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Running - How to Build Endurance and PacingBy Patricia ZelmEmmart CHHC, AADP To have endurance in your running you need to have stamina, motivation to train long hours, and the willingness to possibly fall short of your goals. During your training you will focus on finding your pace and gaining endurance to go the distance for your next race. Building Endurance If you are a beginner runner, you will want to turn to a beginner’s running plan for a little extra advice. You will be given a calendar to increase speed and distance daily. It is vital for all runners to gain endurance before speed. Increase your running time and distance slowly to decrease injuries and aid your overall longevity during your next race. Pace Set a moderate pace for yourself while running. Generally you should be able to carry on a conversation easily. Doing this will increase endurance for longer distances and also reduce fatigue. If you cannot chat for more than a sentence with a running buddy, then you are overexerting yourself. Nutrition
Eating a healthy diet has a dramatic effect on your running performance.
These give energy and should make up 60 to 65% of your total daily calories. Good sources include whole grain pastas, brown rice and potatoes.
This will help to repair damaged tissue from running or cross training. Protein should make up about 15 to 20% of all your daily calories. Lean meat, fish and beans make up this category.
- Fruits and Vegetables
These should include a wide variety of colors and types to feed the body.
Fats are vital, but should be kept to 20-25%, primarily coming from nuts, oils and cold-water fish.
- Vitamins and Minerals
Supplements are able to fill the nutritional holes left by your diet.
- Stay Hydrated
This is also vital to healthy running. Water is easiest for your body to process, so drink this primarily.
Generally, do two to three days cross training a week and running on the alternate days. Benefits of Cross Training:
- Reduces chances of injuries during a race.
- Improves your over all cardiovascular fitness.
- Balances all your muscles even the ones not used in running.