Article - Increase Your Running Distance, Speed and Endurance


Reprintable Article - Increase Your Running Distance, Speed and Endurance


Want to go faster or longer on your runs? Try these tips to build up your distances and endurance quickly.

Increase Your Running Distance, Speed and Endurance
by Jackie Burgmann, author of "Hot at Home" - The Transformation Solution for People Who Hate The Gym

Running is a great full body cardio workout and fantastic for burning fat.

Becoming a runner may seem like a daunting task if you've never done it before. However, it really is quite simple to become accomplished at quickly, and almost anyone can do it.

One of the best things about running for exercise is that it's one of the most inexpensive ways to get fit that there is. All you need is a good pair of running shoes and a trail or path to run on and you're set.
Learn To Run Faster
Beginner endurance runners sometimes find it hard to build up their endurance and distances, which can be frustrating at first. But it can be done.

If you're just starting out and finding it hard to build up your endurance and increase your distances, here are some cool tricks to help you get better at it quickly.

Run an extra quarter mile with each of your runs for a week.

It’s not far so just keep putting one foot in front of the other until that extra quarter mile has been run.

Then the following week push it up by another quarter mile.

And so on and so on.

Absolutely can NOT make it a quarter mile further? Then push up your distance a little bit slower and do an extra eighth of a mile to start with.

Any tiny increment will help you build on your distances slowly, so increase by the amount you're capable of and strive to increase your distance a tiny bit more each week.

Add an extra day of running per week.

If you currently run just one day a week, you probably won't get much in the way of distance or endurance gains very quickly.
Learn To Run Farther
Try running at least twice a week, and if you’re already running that often, try running every 2nd day to help you build up your distances and strengthen your cardiovascular for higher speeds much faster.

Add hills.

Try changing your route so that you can include a few hills (or outdoor staircases) into your route.

Putting some "harder" moments into your run will help you build up your cardiovascular strength (not to mention your legs) for your longer, flat endurance runs.

Try adding some interval training into your weekly running schedule.

If your cardiovascular system needs a boost, intervals will make you stronger fast. Building up your endurance for longer steady-state runs will come naturally if you’re doing interval training.

Try some sprint/walks or some hillsprints for 20 minutes or more a couple of times a week. Go for an endurance run at the end of the week and see how far you can get that week. You might surprise yourself.

You can also try Fartlek Training.

The word 'fartlek' means 'speed play' and refers a free-form type of interval training, where you choose to start running faster in spurts whenever you feel the energy to do so during your regular route.
Increase Your Running Endurance
Pick a tree up ahead and sprint to it, then return to your regular gait once you've reached your marker. You don't need a timer and it's not structured, so it's easy to do. Try this a few times during each of your regular runs to help build up endurance, distance and speed in a fun way.

Being a runner will help you burn fat regularly and will also help you stay lean for life, so learning the tricks to become an experienced runner is a very worthwhile pursuit.

Once you get going with these tips, progress comes quickly and before you know it, you won't be a 'beginner' anymore and may even find that you love running.


Effective fat loss starts with a good cardio component incorporated into your workout routine. Whether running is your thing or not, Jackie, who developed the "Hot at Home" system knows how to help you burn fat FAST. Find out all her tricks AND get over 40 weeks of fat-blasting home workouts in "Hot at Home".


cardio, running, increase running endurance, increase running distance, interval training, tips for better running

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