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boost your endurance
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Newbie Runner?! Boost Your Endurance Fast with These Simple Steps

Most people have a love/hate relationship with running. People either view it as the only “effective” form of cardio while others wouldn’t even run if someone was chasing them… I am a runner addict. I always have been. However, running isn’t the “easiest” exercise to love. If you haven’t gone out for a jog in a while, it may feel more like a death march. One of the reasons people hate to run is that they feel overexerted, out of breath, and exhausted in just a short period of time. However, running is mental guys. If you can just get past the initial hards runs and boost your endurance… you’ll come to enjoy it! (Benefits of running here.) Getting to that point is the hard part, I promise!

boost your endurance
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 Here are some simple steps to help boost your endurance!

(You’ll be running a 5k, 10, half, or full marathon in no time.)

Keep your form in check. 

This may be one of the most important things. Poor form can lead to aches and pains. You’ll be wanting to stop before you’re ready! Make sure have good form!! This is he guys.

Follow the 10% rule. 

It’s important to not increase your milage too quickly. You are more likely burn out and give up. When you start to run more regularly, you’ll start to breathe easily and your muscles will feel less tired. At this point, it is suggested that you increase your milage by no more than 10%  from your previous weeks run!

Mix up your run workout. 

Don’t just run at the same pace and hill grade. Add varying intervals and hills in your running course. Try going faster and harder by adding 10 second sprints in the beginning of a new mile. Then gradually work your way up to 30 seconds. Same goes for hill! Sprinkle in small inclines and add more hills to increase the difficulty.

Use the buddy system. 

Chances are you’ll go further and longer than if you were just by yourself! Accountability is also a good thing to have. Especially when you’re trying to train harder and boost your endurance.

Don’t just run. 

This may seem like the opposite of what you want to do. However, it is important to build strength and do other types of exercise. Things like cross training, core work and strength conditioning will only help you feel stronger and run further.

Article written by GUADS staff member, Christina

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