body gets used to it and there is no real improvement in endurance. It's important to vary your training by incorporating interval runs, hill runs, or tempo runs. These training methods help to increase your endurance and improve your performance.
The correct running technique also plays an important role in improving endurance. Make sure you have good running posture, with an upright upper body and relaxed shoulders. Try to breathe in a steady rhythm and increase your cadence. An efficient running technique can help you run longer and faster without getting tired too quickly.
In addition to proper training design and running technique, nutrition is also an important factor in increasing endurance. Make sure you consume enough carbohydrates to replenish your energy stores. Proteins are also important for muscle recovery after training. Drink enough water to keep your body well hydrated. A balanced diet can help you increase your performance and improve your endurance.
In addition to training design, running technique, and nutrition, recovery after training is crucial for improving endurance. Allow yourself sufficient rest periods for your muscles to recover. Sufficient sleep is also important to regenerate your body and increase your performance.
Overall, it's important to have patience and continuously work on your endurance. With varied training, good running technique, a balanced diet, and adequate recovery, you can achieve your running goals and effectively improve your endurance.
I hope these tips help you increase your endurance and improve your performance. If you have any further questions or need additional support, I am happy to help.
Good luck with your training and your running development!
Best regards,
Claudia Rothwiller
