Having great endurance is a valuable asset in running, especially when running a half marathon. Runners who build up endurance can run for longer distances without getting fatigued. Their bodies and minds have been conditioned to push past the voice in their head saying ‘Quit’. Without sufficient endurance, you’ll get tired and give up soon after you start.
So exactly is endurance and why is it important when running during the Mai Dubai City Half Marathon?
Endurance is how long an activity can be performed in total. It refers to cardiovascular efficiency. This is how well your heart, lungs, and muscles work together to distribute blood and oxygen around your body to sustain activity. Below are 7 tips on how to build half-marathon endurance:
Even if you feel ready to bump up your distance or speed, it’s a smart idea to go slow and aim to make incremental gains in your training program. This is especially true if you’re new to a regular running schedule. Remember that progress should be over many weeks, allowing time for recovery, but getting harder and harder. The Mai Dubai City Half Marathon is still far away! If you’re planning to join us on the 30th of October – slow but consistent training will help you be prepared for the event.
To increase your aerobic capacity and improve your endurance to run a half marathon, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.
Focus on your breathing during running can help reduce stress, boost your energy and increase your endurance. Usually, people hold their breath or forget to increase their breathing speed when running gets hard. If you are running faster, you need to breathe faster. Holding your breath can make you feel fatigued during your workout sooner than you should. Your breathing should increase from 15 times a minute while resting to 40-60 times a minute during running.
We always tell runners who join the Mai Dubai City Half Marathon to fuel up before their run. Not only does this mean that you need to eat but you also need water to keep yourself hydrated and energized. If you often feel like you’re lacking energy while you’re running, it could be because your body doesn’t have the fuel it needs to run well. Make sure you’re eating a healthy, well-balanced diet with enough carbohydrates so you have enough energy available for your working muscles.
Strength training helps your muscles and joints handle the stresses of running. You’ll be able to run longer before your muscles start getting fatigued. Even with just two or three 20 minute strength training sessions a week, you’ll build more muscle mass and notice a difference.
You’ll also find that you’ll be more injury-resistant and recover more quickly from your runs. You don’t need any fancy equipment or a gym membership to incorporate strength training into your routine. Do some bodyweight exercises such as planks, squats, lunges, calf raises and push-ups after your runs to start building more strength.
We believe that the best way to build endurance for a half marathon is actually joining a half marathon event. The Mai Dubai City Half Marathon will be back on the 30th of October 2022! Challenge yourself and register today!
If you’re not yet ready to commit to running a half marathon – there will also be 5km and 10km races available. Register now to get a 15% discount on your tickets. See you there!