Menu Close
Fitness Lifestyle

How You Can Improve Your Running Speed And Endurance

Runner with mountains in background

Last updated on April 29th, 2022 at 12:24 PM

When you’ve been running at a consistent speed for a while, it is normal for you to hit a wall at some point and to stop seeing the drastic progression you did in the beginning. 

However, there are several methods you can adopt for increasing your running endurance while learning how to increase your running speed without becoming exhausted. 

That said, here are some expert tips to improve your running speed and endurance.


Build up your pace

Learning how to speed up your pace is one of the most critical aspects of running faster and more effectively. Begin with brief bursts of high-intensity activity before returning to your regular pace.

It’s also crucial to distinguish between pain and distress as your muscles begin to tire before they become exhausted.  If you are having trouble with either, you should consider slowing down and lowering your pace.

You could easily track, measure, and increase your pace by running on a treadmill now and then, or perhaps a Bluetooth treadmill if you want some extra motivation from your favourite playlist.

Remember that increasing your pace and speed may cause you to become more fatigued than normal in the initial stages of doing so, making it critical to control your breathing effectively.

Increase how often you run

More often than not, increasing your weekly distance and running frequency will help you improve your overall speed.

If you regularly run once a week, adding a couple of additional exercise days may help you increase your speed.

You may even have some days where you partake in other exercises and activities which you could swap out for running focused activity days.

Keep in mind that ensuring at least one rest each week is highly recommended to avoid injury and strain.

Consistency is key

You must train continuously to develop your running endurance and ability, as consistent training will strengthen your aerobic foundation, and ability to maintain oxygen levels throughout endurance activity. 

It is also recommended to make one of your weekly running sessions a longer run, ensuring you go further than any of your other routines within that week to help increase both endurance and performance. 

Eating carbs for endurance

When running to improve endurance you should concentrate on consuming carbohydrates, ensuring it adds up to around 55 percent to 65 percent of your daily calorie intake. You should keep track of your carb consumption to ensure that it supports your workout. 

You should eat high-carb-based foods before going for a run to guarantee you have the energy to complete the full distance. However, do remember to allow enough time for digestion before commencing exercise to avoid an uncomfortable stitch. 

Focus on your running form

You can easily improve your running efficiency and endurance by ensuring you use proper running form.

Small changes to your posture and stride allow your body to move with less effort and more comfort, resulting in more accessible energy to help you maintain a quicker running speed, for longer periods of time.

Remember to rest and recover

The longer you run, the more you challenge yourself, and so you must ensure that you give your body rest and time to recover between workouts.

A healthy diet, stretching, and adequate sleep all contribute to effective recovery. Aim to have a high-quality post-workout meal that is packed with protein and carbohydrates, or even a nutritious snack, up to thirty minutes after you have completed your running session.

So, there you have it – just a few simple changes that can transform your running speed and endurance.