Understanding how to build running endurance is important, and it’s not as simple as increasing the miles you run. Ten running coaches share the most common mistakes runners make and what to do instead to increase running endurance.

(Feature image: Photo by iStock.com/Izf)

How to improve running endurance and how to run longer distances are common training questions, especially for beginner runners. But even more experienced runners make mistakes in their training for longer-distance races.

That’s because increasing your running endurance is not as simple as increasing how much you run. In fact, upping your weekly mileage too quickly, not listening to your body, or failing to give yourself adequate rest often results in poor performance and injuries.

Below, 10 certified United Endurance Sports Coaching Academy (UESCA) running coaches share the mistakes they see runners make when training to increase running endurance and their advice on getting it right.

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Match your increase in running with increased recovery efforts.

Quite often, when runners want to improve their endurance (myself included when I first started back in 2012), they jump to the conclusion that more is always better: more volume, more intensity, more time spent running, more long runs, and more mileage increases from week to week.

While endurance performance is linked to training volume, more is only better to a point. Recognize that not every runner copes with the same life stressors, so one runner’s training volume and intensity distribution isn’t a reliable comparison to your own.

If you’re seeking to improve endurance through additional training, you’ll also need to match the increased stress with high-quality sleep, more calories/carbohydrates, and strategically placed recovery days. Stress plus rest equals growth!

Abby Lock, UESCA Ultrarunning Coach, NASM Sports Nutrition
1-3 years coaching experience
Hills for Thrills Sports Nutrition and Run Coaching
@hills4thrills.coach

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Listen to your body.

The biggest mistake I see runners make when increasing their running endurance is not listening to their bodies.

As someone who is coming back from a run injury, I know that I am not where I was last year or even a few months ago. The key to my return is listening to my body. That means walking when I feel my rate of perceived exertion (RPE) go high, not worrying about my pace, and just getting time on my feet.

I also encourage my athletes to stop and stretch or just reset their bodies. Nothing is gained from running with poor form. Remember, these are training runs and we want to arrive at race day strong and healthy.

Karen Moser, UESCA Running and Triathlon Coach, UESCA Endurance Sports Nutrition
4-6 years coaching experience
Tri Lab Endurance
@coachkaren_trilabendurance

Check out the 5 keys to follow when training for a race.

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Remember that your body needs sleep to recover.

Almost without fail, the biggest mistake I see is not allowing adequate recovery. In the pursuit of improvement, people run more often, farther, and harder. Then they look to add that magic extra such as strength training or the latest must-try workout shake.

Often, they are already doing enough — sometimes too much. The issue is they are failing to allow their body to recover and adapt so that they get the benefit of the work they have put in.

The most effective recovery tool is free. It’s called sleep. When you sleep, the body works its magic, recovering from and adapting to the training you have done.

Steven James, UESCA Ultrarunning Coach, UK Athletics Coach in Running Fitness (CiRF), BSc (Hons) in Sport, Fitness & Coaching
1-3 years coaching experience
PFM Coaching
@pfmcoaching
Steven James on LinkedIn

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Fuel your body for the length of your workout.

When training to increase running endurance, runners commonly forget to consider how fueling needs change with the increase in miles. Have you ever bonked? Our bodies store about 1.5 hours worth of glycogen. Once we use that up, we literally run out of energy. Many runners experience this phenomenon when training for their first marathon.

To avoid this experience, it is important to fuel appropriately. If it has been more than 2-3 hours since you last ate, have a snack before heading out the door. For runs lasting longer than 1 hour, consume 30-60 grams of carbohydrates per hour. And be sure to restock your glycogen stores after your run. Remember, carbs are your friend!

Samantha Langlois, UESCA Running Coach, UESCA Endurance Sports Nutrition, ISSA Strength and Conditioning Certification
4-6 years coaching experience
Perennial Endurance Coaching | Samantha Langlois
Coach Samantha Langlois on Facebook

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Incorporate strength training.

When training to increase your running endurance, it’s important to not skip the strength training. It can be really easy to think that to increase endurance, you just need to run more. But more often than not, this can lead to overuse injuries. Running-specific strength training will improve running economy; correct muscle imbalances; reduce injury risk; and improve endurance, speed, and power!

Kylie Morgan, UESCA Running Coach, Clinical Exercise Physiologist
10+ years coaching experience
Morgan Exercise Physiology
@morganexercisephysiology

Have you read the 7 reasons it might be time to hire a running coach?

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Treat rest as a part of your training.

The biggest and most common mistake is not prioritizing rest days. It is extremely important for us runners (and athletes in general) to understand that rest is part of training. We need to give rest and recovery the same importance we give to hard training days.

If we do not rest, the body cannot repair and compensate for the hard training we are doing. Running too hard on easy days and not getting enough sleep are common mistakes when talking about rest. The key to becoming a great runner is to learn to run easy and get a good night’s rest.

Francisco Pagan, UESCA Running Coach
1-3 years coaching experience
@press_on_running

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Learn how to hydrate and fuel properly.

Fuelling correctly for endurance runs is vital. This means ensuring you have enough stored carbohydrates in your body before you start and topping them up with energy gels, chews, etc.

Being properly hydrated is also key to any run session. Replacing lost sodium during your run (and afterward) prevents your muscles from cramping up and adversely affecting your performance.

Christian Orr, UESCA Running Coach, British Athletics Leader in Run Fitness
4-6 years coaching experience
180 Cadence
@180_cadence

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Don’t train too hard for too long.

Runners tend to target their race pace too early in their training plan, ignoring [the need for] progressive fitness and endurance building in the early stages. While it is important to keep an eye on your race goal, it is also vital to ensure that you’re on the right path to get there.

Building the aerobic engine to support your target race pace is required to achieve the maximum aerobic contribution and to maintain consistency and endurance to sustain the target pace during the race.

Coach Faris, UESCA Running Coach
4-6 years coaching experience
@fitorizon
@coach.faris

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Focus on good fueling and recovery habits.

When increasing running endurance, runners often have a hard time properly matching fueling and recovery to their training loads. Even small changes in volume and intensity create large demands on our bodies, so it’s very important to give ourselves the food, sleep, and hydration we need. The things we do outside of the actual run to take care of our bodies are the lowest-hanging fruit when it comes to safely progressing our training.

Lina Alvino, UESCA Running Coach
1-3 years coaching experience
Resolve PT and Performance
@linaalvino.dpt

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Increase your calories as your mileage goes up.

When getting into the ‘business end’ of marathon and ultramarathon training, when mileage inevitably increases, people often forget their energy demand goes up too, and the need to, quite simply, eat more. I often find myself asking people if they are eating enough.

Nick Hancock, UESCA Ultrarunning Coach, UK Athletics Coach in Running Fitness
4-6 years coaching experience
Maximum Mileage Coaching
@runwithnick

Looking for more? Read 8 tips on setting running goals.

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Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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