« The key to endurance is enduring. The secret to endurance is enjoying. »
« Endurance. It’s about consistency. Dedication. Sacrifice. But have you ever noticed that those who excel the most at endurance sports also seem to have the most fun? It’s not a coincidence. To be great, you have to stick with it. And to stick with it, you have to love it. Because by design, these kinds of sports push us to our limit. ‹ … › Here’s to those who can smile through the suffering. Teaching us along the way that the better you endure, the more you enjoy. And the more you enjoy, the better you endure. » – Pearl Izumi publicity, pealizumi.com
Best way to improve your endurance with running is to increase your distance. And, of course, remember that it is suppose to be fun! Most of you were already running before we have committed to a specific training for our September race. However, regularly (once a week, for instance), you should dedicate a day for your « long run », which doesn’t required speed, only an easy constant pace, since the distance to cover is your priority, so you can build your endurance. If you are new at it or back to running, try to increase gradually your weekly milage/km buy no more than 10% – 15 % (yes, you should keep track of how far you run, or the time you walk, to monitor your weekly total and your progresses toward your goal).
Here are some tips to extend your long runs and enhance your potential as a runner:
- 8 Ways to extend your long run, by Runner’s World (2013)
- 4 Ways to enjoy long runs, by Runner’s World (2015)
- 3 Workouts to increase pain tolerance, by Runner’s World (2014)
- And don’t forget your core: 8 Best Yoga Poses for the core, by Yoga Journal (2105) **Remember that yoga takes time and requires patience. Explore different poses and sequences. Give you time (and many opportunities) to practice them 🙂 .
Bon entrainement et prenez soin de vous! Take care!