Strand maratons his marathona long runs got maraathons the PR. All right that is a boatload of information to help anxiety management strategies improve your running endurance and stamina, but it all boils down to some basics. Staying relaxed can prevent muscle strain and keep them flexible. And stay tuned for future articles in this WH mini series. Rest, then repeat six to eight times.

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How the Norwegian Method Is Changing Endurance Training

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Alison Garth. Amy Giannotti. Andrew Hall. Beginners Training. By Runner's World. November 11, How to build endurance gradually and avoid injury when running long. Tags: Half Marathon Training Homepage long run Marathon Training training Training tips. Previous article 4 Interval Workouts to Spice Up Your Training.

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Featured Nutrition 7 Foods That Fight Inflammation and Boost Your Health. Work Outs 4 V-Up Variations to Center In on Core Strength. Scheduling your long runs helps keep you accountable and on track with your workouts. Running with a training partner, friend, running coach, or your dog can be great for boosting morale on your long runs.

Even if your training partner joins you for the last few miles of a long run, this may be just what you need to keep pushing forward and complete those last miles.

Pick an endurance race — such as a half marathon or marathon that you want to run — and sign up for it. This will give your training a focus and help you stay motivated on those tough days when life seems to be full of obstacles.

We all have ups and downs with our training — even world champions experience off days and setbacks — so do what you need to do to take care of yourself and get back on track with your next workout.

Before you begin your training program, you should think about why you are running. What do you want to get out of your running — and your life? You may think about how running helps your mental or physical health or about a cause that you will be racing for and remember these things on those tough days where the weather is terrible, you just ate a tub of fries, or feel sluggish on the run.

Remember the bigger picture of why you are here right now running. Rest and recovery are so important for runners, especially when you are building your mileage and doing long runs. Recovery time helps prevent injury and boosts your chances of being able to continue adding miles to your long runs.

Take a rest day after your long runs to allow your body time to recuperate. Also, build some cross-training into your workout program so you have a physical and mental break from running while still improving your strength and fitness. Some recovery activities I recommend for people I coach include walking, yoga, and icing any sore areas after hard workouts.

For more ideas, check out my 20 tips for better workout recovery. Have you tried any of these tips for your long runs? What works best for you to build up your long run mileage? Tag Runstreet on Instagram to share your training with us and get cheered on.

Happy running to you! Related Posts: 7 Running Tips to Avoid Injury , How to Do a Tempo Run and Get Faster , NYC Marathon Tips from the Wolf Pack , How to Run with Your Dog.

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY. Marnie Kunz is a writer and dog lover based in Brooklyn, NY.

She is a running coach and certified trainer. How to Build Endurance Running. Training Tips Long Runs. Oct 4 Written By Marnie Kunz. By Marnie Kunz Whether you are a beginning runner training for your first 5K or you want to run your first marathon, you may be wondering how to build endurance running.

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Women's Health Increaee earn commission from emdurance links on enduranec page, but we anxiety management strategies feature products endurancf believe Increase endurance for marathons. Why Trust Us? If you Increase endurance for marathons to Increzse, at Increase endurance for marathons age would you think non-elite female runners "peak" when endhrance comes Endurance recovery foods marathon running? Twenty-five, give or take a couple years? Get this: For recreational runnersthey may have "much more in the tank" at 35 and continue improving until they're 50, according to research in PLOS One. That's good news for me, given I'm exactly 35 years old as I write this. Said finish line was in Paris and yes, it was pretty epic, but also, that was the moment I decided I needed an indefinite break from marathon running.