Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina

Endurance training helps distance runners run longer at a faster pace. But what are the most effective strategies for increasing endurance and stamina?

In this video, Jason discusses 3 proven ways to improving endurance, ranked from least risky to most risky. Consistency is key which is why injury prevention is a crucial goal while building endurance.

Learn more about staying healthy and the recovery process from 9 elite athletes in our free Little Black Book of Prevention and Recovery:


Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.

[theredcorn]

Started running 2 months ago, my weight shot up to 230 lbs at 5’6 the first day I could barely run 2 laps around the track...I’m now 218 lbs and doing 8 miles and incorporating in weight lifting...Running is one of the best life style changes I ever made!

[imdoc]

I find that smoking crack before my runs helps me run longer and faster

[danielfisher]

My favourite run is the long easy run. Meditation in motion

[anedopiln]

Started 19 days ago and could only do 2 miles in 26 mins nd now can do 3 in 30 and not feel tired after, ik its not the best but im getting there

[bb-]

When I was 17 I had built up my foundation. So i began running around my park for 2 laps (each lap is 1.1 miles) so 2.2 miles per run, at a fast maintainable speed. Take a break for 10 minutes then go again for two laps again at an intense rate that is sustainable (sustainable is important. So I treat it like I'm doing sets. This drastically improved my stamina . I didnt rely on going all out in one bout, but rather gave myself a bit of recovery time, and went again. I was usually tired at the end of each two mile bout

[bigflat]

Been doing a few long cycles over Covid, it’s a great way to build endurance, without impact, can really see a big difference in my long run, did 12 miles under 2 hours comfortably, undulating run, sure it’s not world class but am 52 yrs, aiming to run marathon under 4 hours when 60

[Razormiller]

I love long easy runs. I dont enjoy(or dislike) the first 7/8ks that much but once I go past that distance I get in the zone and then I really enjoy the rest of the run. Its very calming and very good for my soul.

[blindhydra]

I am no expert but I'll share some things that helped me. I started doing HIIT trainings, did a bunch of burpees and started running fasted. I decided to start running without eating something prior because I found out that even the smallest fruit/meal felt heavy in my stomach. Also, you might be able to run a lot farther than you think, just give it a try and run a bit slower so you reach higher millage. Again, I am no expert but this helped me a lot.

[ultro]

This video inspired me to run my first 6 mile run! My final time was 58:35.

[fendipurse]

i used to be so athletic when i was a teenager, then i got severely depressed for a few years and now i’m back! hoping to run at least a 5k in 2022

[grace]

My problem is I don’t get tired but bc it’s -10 out my lungs feel like they’re on FIRE

[travisthechosenone]

Long runs are a form of meditation for me.

[bobbob]

Yes pretty much every year I have gotten one injury, it always seems to be at the point where I am making good progress

[kingal]

This running channel needs more subs! Your advice is always spot on and easily understood without a bunch of pointless fluff. keep it up!

[DexterTheDuck]

If you want to run longer. Run Longer.

[keemoify]

Ive been smoking cigarettes for about 15 years, quit 2 weeks ago and just started at a gym, with plans of building muscle, but i also want to get better condition. Tnx

[CHILLTUBE]

Jhonny Sins decided to be a track athlete

[rjac]

I just did a sub 45min 10K average was 4:28 / Km been running for 5 months slowly increasing pace and distances

[abigrunner]

The idea if running at a conversational pace is that it fits EVERYONE’S ability perfectly. When first finding this we may enlist a friend to ride a bike along side us. Then with a smart watch we can dial in that pace. 80% of our weekly training will be at this pace. Then on other days we will do harder, faster things to fill in the remaining weekly miles. For someone running 20 miles a week this is 14 miles on 4 days (2, 4, 2 & 6 miles a day) and just 2 miles of very intense work for the other days. We borrowed 2 miles from the slow days so we could jog a little bit between the hard days intervals. Rest on the Lord’s day and He will reward you openly.

[Appu-Aj]

I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed great muscle growth.