Terms of UseHow to Run Longer Explore this Article methods 1 Adding Time 2 Increasing Endurance Other Sections Questions & Answers Tips and Warnings Related Articles References Article Summary Co-authored by Kai Ng
Last Updated: February 23, 2023 Approved
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This article was co-authored by Kai Ng. Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 22 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 746,738 times.
If you want to run greater distances and improve your endurance, you can start right away. Just add a few minutes to each workout, pushing through the discomfort until your time is up. If you want to gain speed as well, doing plyometrics and sprints will help your body get stronger and faster. Follow these steps to run longer and get more out of your workout.
Steps
Method 1 Method 1 of 2:
Adding Time
1 Check your running form.[1]X Expert Source Kai NgCertified Running CoachExpert Interview Before you aim to run longer, it's a good idea to make sure you've mastered the basics. Using awkward form might not make a difference when you're only running a couple of miles, but when you add more time and mileage your running form makes a bigger difference.
Pump your arms and take comfortable strides.
Relax your upper body instead of holding it stiff.
Breathe in through your nose and out through your mouth.
Make sure you're running in a comfortable pair of shoes that fit your feet well.
2 Time a run. Before trying to add time, see exactly what you have to work with. Wear a watch on your next run and time yourself. You'll be adding time in small increments, so it's a good idea to know what your starting point will be.
Run as long as you can before needing to stop. Try to keep going even after you feel tired and your legs start aching. You likely have a little more endurance than you realize, since a big part of being able to run longer is having the ability to deal with some discomfort.
Consider setting a goal based on your starting time. If you can run 15 minutes, your goal might be to make it to 30. If you can run 30, maybe you want to be able to run for an hour.
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3 Add 5 - 10 minutes a week. It might not sound like much, but adding 5 - 10 minutes per week, depending on your initial endurance level, will build up very quickly. This is a good, steady amount of time to add to help you run longer without jumping ahead too fast and over-straining your muscles. Make a commitment to running the extra time, even if it's a struggle - that's how you build endurance.
If your first timed run lasted under 30 minutes, start by adding 5 minutes next time. Keep adding 5 minutes week after week until you can run for 30.
If your first timed run was over 30 minutes, add 10 minutes per week. Keep adding 10 minutes per week (and no more) until you reach your goal.
4 Don't worry about your pace. You can work on your speed later - for now, just focus on the goal of running longer. Your pace should be easy enough that you can have a conversation while you run. Run at a pace you feel like you could keep up indefinitely. Pushing yourself to run both faster and longer could lead to burnout, so if you're concerned about speed, make it a goal to run faster after you've reached your goal to run for a certain amount of time.[2]X Expert Source Kai NgCertified Running CoachExpert Interview [3]XResearch source
5 Fuel your body properly. What you eat and drink before working out matters. If you feel heavy or bloated, you won't be able to run as long. It's very important to be completely hydrated and sated with nutrients so you'll be able to endure the entire run.[4]XResearch source
While you need to have fuel in your body, it's not necessary to "carbo-load" before a run. This can actually really slow you down. Unless you're running a marathon, your body really doesn't need a rush of carbohydrates to complete the run.
Try eating a handful of almonds, a banana, or half a bagel with peanut butter about an hour before you run. This should be sufficient to get you through the run without weighing you down.
Don't hydrate with sports drinks - just drink water instead. Again, your body doesn't need the extra sugar to perform well. In the end, the extra calories will just make it more difficult to stay in good shape.
6 Stick with your training plan. Building endurance happens when you make a plan and keep at it, week after week. [5]X Expert Source Kai NgCertified Running CoachExpert Interview If you skip a few weeks of running, your fitness level will drop a bit and you'll have to build it back up again. If you end up needing to take an extended break because life gets in the way of training, that's OK - just get back out there and start adding time again. Fitness is a work in progress, and you're going to have super-fit times and not-so-fit times - that's just part of the game.
7 Don't push too hard. Attempting to skip ahead in your plan and add more than 10 minutes per week will backfire on you. Your body needs time to slowly build muscle and fitness, and if you try to push too hard you could injure yourself or simply get burned out. You'll be more successful if you build endurance slowly but surely.[6]XResearch source
Make sure to incorporate rest days into your routine. Don't run every single day - you should rest at least 1 or 2 days a week to give your muscles a chance to heal and rest.
On the days when you don't run, you can cross train. Try biking, swimming, or hiking as an alternative.
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Method 2 Method 2 of 2:
Increasing Endurance
1 Walk when you need to. When you're building up endurance, you're likely to experience some discomfort as you add time to your runs. You'll get to the point where you feel like you can't take another step. That's OK - you can slow down and walk for a bit. Walk until you feel able to run, then start running again. Keep rotating between walking and running until you've been working out for the amount of time you set out to run.
The run/walk strategy is especially helpful if you're a beginner runner. Try to increase the time you're running and decrease the time you're walking with each subsequent workout. Eventually, you'll be able to run the entire time.
2 Run sprints. Doing high-intensity interval training has been shown to increase the body's maximal oxygen uptake - known as VO2 max - which is the standard measure or aerobic fitness.[7]XResearch source That means that running sprints a few times a week will help you build the endurance to run longer at a slower pace. Try the following routine 2 to 3 times a week for about 6 weeks:
Warm up completely. Sprinting puts a lot of pressure on your muscles, and warming up will help prevent injury.
Sprint for 30 seconds at 50 percent capacity. Rest for 2 minutes.
Sprint for 30 seconds at 80 percent capacity. Rest for 2 minutes.
Sprint for 30 seconds at 100 percent capacity. Rest for 2 minutes.
Repeat for a total of up to 8 sprints depending on your fitness level.
3 Do plyometrics. Boot camp-style exercises like skipping drills and high-knee sprints have been used to great success by some athletes to improve endurance.[8]XResearch source These exercises build core muscles and tone the entire body. Incorporating plyometrics helps athletes run longer, faster. You can work with a personal trainer to use your gym's equipment to complete a plyometrics routine 2 - 3 times a week. Alternatively, try the following workout:
Run 20 yards (18.3 m) using the shortest, quickest stride you can do. Repeat 6 times.
Do a total of 5 minutes of the following exercises: single-leg hops, jump roping, and high-knee skipping.
4 Rotate hard days with easy days. This strategy is used by marathoners who add distance every week. During the week, do 2 or 3 shorter, intense runs - hard runs during which you run faster and with more effort. On the weekend, do your longest run at an easy, conversational pace. You'll find the longer runs to be more pleasant than the shorter ones, even though you're covering more distance and running for a longer amount of time.
5 Try tempo runs. A tempo run is one that starts with 15 minutes at an easy pace, then 20 minutes at a comfortably hard pace (not a sprint), and finishes with 15 minutes at an easy pace. Adding one or two tempo runs to your workout will increase the body's lactate threshold, the point at which the body fatigues while running a certain pace.[9]XResearch source
6 Stay engaged - or not. In order to keep your mind occupied and away from thoughts of feeling tired, try listening to an MP3 player during your run. Alternatively, you might prefer the quiet time to relax your mind and focus only on your running. Do whatever works best for you and helps you push through the discomfort your body will feel as you gain endurance. Advertisement
Community Q&A
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Question How do I stop the pain from cramping? Community Answer Lay down on your back in sit-up position, put your hands on your head and breathe in through your nose, out through your mouth. Eventually you'll stop getting them, but the first couple of times you'll get them. If you get a cramp, it's best to do as stated above, but if your muscles just hurt or your throat burns its best to not sit down, but to try to stand or walk slowly. Thanks! We're glad this was helpful.Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 7 Helpful 63
Question What do you do if you're tired, but you want to keep running? Community Answer Keep going for as long as you can, then gradually bring your pace down to a speed-walk until you recover enough energy to start running again. Thanks! We're glad this was helpful.Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 11 Helpful 90
Question Should I sprint at the start of the race to get a head start? Community Answer If you do, be careful of going over the limit and tiring yourself out of the race. Pace yourself to build up to a faster sprint toward the end. Thanks! We're glad this was helpful.Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 16 Helpful 118
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Tips
If you are in a race, or running with someone who is better than you, try to keep within in a certain distance of them, as it will distract you from your tiredness and keep you going. Thanks Helpful 3 Not Helpful 0
If you feel short of breath, breathe through your mouth. Breathing through your nose may not get enough oxygen to your muscles. Thanks Helpful 2 Not Helpful 2
Make sure you have a good pair of running shoes with adequate arch support. Thanks Helpful 1 Not Helpful 0
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Warnings
Drinking too much water before the run can also throw your electrolytes off balance, making you prone to fatigue faster. You might also vomit and pass out. Thanks Helpful 277 Not Helpful 35
If you feel faint or notice your vision clouding, stop running immediately and walk slowly for a few minutes before sitting down. Thanks Helpful 231 Not Helpful 35
Consult a physician before you undertake strenuous exercise after a period of sedentary living. Thanks Helpful 140 Not Helpful 53
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References
↑ Kai Ng. Certified Running Coach. Expert Interview
↑ Kai Ng. Certified Running Coach. Expert Interview
Co-authored by: Kai Ng Certified Running Coach This article was co-authored by Kai Ng. Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently. This article has been viewed 746,738 times. 7 votes - 100% Co-authors: 105Updated: February 23, 2023 Views: 746,738Article SummaryX
To run longer, add an extra 5-10 minutes of running a week to your current routine. If you don't have a running schedule yet, see how long you can run without stopping and use this as your base. Another way to build endurance is to add some sprint repeats every week. These high intensity interval drills can help you run longer as a slower pace. Moreover, make sure to hydrate with water and eat a light snack of almonds, a banana, or yogurt an hour before a run to keep you feeling light yet energized. For tips on how to add walk breaks to increase endurance, keep reading!Did this summary help you?YesNo
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Reader Success Stories
Anonymous
May 20, 2024
"Well I play football and it's currently the off season and I want to train my physical side instead of just my technical. I had ADHD as well, so my mental side isn't the best. Running is good my mental health if I know how to do it, and now I do!"..." more
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Anonymous
May 20, 2024
"Well I play football and it's currently the off season and I want to train my physical side instead of just my technical. I had ADHD as well, so my mental side isn't the best. Running is good my mental health if I know how to do it, and now I do!"..." more
Srinivas Rao
Apr 1, 2018
"Learnt the nuances of running longer. It's my third week and I was unable to run very long continuously, so visited this. The article was very informative. Thanks."..." more
Ashley L.
Aug 9, 2017
"I applied all the methods to train myself to run longer and build my endurance. So far, it has helped efficiently! " Rated this article:
Timothy Green
May 11, 2016
"The tips given in this article look really helpful. I will be sure to try them out as soon as possible."
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Dec 30, 2016
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Co-authored by: Kai Ng Certified Running Coach This article was co-authored by Kai Ng. Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently. This article has been viewed 746,738 times. 7 votes - 100% Co-authors: 105 Updated: February 23, 2023 Views: 746,738 Article SummaryX
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy. 
602 
1 Check your running form.[1] Before you aim to run longer, it's a good idea to make sure you've mastered the basics. Using awkward form might not make a difference when you're only running a couple of miles, but when you add more time and mileage your running form makes a bigger difference. 
2 Time a run. Before trying to add time, see exactly what you have to work with. Wear a watch on your next run and time yourself. You'll be adding time in small increments, so it's a good idea to know what your starting point will be. 
3 Add 5 - 10 minutes a week. It might not sound like much, but adding 5 - 10 minutes per week, depending on your initial endurance level, will build up very quickly. This is a good, steady amount of time to add to help you run longer without jumping ahead too fast and over-straining your muscles. Make a commitment to running the extra time, even if it's a struggle - that's how you build endurance. 
4 Don't worry about your pace. You can work on your speed later - for now, just focus on the goal of running longer. Your pace should be easy enough that you can have a conversation while you run. Run at a pace you feel like you could keep up indefinitely. Pushing yourself to run both faster and longer could lead to burnout, so if you're concerned about speed, make it a goal to run faster after you've reached your goal to run for a certain amount of time.[2] [3] 
5 Fuel your body properly. What you eat and drink before working out matters. If you feel heavy or bloated, you won't be able to run as long. It's very important to be completely hydrated and sated with nutrients so you'll be able to endure the entire run.[4] 
6 Stick with your training plan. Building endurance happens when you make a plan and keep at it, week after week. [5] If you skip a few weeks of running, your fitness level will drop a bit and you'll have to build it back up again. If you end up needing to take an extended break because life gets in the way of training, that's OK - just get back out there and start adding time again. Fitness is a work in progress, and you're going to have super-fit times and not-so-fit times - that's just part of the game. 
7 Don't push too hard. Attempting to skip ahead in your plan and add more than 10 minutes per week will backfire on you. Your body needs time to slowly build muscle and fitness, and if you try to push too hard you could injure yourself or simply get burned out. You'll be more successful if you build endurance slowly but surely.[6] 
1 Walk when you need to. When you're building up endurance, you're likely to experience some discomfort as you add time to your runs. You'll get to the point where you feel like you can't take another step. That's OK - you can slow down and walk for a bit. Walk until you feel able to run, then start running again. Keep rotating between walking and running until you've been working out for the amount of time you set out to run. 
2 Run sprints. Doing high-intensity interval training has been shown to increase the body's maximal oxygen uptake - known as VO2 max - which is the standard measure or aerobic fitness.[7] That means that running sprints a few times a week will help you build the endurance to run longer at a slower pace. Try the following routine 2 to 3 times a week for about 6 weeks: 
3 Do plyometrics. Boot camp-style exercises like skipping drills and high-knee sprints have been used to great success by some athletes to improve endurance.[8] These exercises build core muscles and tone the entire body. Incorporating plyometrics helps athletes run longer, faster. You can work with a personal trainer to use your gym's equipment to complete a plyometrics routine 2 - 3 times a week. Alternatively, try the following workout: 
4 Rotate hard days with easy days. This strategy is used by marathoners who add distance every week. During the week, do 2 or 3 shorter, intense runs - hard runs during which you run faster and with more effort. On the weekend, do your longest run at an easy, conversational pace. You'll find the longer runs to be more pleasant than the shorter ones, even though you're covering more distance and running for a longer amount of time. 
5 Try tempo runs. A tempo run is one that starts with 15 minutes at an easy pace, then 20 minutes at a comfortably hard pace (not a sprint), and finishes with 15 minutes at an easy pace. Adding one or two tempo runs to your workout will increase the body's lactate threshold, the point at which the body fatigues while running a certain pace.[9] 
6 Stay engaged - or not. In order to keep your mind occupied and away from thoughts of feeling tired, try listening to an MP3 player during your run. Alternatively, you might prefer the quiet time to relax your mind and focus only on your running. Do whatever works best for you and helps you push through the discomfort your body will feel as you gain endurance. Advertisement 
Community Answer Lay down on your back in sit-up position, put your hands on your head and breathe in through your nose, out through your mouth. Eventually you'll stop getting them, but the first couple of times you'll get them. If you get a cramp, it's best to do as stated above, but if your muscles just hurt or your throat burns its best to not sit down, but to try to stand or walk slowly. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 7 Helpful 63 
Community Answer Keep going for as long as you can, then gradually bring your pace down to a speed-walk until you recover enough energy to start running again. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 11 Helpful 90 