Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina So That You Can Run Further

So many runners believe that in order to run further and to build stamina they need to keep on adding mileage and intensity to their sessions.

In this video, Sport Scientists, Lindsey Parry, Shona Hendricks and Devlin Eyden give you some great tips on how you can get fitter and faster without going overboard in your training sessions.

Let us know in the comments below if you've tried any of these and how they've worked for you. Also, let us know in the comments if there is something else that you've tried that has worked for you.

In this video:
00:26 Why is it important to run at the correct pace
00:48 The biggest mistakes runners make during their long runs
01:30 How to know you're training at the correct paces
02:55 What happens when we run our easy runs easy
05:24 What happens when you don't run your easy runs easy enough
05:57 How walk breaks can help you run further
06:38 How long and how often should you include walk breaks
07:37 Can running in a fasted state help you run longer
07:58 How does training fasted work?
08:43 How often should you run in a fasted state?
09:28 The dangers of running in a fasted state

[brookedrumbore]

Thank You for sharing! I had a sister who committed suicide..I wish she had had your strength. Wishing you continued strength and love on your journey

[Anza_]

@8:38: I can only agree and run in a fastened state too often.
I used to run an hour before breakfast and got along.
However, once I ate a little (egg or yogurt with some fruit) before running, I experienced noticeably shorter recovery time!
Now, I am only running without having eaten before every now and then.
PS: Not everyone is alike, so go and see dot yourself.

[tinaeakin]

Great video and I have been running for many years, I agree that we as runners have a hard time slowing down as I have been guilty of that. As I've gotten older (51) I realize the importance, however, it is impossible for me to stay at my low end of Zone 2 which is 103 heart rate. My high end is 136 which is doable but because I live on the Big Island of Hawaii the heat is always a factor. I am coming back from yet another injury and want to do this right but frustrated as it is hard for me to meet those heart rate numbers without walking. I have been and still am competitive, but as I age of course I am not as fast as I used to be. My PR marathon was a 2:57 when I was 32 and my PR Ironman was 10:02 when I was 45. I would love to be able to get a little speed back and am willing to slow down but just frustrated. Thank you!

[anbarazen]

Great points... Great sharing... For me, since I do my long runs early in the morning, they are usually fasted...and I'm so used to it...it's has become the norm for me ..and although I don't use walk breaks, recalling back the one time I stopped once or twice to drink water and maybe tie my shoe lace, they do really bring down the heart rate and reduce the overall fatigue... It works

[tomihlenfeldt]

Walking breaks for exactly that reason - getting outside for a run is usually fun & invigorating. Even when running alone it is tough not to take off with physical enthusiasm. 😊

[mzinjamela]

Thanks coach itry to do this and I will do it better having received these tips

[insiderugbywithmark]

You should always state in your videos " in our opinion " because there are thousands of people who run in a fasted state and have been for years. The body is the most complex machine known to man kind, and we are still learning about its incredible abilities to adapt and change. One size, or one methodology of training does not fit all when it comes to exercise and training. Fasting and Endurance Running saved my life. Combined they are an awesome combination ( in my humble opinion).

[Kelly_Ben]

I've always had a love- hate relationship with running... I loved races, but hated training. Once I discovered how to slow down and vary my workouts, the training misery went away! I'll admit I almost skipped the part on fasted running. When I'm low on fuel, even on a non running day, I'm prone to migraines and exhaustion. I watched and was actually converted by your common sense approach. I thought it was an all or nothing training method, but I can handle 2 runs every 3 months! This is my second video of yours, and I've taken away valuable tips from each!

[leonorelord]

Great Video - I am a new runner ( 50 years old) having just completed my first half marathon but I did it badly and slowly I know I can do better and the 3 points are super useful.

[Rixoonify]

Thank you for your advice....I will immediately put into practical applications...

[drbonesshow]

I can run as far as the cops will force me to run. Then my escape.

[akullak]

Thanks for the 3 tips. I have been a fasted runner for the past 4 years only fueling with water and electrolytes (0 calories) and only by this method have been able to finish many 21k. Before that, any intake of calories before running just did not help. Do you have more information on running on fat?

[dazamad]

I do like your comments and agree with them. I do however start my run at 5am everyday and dont feel like eating. Atthe moment i run fasted mon-friday

[carastone]

I run at 3am most weekdays; always fasted. I do eat breakfast within about an hour. These are all relatively short sessions, including speed work at the track.

[johnstryczek]

I have really been forcing myself to slow down on long runs and it seems to be working. I have just ran my fattest 10k for years having finished 5th in my age category (60+) out of 99 and 233 out 1752 runners. I do have to say that I believe my HIIT quarter milers have also helped.

[nancywilliams]

Hi thanks for the info. I'm 57 been training for my first half and just can't get rid of these extra pounds.

[markthomasson]

Good tips.
My mantra is find your comfortable running pace…then slow down.
Would a power walk in a fasted state not be better?

[ohcrikey]

My problem is, to stay in my aerobic zone, I can't actually run. My heart rate gets too fast. But I cant walk fast enough to get my heart rate up to where it should be. Im stuck between the two. What should I do? Walk or run? 9:16

[johnsands]

How short do the easy runs need to be compared to the long runs

[dlowlow]

My Samsung Gear S4 has 5 zones: low intensity, weight control, aerobic, anaerobic, maximum. I was running in "aerobic" as I thought this was the zone that builds my endurance. You mean to tell me that I need to slow down to 2? That's my regular walking pace 😮