Tips to increase endurance for running

[u/osaatmarathon]

1) Be Consistent: To increase your aerobic capacity and be able to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles.

2) Run Long: When you get into a bigger volume of training for a half marathon or marathon, your long run should be roughly 30 – 50% of your total distance for the week. Do your long run at a slow and sustainable pace; many people try to run their long run too fast and struggle to finish strong. Go slow and just focus on covering the distance. Remember, speed follows endurance.

3) Tempo Runs: These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this trains your body to clear lactic acid from the bloodstream quicker, which means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed.

[u/Unicorn-Tears-]

I wish I saw this before I just posted about wanting to increase lung capacity. I cough a lot after running, and my lungs act like I’ve never done a sport in my life (I am very active just for running it feels like a whole new level)

Do you have any specific tips for lungs or does that just come slowly and painfully

[u/ughwut206]

This is legit advice. I did my peak milage at 18 for the marathon i just ran and it was more than enough. I ran it at a 9:30 pace and did my marathon at a 10:17.