Building Endurance Running - Tips?

scsuval

Hey, so I've recently discovered that I really enjoy running and would really like to extend my endurance as a runner. When I say "endurance," I am referring to both the mileage that I run, and the speed-endurance that I run that distance (I'd like to go faster.) I currently run about 3x a week on the treadmill, though I am looking to move my runs outdoors to provide variety and longer courses. My 45 minute runs are typically set on "aerobic fitness" settings with varying inclines and intervals of walking and jogging up to 5 mph. It took me a few months to work up to running 5 mph and maintaining that pace for approximately 15-20 minutes (typically with no less than 3% grade incline), then I throw in walking intervals at 3.5/4 mph at incline to maintain aerobic activity while I catch my breath and begin another 5 mph interval.

What are some tips, suggestions, programs, or articles you might recommend to a beginning runner? I would ideally like to be able to go for trail runs/road runs with rolling hills for at least 1.5 hours in the "aerobic" heart rate, possibly working up to marathon lengths. Additionally, what are some safety tips/tips to prevent injury while I am pushing myself physically? I have heard of the dangers of over-training, and want to do this the "right" way.

Thanks for the input!

vegamy

I think you're doing all the right things. I'm a relatively new runner (have been running for less than a year) but did all of the interval training for speed and endurance. I'm now up to running about 10 miles and am working with a personal trainer.

Basically, I didn't start increasing distance until I could run 3-4 miles comfortably at a 5mph pace. Then, I kept the runs at 3-4 miles 2 days per week and then did one long run a week (started with 4 miles and then added 1/2 to 1 mile per week depending on how I felt afterwards... some weeks, I didn't increase at all). Once I could run up to 10 miles at 5mph (and faster, at 6mph, for 3 mile or 6 mile shorter runs), my trainer started me on a program where I do a bunch of resistance training, run 3 miles as fast as possible, and then repeat (so I'm running 6 miles as fast as I can total) and then do this workout 2x/wk and then still do the long run once/wk. This has really helped with my speed at longer distances.

As far as overtraining goes, just go with how your body feels. I had to take a couple of days off after my long run day when I first started.

Here's one of the sites with training programs you could try:
http://www.halhigdon.com/

MoreBean13

When I started building my endurance base, I already had the plan to run a half marathon, and I followed one of the novice Runner's World plans. Even if you don't have a specific race goal, I think they have some pretty well designed novice plans that incorporate speed work, weekly long runs, and some of them have cross training. They're set up to start you where you're at, and build your mileage safely. I would go poke around their site at the race plans.

My biggest suggestion to avoid injury is to incorporate cross training. Doing some of your endurance work on a bike or swimming or an elliptical gives your joints a break from the constant pounding and helps keep your muscle development balanced. My second tip is to not neglect your upper body or your abs. As you build up mileage you will start to notice soreness in your arms and shoulders and abs, and it helps keep your running form from getting sloppy as those undertrained muscles get tired.

Cheri_Moves

Just ran my first race, a 15K yesterday... fastest I've ran for a longer distance at a 8:41 min/mile pace.

I started running for the first time in February, training for a sprint triathlon this summer. Started out at walk/run up to 6.0 mph, now can do an hour+ at 6.7-7.0 mph
Here's what I do

HIT training once a week: hills then speed... Hills incline @ 12%, 30 seconds @ 5K pace, jump to the sides for 30 seconds, do this 12 times. Take a 1:30 breather, then set the incline to 0% and take it as high as you can go... (I do 10-11mph) 30 seconds on, jump to sides, 30 seconds off. do this 12 times. It takes about 30 minutes with a cool down.

This has been KEY in increasing my speed and endurance!!! I dont know where your fitness level is, but if you cant do 12, do 10 or 8... or cut out the hills (although I think they're just as important)

I also do a long run on weekends, and a shorter run during the week. Hope this helps and happy running!

Cheri_Moves

My biggest suggestion to avoid injury is to incorporate cross training. Doing some of your endurance work on a bike or swimming or an elliptical gives your joints a break from the constant pounding and helps keep your muscle development balanced. My second tip is to not neglect your upper body or your abs. As you build up mileage you will start to notice soreness in your arms and shoulders and abs, and it helps keep your running form from getting sloppy as those undertrained muscles get tired.

This is SPOT ON! I think one of the reason my running has improved so rapidly is because I cross train (tri training) and I do a weight lifting program 3x.week. The upper body soreness can really be a killer and I never even thought about it until I experienced it! Weight lifting has really decreased the pain!

MoreBean13

My biggest suggestion to avoid injury is to incorporate cross training. Doing some of your endurance work on a bike or swimming or an elliptical gives your joints a break from the constant pounding and helps keep your muscle development balanced. My second tip is to not neglect your upper body or your abs. As you build up mileage you will start to notice soreness in your arms and shoulders and abs, and it helps keep your running form from getting sloppy as those undertrained muscles get tired.

This is SPOT ON! I think one of the reason my running has improved so rapidly is because I cross train (tri training) and I do a weight lifting program 3x.week. The upper body soreness can really be a killer and I never even thought about it until I experienced it! Weight lifting has really decreased the pain!

Yeah, it's unwelcome and brutal when you have the stamina and endurance to keep running, but your ARMS feel heavy and your shoulders ache. You're like, WTF? Lessons learned...

ishallnotwant

Bump so I can read this tomorrow. Thanks for the question, OP! You're getting some great info!

scsuval

Thank you all! Much appreciated.