Want More Endurance? The ONLY 3 Ways to Build Stamina

Focus on the only 3 pathways for building endurance for running!

More endurance will help any runner race faster, even if they're a mid-distance specialist. In this video, Jason discusses the only three avenues that exist for building endurance (and how you can take advantage of them).

Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.

[liamroche]

0:42 Aerobic Metabolism
4:24 Running economy
7:23 VO2max

[MrTsinobmort]

If I could “vote up” lifting weights and form drills, I would. I had a nagging injury. It is finally gone because of strength training and focussed work on posture and drills. I know my balance point, can find a good posture and my body doesn’t collapse after 30 minutes of running now, so the things that used to hurt don’t anymore.

[mad_incognito]

At age 56 I went from not running at all to a marathon in about 10 months. During that time I did Tempo, Speed and Long Runs every week and I was well prepared even though a knee discomfort made the race difficult. During that time my VO2 Max went from 33 up to 40 and even though I did not train for it I looked at it to see improvements as running paces vary a lot due to time of day, temperature and mood. In the current off-season I started to add strength training to stabilize my knees and to improve my pace.

[livegreatalways]

building the blocks slowly over time totally resonate with me. After 7 years of running I suddenly see drastic improvements. No regrets there for buckets of sweat, waking up early morning day-after-day year-after-year, running is sth no one can take away from us. Tq for this good video.

[jm.]

My takeaway: just run more and get stronger. I will say that working on strength helps so much with keeping your form. A couple years ago I got into lifting and barely ran at all. Fast forward to today and that strength has transferred to easier longer runs due to keeping my form more easily.

[caseysmith]

My dad did start running again at age 45 in 2007 after not having run since High School at age 19 or so. He has since run several 1/3 marathons a few Marathons, a bunch of 5k 10k races and a 10 miler one time as well as two 50k and two 50 mile trail/mostly trail races.

[ginger_wby]

Jason! I'd just like to say I've subscribed to your YouTube for a couple of years and honestly you're one of the best.
But I recently started listening to your podcast on Spotify a couple of weeks ago and I'm not joking, I'm already on episode 50 (started from the start)! So so so informative and not only am I learning new information, you're teaching me how to think.

Thanks for everything you do buddy!
Mark

[htmonaro]

Another great video, I used to run 5-7 days a week even up to last year. I then joined a coaching program, and switched to 4-5 days a week, but with 3 strength sessions a week. I've noticed, without any focus on it, that my VO2 max has gone from 52 to 56 on my Garmin watch during this year alone. That doesn't sound particularly high, but I am 62 yo. I know this is not the most accurate algorithm, but at least it shows progression.

[OmarAbdulMalikDHEdMPASPACPAPro]

Hi. I'm a subscriber and middle-aged distance runner. Thanks for sharing this with us! This program helped me win my age group (50-59) in a local half marathon. ☺🏃🏽‍♂️🥇

[stevedom]

at 72 i am running a few times a week 5 kms & hard garden clearance for a few hours on other days - all in 30-32 C & 70%+ Humidity. Aiming to run a half marathon around local lake soon. I also walk a lot.

[htmonaro]

Thanks for the great video. I've added 2-3 strength sessions per week over the last year or so. I am 63 in March 2022 and run much less than I did even a year and a half ago, but my hr is much lower during my long runs, so I think my running economy has improved. I'm a little confused by your comments on VO2 max. When I started running again 8 years ago, after a 28 yr lay-off, my old garmin watch calculated my VO2 max at 46, which wasn't too bad for a mid-50s runner. Today, using a more advanced Forerunner 945, my VO2 max is calculated at 57, although it varies between 56 and 57. I know this is based on a garmin algorithm that probably reads 3-5 too high, but that is an overall improvement of around 20%. I don't train to improve this, but have observed it improve, then plateau over the years and in the last 6 month seen it rise from 52-53 to 56-57 over the last few months. What is going on here?

[melaniepowell]

I've done four Bloomsday races in Spokane, Washington, and one 26-mile marathon in Montgomery, Alabama. But I have been out for a number of years due to various factors. In 2021-2022, I discovered that I was anemic and deficient in quite a few vitamins and minerals.

I have Epilepsy but I have always pushed myself to better myself and work and be fit in spite of it. It looks like my seizures are back under control again and I have started running again. I plan on a marathon next year!❤ I'm 53, 54 by that time.

[aeriegrove]

I'm that 'untrained' guy with the high VO2 Max – was never into sports or training earlier but a few years ago it finally got me. I got tested on a fluke last year and hit almost 70. Now at 38 y.o. I'm all about training my threshold and my economy to tap into that oxygen potential! You're a great resource Jason, I'm training for life and learning so much here

[andrewworrall]

I love the plants and have been watching their development

[JimLarranagak]

Great info. Increasing mileage builds endurance, but also ncreases injuries too. Most people can walk farther than they can run. Studies have shown that brisk walks can improve Vo2 and improve the metabolic aspects oxygen distribution in the cells. In fact, long walks were just as effective as HIT training and intervals.Rather than running 60 - 90 minutes, walk. instead. You can even break up the walk throughout the day. Most runners won't do this, because it seems too easy. But remember: HIT training improves the heart muscle, walking improves the metabolic aspect of delivering oxygen to the cells. Either method improves endurance or do a blend of both.

[nickgreen]

V02max can increase by 15-20% over 6 months with hard training, but that's with someone who hasn't trained before. That's not a lot of room to improve, but that's what makes the metabolic endurance so important.

[chiangchengkooi]

Lot of beginners did not know how to breathe during running. They tent to take in one stride per inhaling breath and one stride while exhaling. Breathing this was can make them run further but not faster because by doing this the faster they run the faster they breathe so they get tired faster.
The better way is to make as many stride while inhaling and and as many stride while exhaling. Doing this one can run faster without increasing the breathing rate. The strides are not dependent on one inhaling or exhaling breath.

[piggy]

VO2 max is certainly trainable, it's just something that can take years and years to change by any substantial margin. Studies have shown that's it's only really changeable by 5-15%

[corywecker]

When i was fairly new to running, i was fairly consistent and i was certainly getting more fit. But then i added in consistent heavy single leg squats, drop lunges, hops and bounds and my times got so much better. Adding weight training to your running is a must

[SRDXXF]

Couchonic endurance, uber eats having to crawl to the door for my super fast food is really tough, but i soldiered on and am happy when i reach my goal.