How to Build Endurance for Running: A Beginner’s Guide to Stamina and Strength
- Dr. Jeffrey Dunnigan, DC
- Apr 21
- 3 min read
Endurance is the ability to sustain an activity, mainly exercise, for an extended period of time. There are different levels of endurance depending on your level of experience and activity. The spring season is a time when many of us set goals to run or walk a 5K, 10K, or marathon. Those who are new to these activities may notice that some people can run nonstop at the same pace without appearing exhausted, while others seem winded after the first 100 meters. Why is that? There is no single reason; however, multiple contributing factors exist, including experience, psychological state, and physical condition.
When improving your endurance, several factors are involved, including nutrition and training. This article will focus on the physical aspects. First, remember to have fun—a positive attitude can carry you far.
Be sure your muscles are loose. When muscles are loose, there is less resistance for the body to move them. Many of us have heard about stretching, but there is a method to stretching effectively to make muscles loose and limber. Always stretch when your muscles are warm, which could be after a two-minute jump rope routine or similar activity. A sign that your muscles are warm is a small amount of perspiration. After stretching, gradually begin your workout. Once the workout is complete, remember to do a post-workout stretch.
Now that your muscles are warmed up and stretched, ensure your posture is upright and balanced. This way, you carry less weight due to your body’s alignment. Proper posture for running begins with relaxed shoulders, an upright head and neck, and a lower back aligned with your head and shoulders. With your shoulders relaxed, your arms should swing in cadence with your opposite leg. Maintaining an upright posture and relaxed shoulders, take deep, rhythmic breaths, allowing full inhalation and exhalation without straining.
Now that we have covered flexibility and posture, the actual running training begins. For beginners, I recommend dedicating three days per week to training, with a rest day in between. When selecting a place to train, your running area should be consistent and flat, such as a track or flat all-purpose trail.
Week 1: Walk briskly for five minutes, followed by a five-minute light jog, and repeat this until you have reached 45 minutes.
Week 2: Walk for five minutes, then jog for ten minutes, and repeat until you have reached 45 minutes.
Week 3: Walk for five minutes, followed by a 20-minute jog, then walk for five minutes, ending with a 15-minute jog.
After completing this three-week routine, you are ready to track your mileage and create a mileage plan for training as you enter Week 4.
Week 4: Try to run for 30 minutes nonstop while measuring your distance with a GPS fitness app (smartphone or smartwatch). Do not be discouraged if you need to walk. If you feel you must stop, continue walking for one to three minutes, then resume jogging until you have completed the full 30 minutes. This should be followed by a five-minute cooldown.
Each week, increase your running time by five minutes until you reach your desired distance.
To recap, the best way to build physical endurance in running is to properly stretch your muscles, maintain good posture, and gradually build up your training routine. Have fun! For further information or examples, feel free to contact me directly at jadunnigandc@gmail.com.
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Author: Dr. Jeffrey A. Dunnigan DC
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Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.
