How to Increase Your Running Endurance?
Develop a run/walk schedule. Set out for a particular amount of time to exercise and do alternating periods of running and walking. For example, the target exercise time is 30 minutes. Run for 2 minutes, walk for 3 minutes and repeat 6 times. Once you can complete this comfortably, increase the running time and decrease the walking time. Strive towards 8 minutes of running and 2 minutes of walking, repeating 3 times. Then work towards 14 minutes of running, 2 minutes walking, 14 minutes. This is a quick way to ramp your endurance up to 30 minutes of non-stop running.
Focus on time, not distance. For example, rather than trying to run 3 miles, try to run for 30 minutes. Its much easier to measure and track your increases if you go by time. You can focus on improving your speed later.
Breathe steady and consistent. Try timing your breaths with your steps. A certain number of steps during inhale and the same number of steps during exhale. Consistent breathing will provide your body with the oxygen it needs to perform. It will also drastically help your cardiovascular system improve in efficiency.
Run on a treadmill. Treadmills require a little less physical exertion and are easier on the knees. Ramping up your time on a treadmill will make it easier for your body to adjust.
Take a day off in between runs. Give your body time to recover. This will decrease the chance of knee, shin, ankle pain and allow your muscles to recover.
Run only one long day per week. It takes running long distances to improve endurance but long runs can be very hard on the muscles and joints. Most long distance runners will run one long run on the weekend and several proportionally shorter runs during the week.
Engage in non-running cardiovascular exercise on your non-running days. Examples: bicycle, swimming, elliptical machine, etc.
Music for motivation – the right music will inspire you to push harder and go a little further.
Stay hydrated. If you are running more than 30 minutes then consider buying a water bottle carrier that goes around your waist. Take small sips regularly throughout your run. This will do wonders for your comfort and performance on longer runs.