So how do experienced runners make it look so effortless?
It all comes down to endurancesubtly different from stamina.
While stamina-building activities can help improve your walking or running routine, increasing your endurance is key.
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Find Your Endurance Baseline
Step one is simple: Establish your current endurance baseline.
For some people, this might mean speed walking for 45 minutes; for others, jogging for 10.
Zone 2 is the endurance zone and includes a moderate to moderately hard workout.
Your zone 2 range would be 115 to 134 BPM.
If you dont own aheart rate monitor, you’re able to also take a more old-school approach.
Silva suggests using your “rate of perceived exertion” (RPE) to estimate zone 2.
“Youre moving with a purpose, but you could keep going for a while.”
Your level of breathlessness is also a good gauge, he adds.
In fitness terms, this is known asprogressive overload, and it should be done carefully to avoid injuries.
This would take a 30-minute walk or run to a 36-minute one the next week.
Walkers can practice progressive overload by increasing time and distance.
Meanwhile, runners might want to focus on speed to keep their body adapting.
Silva suggests incorporating forms of exercise like swimming, cycling, androwing.
Strength training is also complementary.
Try High-Intensity Intervals
Heres where stamina-building modalities come into play.
Incorporatehigh-intensity aerobic intervalsinto your trainingbursts of all-out effort interspersed with recovery periods.
You will burn more calories and increase your VO2 max.
Eighty to 90% of your maximum effort is usually the sweet spot [for the speed interval].
This intensity allows you to run hard while still being able to recover adequately between intervals.
Increase the speed interval or the overall workout time each week.
Youll be able to run or walk for longer and you’re free to go faster too.
According to Dr. McDowell, good form makes your movement more efficient.
Taking a break is especially important for runners at risk for injury.
Use these days to stretch and work on other movement patterns like strength training or yoga."
