Ways to Increase Running Endurance

• In addition to his responsibilities as chief executive officer and president of CAMMCO, LLC, John Kriak, PharmD, also serves as a contributing author for Kaplan Test Prep and an educational board member for Dannemiller, a San Antonio-based organization that offers accredited courses in continuing medical education. In his spare time, Dr. John Kriak enjoys weightlifting, racquetball, and cross country running.

• Below are a few ways in which one can increase running endurance.

• Vary the exercise routine – Varying the workout routine not only keeps one motivated and fresh, it also helps to reduce the risk of injury. Adding activities such as swimming and cycling to the running routine will also strengthen different muscle groups.

• Build up distances slowly – An important rule to remember for all runners is to build up distances slowly, whether one is a novice or an experienced marathon runner. Experts recommend adding no more than 1 mile per week to the run, and also resting every fourth week.

• Run long distances at a slow pace – While many runners train at approximately 90 percent of the pace at which they would normally run, experts suggest training at only 80 percent. This not only helps to build endurance but also reduces the risk of injury.