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How to Run Longer: Tools and Techniques to Improve Your Running Endurance

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How To Run Longer: Distance runners, whether rookies or seasoned vets, often come across barriers, whether physical or mental, as they try to increases their running distance.

It’s very common for runners to reach a plateau, where their body is adapted to run a maximum distance – but is uncomfortable going any further. This can be extremely frustrating for distances runners, rookies or otherwise – leaving them to wonder how to run longer.

When you feel tired, bored, fatigued, discouraged, or even pain, there are tools you can use to combat the issues – and training techniques to mitigate them, allowing you to run longer and farther,

The most important thing is not to give up. Remember, you haven’t reached your limit. You can always run longer. 

In this article, we’re going to go through changes you can make – whether in training or in your running strategies – to improve your running endurance and help you run further.

First we’re going to dive into ‘The Wall’, that classic phenomenon that occurs when your body runs out of juice, then we’re going to go through several other physical and mental factors that can affect your running endurance.

How To Run Longer Improve Your Running Endurance

Potential Reason For Maxing Out: Hitting the Wall

When a runner gets to a point where they feel depleted and empty, like the can’t go on any further, it’s called hitting the wall, or bonking.

This happens when your energy stores get depleted. You have a shortage of the carbohydrate glycogen, which causes feelings of fatigue and negativity. 

It can happen after about an hour of running if you’re new to distance running. The more experienced you are, the better your body is adapted and the longer it should take before you crash out.

Your body runs on energy from carbohydrates and fats during your training or race. Even if you eat plenty of carbs right before your run, you can still run out around miles 18-20. 

(This is very common during marathons, and is probably one of the most important issues to train for).

Many runners wondering how to run longer are simply battling against The Wall.

Beating The Wall Technique #1: Eat Right (Before and During Your Run)

The good news is, as the body runs out of carbohydrates, it takes more energy from its fat stores.

Stocking up on a healthy diet with plenty of carbohydrates and healthy fats will keep your body strong through the run.  

Some carbohydrate sources last longer than others:

  • Beans
  • Oatmeal
  • Brown rice
  • Whole wheat grains

See our recommendations for 11 awesome natural carbohydrate sources for runners!

Accompany those grains with healthy fats such as:

  • Avocado
  • Olive oil
  • Nuts and seeds

It’s also crucial that you fuel during your run, especially during long runs of over an hour.

Many runners also bring along some additional energy sources for the trail.

Nuts and raisins are an excellent natural option since they’ll immediately replenish your body of the fat it needs, plus a little sugar (from dried fruit) for a quick surge. 

You can also reach for energy gels, bananas, energy drinks, jelly beans – anything that’s going to give you that energy boost!

Beating The Wall Technique #2: Train For Longer Distances

As well as getting your run nutrition dialled in, the other important aspect of beating The Wall is adapting your body through long distance training.

Performing regular long runs which gradually increase in distance – usually best done by following a training plan – is the best way to get your body adapted to running long distances.

  • Improves your running economy (essentially your miles per gallon as a runner)
  • Improves your mitochondria effectiveness – how efficiently your body converts stored fuel to energy
  • Improves your body’s ability to use fat as a fuel source.

Unfortunately, there’s no magic potion you can drink that will suddenly allow you to run a marathon without distance training.

It’s why so many under-trained runners crash and burn around mile 20 of their marathon.

Becoming a long distance runner – and avoiding the wall – requires a gradual process of increasing long run distances to adapt. That’s the secret of how to run longer!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance 1

How To Run Further: The Physical and Mental Sides

During a long run, there are 2 main areas that fail:

1. Physical

2. Mental

Pay attention to both of these areas since they play equally important roles in keeping up your energy, strength, and attitude while you race. 

1. How To Run Longer – Ways to Strengthen Your Physical Health

Try out a few of these methods at a time to find which ones muster your strength during the challenging parts of your run. 

Start Slow

Running too fast at the beginning is a sure-fire way to deplete your energy before the end. Even though you’re pepped up and ready to run, keep the pace steady so you have enough stamina to finish your goal. 

Use optimal pacing during your run. 

For some runners, it’s no problem to keep a steady pace while they move forward. But for others, their pace is pretty haphazard. 

Optimal pacing helps you track your speed through the run instead of going faster and slower on a whim. 

Do it by downloading an app (Map My Run will update you on your progress and track your time increments)  to track. You can also glance at your watch from time to time. 

If you track yourself and stay within your set time, you’ll find your energy lasts much longer. 

Stop to Stretch or Walk 

The inner competitive spirit will tell you to keep running during your entire race. But stopping for a quick stretch or a minute of walking can do wonders to help you revitalize. 

In the Jeff Galloway run walk method, he recommends that runners approach their entire marathon by running and walking, to conserve energy and allow time to replenish your stores during the run. Many people have even finished at their best times because they’re replenishing their energy. 

After that quick break, you’ll find yourself with a new burst of energy, similar to what you had at the start line. 

Drink and Eat

Don’t forget to drink water frequently during your run. Dehydration is a huge energy killer and needs to be taken seriously. 

People who don’t drink enough end up having breakdowns during a race. Not having enough water could mean you don’t finish your race, so be sure to take those opportunities to drink (or eat energizing snacks). 

how to run longer

Run With Other People

The company of others can motivate you twice as much as running alone. 

Be sure to choose someone who is at the same running level as you. If your friend is much faster, you might feel pressure to keep up and use up your energy too fast. 

Someone who runs slower than you can hold you back and keep you from reaching your goal speed. 

During a race, you can always find someone to keep pace with, even if you’re running alone. Just look for someone who is running at a similar speed.

Stick with them through the race, staying at a relatively similar pace throughout. Use their companionship to help you stay at optimum pacing. 

Cross-train

Make sure you have the muscle power needed to run longer.

Simple bodyweight workouts, hill runs, or sprints can boost your explosive power, which will increase your stamina during the long runs. 

Vary Your Route

Most people don’t have the nerves to run around the same track over and over again. There’s a reason for that. 

Your brain needs new and interesting routes to stimulate and keep the excitement alive. 

Use your runs as an opportunity to explore your city (and even nearby cities). Choose routes with great nature, waterfront paths, and beautiful neighborhoods. 

2. How to Run Longer by Strengthening Your Mental Health

Running is never purely physical. The mental strain during a run can take its toll, leaving you with discouragement and self-doubt. Use these strategies to strengthen your will power and push you along in the tough spots. 

Get Enough Sleep

You may have previously thought sleep was only important for your physical energy, but it has a huge effect on your mental strength too.

The amygdala is the part of the brain that processes emotions. It does the lion’s share of that job during sleep. So sleep deprivation results in emotional instability. 

Without that emotional soundness during your run, you’ll lack the ability to pep yourself back up when you start feeling tired or doubtful. So get plenty of sleep – not just the night before you run, but every night during your training. 

Build Confidence, One Step at a Time

It’s easy to move quickly from one goal to the next when you’re training for a race. But it’s important to take time to appreciate your achievements regularly. 

Some ways to soak in the accomplishment of your goals are:

  • Treat yourself to a nice meal (*or a beer) after a long run
  • Post your runs on social media: you can link accounts like Strava to automatically publish
  • Buy some new gear for your runs
  • Run in a special place (find a new trail with some gorgeous scenery you’ve never seen before)

Listen to Music

Sometimes we turn on music, only to tune it out as background music. Music holds the power to change moods, so it plays a powerful part in your attitude while running. 

If you’re feeling like you can’t run any further, taking a moment to change your music might be just the boost you need. Change the genre or pace of your music. 

If you’re listening to repetitive pop, switching to hip hop or electronic music can help your brain quickly switch from one mentality to a fresh, new one. 

Pay Attention to Details Around You.

Don’t get so wrapped up in your running form and pacing that you forget to have fun.

Be sure to consciously look around and enjoy watching nature, local neighborhoods, and other people. Notice the smells and sounds surrounding you. Pay attention to little details and enjoy the runner’s high. 

here's how to run longer improve running endurance

When you go out of your way to appreciate these aspects of the run, your focus will shift from, “This is so hard; I can’t do this,” to a meditative attitude. That switch might just get you through the rest of a challenging run. 

Focus on Breathing

Hitting the wall often happens when your mind latches onto the thought that you’re tired or bored and can’t shift to anything else. I

t soon becomes an obsession and your body will follow what your mind tells it. 

If you want to break this mental block, here’s a simple trick that works: count the seconds as you inhale and exhale. 

Concentrate on making those seconds even.

Breathe in for 3 seconds, then breathe out for 3 seconds.

It’s a small action but will do wonders in keeping your body strong and confident. 

How To Run Longer Improve Your Running Endurance

Final Things to Remember – How To Run Longer

No.1 is that long distance running comes with adaptation – gradually increase your maximum distance with long, slow runs.

As you push yourself to run farther, remember that consistency will make a world of difference in your training.

If you decide to cross-train two days a week, make sure you stick with that.  Con

It’s ok to change your long run to a different day when you have a conflict, but just don’t allow yourself to skip it.

Reaching your goal distance every week will make a huge impact and ensure that your race difficulties stay at a minimum. 

We include these ‘how to run longer’ tips and more in our free marathon training Bootcamp, where you’ll read personal stories and learn all about marathon pace.

Download this free 5-day course and get detailed explanations and help with selecting your training plan.

 

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out)

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Since Apple launched its popular Airpod in-ear wireless earphone in 2016, running with Airpods has been a hot discussion topic. 

Having the right headphones can make or break your run. 

Listening to a motivational playlist or podcast is a huge benefit during your training, but no one wants to struggle with dangling cords or earbuds that constantly fall out. 

Wireless headphones have been around for a long time, but runners often struggle to find the perfect pair that fits their ear shape and doesn’t fall out when they run. 

That’s why running with Airpods has become so popular.

Here’s our Airpod buyers guide for runners, and how to run with Airpods effectively.

Running with Airpods

Why People are Raving About Airpods

Aside from the wireless asset, Airpods come with features that set them apart from a typical pair of standard headphones. 

They Have Two Sound Settings

Noise cancellation is a magical feature that allows you to tune out of all background noises and focus on the music. But it can be dangerous. 

If you’re running on a busy street, you can’t hear the cars zooming past. That’s usually a good thing, except when a car is out of line and comes rushing toward you. 

So many runners opt for the Transparency mode of the Airpods. It doesn’t totally block out all the background noise, but it still dims that extra noise, while still letting you hear the sound clearly and loudly, and be alert to what goes on around you. 

The Sound Quality is Consistent and Reliable

A lot of wireless headphones will slowly weaken over time (not just when the battery is low). 

But runners are consistently reporting that the Airpod sound quality is always clear and doesn’t buzz in and out, the way some headphones do.

The sound competes with the loud noises of outdoor running. 

Airpods Need Less Maintenance 

You still have to make sure that your Airpods are charged and stored safely, but while you’re wearing them they’re easy to manage. 

The volume can be adjusted with quick taps of your finger, Siri works with the pods, and there are automatic features for pausing and playing. 

These are awesome features that make a huge difference when you’re running with Airpods – no need to stop and play with your phone with sweaty fingers!

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 2

Do Airpods Fall Out When You Run?

This is a huge question for runners. You need quality wireless headphones that aren’t going to slip out and get lost while you’re running. 

Runners consistently report that Airpods don’t slip out from their ears while running during other workouts. 

However, they’re not infallible – Airpods are wireless, after all – and have no over-ear clips to hold them in place.

The Apple store claims that Airpods are one size fits all, but all human ears are different. Keeping that in mind, also take note that different runners have different paces and styles of the sport

If you are popping out in the morning for a regular run, running with Airpods will be totally comfortable for you. 

On the other hand, if you’re an intense runner training for a marathon or really working on your speed, you might want to consider a wired set or some additional covers to add the Airpods. 

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  • Active Noise cancellation for immersive sound
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  • Adaptive EQ automatically tunes music to the shape of your ear
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Pros and Cons of Running With Airpods

There’s no better way to decide on a new product than with a detailed pros and cons list. 

Airpod Pros

Wireless

While you’re running, you don’t have to hold extra cords. Running hands free is relaxing and stress minimizing. 

Before I made the switch, I was constantly holding bunches of leftover cord in my hand, stuffing it in my shirt, always searching for somewhere to put that excess material. 

Touch Sensitive

The ability to tap and double tap for all your essential features (pausing, playing, skipping, and repeating) is a lifesaver for runners. 

All of that is due to the force sensor, a little sensitive button on the side of the Airpods. You can program it to decide what motions you’ll use for different features. 

Use it to quickly switch between Transparency mode and noise cancellation. 

Long-Lasting Battery

The battery on Airpods is resilient, maintaining a charge when you start out with full juice. Most runners say the battery lasts long enough to listen to music during an entire 3-5 hour run- perfect for most of us looking to run with Airpods. 

Easy to Store

The Airpods come with a handy little case that is super compact and easy to store in the pocket of your workout gear, gym bag, or even a purse or pocket. 

It is small though, so make sure you keep careful track of where you left it. 

Airpod Cons

Siri Doesn’t Work Well

Connecting Siri to your Airpods is possible, but the connection is pretty spotty.

Siri sometimes comes in and out, and doesn’t understand your directions. 

The force sensor is a more reliable way to adjust your settings. 

They Sometimes Fall Out

When the main question is, “Can you run with Airpods,” the answer is there’s no absolute guarantee that they won’t fall out during your run.

Most people do find they fall out less frequently than other wireless headphones, but when your ears get sweaty, they get slippery. 

Do Airpods fall out when you run?

Sometimes it’s inevitable. 

The Force Sensor is Complicated 

There is a bit of a learning curve when it comes to programming and using the force sensor. It is a great feature if you take the time to learn it, but it might cause problems if you have a hard time learning tech products. 

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 3
SaleBestseller No. 1
Apple AirPods with Charging Case (wired)
Apple AirPods with Charging Case (wired)
  • Universal fit that's comfortable all day
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Control your music and calls from your AirPods
  • Seamless switching between devices2
£129.00
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SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customisable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£217.50
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Tips for Running With Airpods – How To Prevent Airpods From Falling Out

For most people, the biggest concern is, “Do Airpods fall out when you run?” Unfortunately, they do fall out sometimes. But there are some techniques you can use to keep that from happening. 

Keep Your Ears Dry

The number one reason Airpods fall out is due to sweaty ears.

You can’t help if you sweat, right? Especially when you’re running in hot weather, there’s no getting around it. 

But you can carry a small, water-wicking sweat towel or a buff wrapped around your wrist to wipe up some of the moisture when you’re running with Airpods. From time to time in your run, just stop for a quick break to get rid of some sweat. 

It can even be done when you stop for a sip of water, tackling two problems at the same time. 

When you dry your ears, be sure to dab them instead of swiping with the towel. If you swipe, you risk brushing up against the ear bud and knocking it out of your ear. 

While you’re dabbing, purposefully push that Airpod back into your ear, instead of loosening its position with the towel. 

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 4

Adjust the Position

Since everyone’s ears are different, you have to find what works for you to keep that bud in your ear. Here are two common positions that help people keep it secure. 

  • Tip the base slightly forward: Instead of pushing it straight into your ear, tip it down so it faces your ear lobe. 
  • Twist the tip: Once the bud is in your ear, twist it up a little so it gets rid of any extra wiggle room.  

Buy Hooks or Covers 

There are multiple accessories you can buy to make your Airpods more manageable and keep them in your ear. Here are the best two:

  • Airpod hooks: These are small hooks you can actually attach to the Airpods to latch onto your ears and keep you from losing your expensive headphones. 
  • Waterproof tape: Attach small patches of waterproof tape to the buds of your Airpods to help them stay in position and keep them from slipping. 

Should I Use Airpods While Training for a Marathon?

It all depends on your running style and your priorities. Ask yourself these questions. 

Do I value a hands-free run over security that my headphones won’t fall out?

Do I run fast and intense or slow and steady?

Am I willing to stop and dry my ears halfway through the run?

Am I willing to spend extra money on additional accessories for running with Airpods?

Do I appreciate the high quality of sound over stability of the headphones position?

The answers to these questions will help you review this guide to running with Airpods and reveal the right answer to your decision. 

One more thing: if you haven’t started your marathon training plan yet, go ahead and download our free training plans.

They’re fully customizable, with different plans to suit your unique goals. 

Running with Airpods
SaleBestseller No. 1
Apple AirPods with Charging Case (wired)
Apple AirPods with Charging Case (wired)
  • Universal fit that's comfortable all day
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Control your music and calls from your AirPods
  • Seamless switching between devices2
£129.00
Buy on Amazon
SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customisable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£217.50
Buy on Amazon

What Is VO2 Max? Strategies for How To Measure and Improve Your VO2 Max

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Curious about what is VO2 max and how it affects your exercise performance? We give you the scoop on VO2 max, how to measure it yourself, and ways to increase it so you can go harder, and run faster.

Chances are if you’ve been running for a while or have been involved in any type of endurance sport, you’ve heard the term “VO2 max” before.

VO2 max is often referred to in fitness circles, but not very well understood, especially if you’re a beginner to exercise.

In this post, we’ll explain what is VO2 max, how it affects your running, and ways to improve VO2 max to run faster and more efficiently.

Once you begin to focus on your running performance – for example, when in marathon training – it can be beneficial to focus some of your training on VO2 max improvements.

So, what is VO2 Max?

VO2 max is defined as the maximal oxygen consumption of your body during a specified time, usually during intense exercise. Essentially, it’s the maximum amount (Volume) of oxygen (02) your body can take in and actually use during maximal fitness efforts.

Some people refer to VO2 max as a measurement of aerobic power and our aerobic ceiling, and it’s measured in milliliters per minute per kilogram of bodyweight (ml/kg/min).

what is VO2 max

Your body’s VO2 max capacity is largely dependent on 1) cardiac output and 2) the ability of your muscles to use the available oxygen your heart and lungs are providing them.

Let’s get geeky for a minute. Here’s the scientific formula for VO2 max:

VO2 = SV x HR x (a-v O2 diff)

  • SV = stroke volume (the volume of blood your heart is moving with each stroke)
  • HR = heart rate
  • a-v O2 diff = arteriovenous oxygen difference (how much oxygen the body is actually utilizing)
  • SV x HR = CO (cardiac output)

So our VO2 max is determined by our stroke volume, our heart rate, and the amount of oxygen that our body actually uses from our blood.

What does VO2 max mean for running or fitness?

VO2 max is one of the many measurements in our fitness and endurance toolbelt (along with things like lactate threshold and exercise economy) that tell us where our fitness level is, where we can improve, and a way to track progress over time.

If you can improve your VO2 max, you can run farther, faster, and with more intensity. The same goes for any other cardiorespiratory activity like cycling, swimming, etc.

With proper training, you can increase your VO2 max and improve your running speed and endurance by increasing the elements of VO2 max :

  • Your stroke volume (strengthening your heart muscle)
  • And the oxygen uptake of your muscles (training your muscles to use oxygen more efficiently).

How is VO2 max measured?

Measuring VO2 max is a great way to measure your aerobic capacity. In a lab setting, VO2 max is usually measured with participants wearing a mask that measures incoming and outgoing air.

What Is VO2 Max Chart

Participants are placed on a piece of cardio equipment like a stationary bike, treadmill, etc. and exercise is gradually increased until reaching a maximal tolerated level of exercise and physiological measurements (like heart rate) reach a plateau. All the information is collected and calculated into your VO2 max.

Doing formal lab tests for VO2 max can be really helpful if you’re going to test training programs and check for improvement or to establish a baseline. The VO2 max tests are also fairly accessible and available at many university fitness centers and cost about $100.

But these tests may not be practical for the average person who isn’t a competitive athlete. But there is a way to do your own version of a VO2 max yourself for free (more on that in a bit).

If you do get a VO2 max test done (or you do your own test), you can check your place in VO2 max norm charts by gender and age. But the best way to use a VO2 max test is to use the data to measure progress over time to make sure that your training program is working like it should.

How to do your own VO2 max tests: VO2 Max Calculators

If you don’t want to do a formal lab test for VO2 max, you can do your own tests to estimate your VO2 max. These self-tests have a margin of error and are not as accurate as a lab test, but are still helpful in estimating your VO2 max.

There are a variety of tests available that people can do, but we’re listing the protocols for 2 of the easiest tests to complete on your own. We’ll include both the maximal 1.5 mile run test and the submaximal 1 mile jogging test below so there are 2 options for different fitness levels.

For a few other test types, this helpful compilation of tests also includes a submaximal jog test and the Rockport walking test.

1.5 mile run test (maximal test)

The 1.5 mile run test is a maximal test and is suitable if you are conditioned to run at maximal effort. Avoid this test if you have heart problems or or contraindications (like joint problems) that would prevent you from running at your highest effort.

How To Improve VO2 Max

On a level running surface, run 1.5 miles as fast as possible. Try to run at an even pace near the end (like you would in a race), and you can do a trial run prior to the run test to get a sense of the pace you’ll be at.

Record your time to complete the 1.5 mile run in minutes and seconds, and your heart rate at the end of the test. Use the formulas below to estimate VO2 max.

VO2 Max Calculator: Fast 1.5 Miles Test

VO2 max = 88.02 + (3.716 x gender multiplier) – (0.0753 x body weight in pounds) – (2.767 x time for 1.5 miles in minutes and fractions of minutes)

Gender multiplier = 1 for males, 0 for females.

Remember that equations in parentheses are completed first, then the rest of the equation is completed.

Example: if Joe is a 25 year old male that weighs 175 pounds and completes his 1.5 mile run in 12 minutes 15 seconds, his equation would look like this:

VO2 max = 88.02 + (3.716 x 1) – (0.0753 x 175) – (2.767 x 12.25)

VO2 max = 88.02 + 3.716 – 13.178 – 33.896

VO2 max = 44.6 (rounded up)

1 mile jog test (submaximal)

The 1 mile jog test is a submaximal test that is great for people who are not able to complete a maximal run test for a variety of reasons.

Complete a comfortable jog over exactly 1 mile measured distance. It’s should not be fast, so pace should be less than 8 min/mile for men and 9 min/mile for women.

Once the test is completed, immediately record the time and record the heart rate from a heart rate monitor within 5 seconds of completion. If you’re doing a manual heart rate check, check heart rate as soon as possible and count your beats for 15 seconds, then multiply by 4 for your beats per minute at completion.

What Is VO2 Max 3

VO2 Max Calculator – 1 Mile Comfortable Jog Test

Use the formula below for calculating your estimated VO2 max:

VO2 max = 100.5 + (8.344 x gender) – (0.0744 x weight in pounds) – (1.438 x mile time in minutes and fraction of minutes) – (0.1928 x heart rate)

Gender multiplier = 1 for male; 0 for female

VO2 Max Chart: Men and Women

What Is VO2 Max? Strategies for How To Measure and Improve Your VO2 Max 5
VO2 Max Chart for men and women

The VO2 Max Chart above shows the various VO2 Max ranges for both men and women, sorted by age group.

How to increase your VO2 max

After you learn what is VO2 Max, the next step is figuring out how to improve it!

If you’d like to increase your VO2 max (your maximal oxygen consumption) so you can run faster and more efficiently, there are a few ways to do this. Here’s our recommendations:

Interval training

Studies have shown that high-intensity interval training (HIIT) improves the VO2 max of young participants by improving oxygen delivery in the body.

To train your VO2 max with intervals, your hard work intervals segments need to be at or near maximal intensity. Your heart rate during these hard work segments should approach your max heart rate.

More on interval training:

Note that this type of training is not suitable for everyone, especially if you have heart problems. Always check with your doctor about new exercise programs.

Unlike HIIT training, submaximal exercise like moderate jogging appears to improve metabolism, but doesn’t increase VO2 max. So if you’d like to increase your VO2 max, make sure you’re adding HIIT interval training into your running workouts!

Curious about VO2 max and how it affects your running? We give you the scoop on VO2 max, how to measure it yourself, and ways to increase it so you can run faster. | MarathonHandbook.com #running #fitness #exercise

What Is VO2 Max – Supplements To Improve VO2 Max

I know what you’re probably thinking: it’s not possible to increase your cardio capacity with supplements.

But studies have shown that it is possible to improve your maximal oxygen consumption with certain supplements. It’s believed that some of these supplements (like peppermint mentioned below) work by increasing vasodilation (opening up the blood vessels), and improving lung function which increases oxygen uptake.

Obviously you should never try to replace proper training with supplements, but combining natural, sport safe supplements and nutrition strategy with a solid training routine may help.

Make sure to speak with your doctor before beginning a new supplement!

Here are a few examples of supplements and nutrition strategies shown by scientific studies to be effective for improving VO2 max:

  • Quercetin (a natural plant bioflavonoid) has been found effective at increasing VO2 max.
  • Iron supplementation if you have low blood iron levels.
  • Peppermint essential oil taken by mouth seems to improve VO2 max and respiratory rate.
  • Rhodiola and ginkgo combined appear to improve endurance performance and VO2 max.

Certain supplements like a glucose or caffeine may increase time to exhaustion and mitigate the feelings of exhaustion, but don’t necessarily increase your VO2 max.

Other considerations

VO2 max is a great thing to work on and improve, but it is not the only thing to consider. VO2 max isn’t the same thing as lactate threshold, first or second ventilatory threshold (VT1 and VT2), etc.

If you’d like to improve running, here are a few other things to keep in mind along with VO2 max:

  • Lactate threshold (the point at which lactic acid accumulates in the blood faster than it can be removed)
  • Mental fitness and psychological readiness for races
  • Strength training and conditioning of legs and core for movement efficiency
  • Stride length, cadence, and foot strike.
How To Increase VO2 Max

Running in The Heat: 8 Hacks To Run Better (And Safely) In Hot Weather

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Hot weather can pose a new problem for runners – running in the heat is very different from cool conditions.

If you’re finding it hard to stick with your running schedule in the summertime, you’re not alone. 

Even if you get up early on a Saturday morning, you’re still likely to finish a long run sometime around 11 AM or noon – the peak time for heat. Since the heat doesn’t subside until the sun does, it can still be hard to get run in after work around 6 or 7 PM. 

So you’re wondering if you should skip it or learn to run in hot weather. The answer is: never give up on your goals and dreams. 

Whether you’re training for an official race or just trying to stick to a running schedule for better health, never quit halfway to the finish line. 

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Is It Safe to go Running in the Heat?

Many countries are experiencing heat waves this summer. Britain has seen many days reach 32 degrees Celcius or more. But that’s nothing compared to Spain at 40 degrees Celcius and major wildfire battles in Portugal. In the US, 90% of the country’s population endured a heatwave this July. 

So questioning the safety of running in hot weather is understandable. But take this into consideration: marathons and ultramarathons are still happening in some of the hottest regions of the world. 

Every year, athletes run the Marathon Des Sables in the Sahara desert of Morocco. Temperatures can reach 50 degrees Celsius during this 5-day run. In July 2020, the Badwater ultramarathon took place in Death Valley, California with similar temperatures in a 135-mile race. 

What is their secret? 

The human body is capable of adapting to extreme temperatures. Each one of those race contestants invested time, not only training for distance and strength but enduring the heat. 

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Dangers of Running in the Heat

If you don’t take careful precautions while running in hot weather, you can put yourself in serious danger of heatstroke. Symptoms of heat exhaustion include:

  • Dehydration
  • Overheating
  • Muscle cramps
  • Headaches
  • Nausea
  • Dizziness

Have you ever wondered why your face turns red after running hot weather? Your body needs to maintain a core temperature of about 37 degrees Celcius. 

If that temperature starts rising, the blood vessels dilate to allow more blood to the surface of your skin to cool the sweat. But if too much blood goes the surface, you won’t have enough to pump through your muscles, which puts a strain on your heart. 

So learning to run in hot weather is important for your goals, but also for your protection. Always take the necessary preventive steps to make sure you finish the run without harming yourself. 

8 Ways to Learn to Love Running in The Heat

1. Do It Every Day

The best way to acclimatize your body to hot weather is to run in it every day for 14 days. With regular exposure to high temperatures, your body reduces the extreme protective measures it takes to bring your temperature down. 

That means you’ll sweat more, and you won’t lose as many electrolytes in the sweat. Your body will keep your resting temperature a little cooler so it doesn’t rise as high while you’re running. 

Running in the heat is NOT like ripping off a bandaid. If you’re not used to it, don’t plan to run a 10K under the sun. 

Start with a short distance and then work your way up. As you run day after day, you’ll get used to running in the heat and it won’t feel so oppressive. 

2. Carry a Wet Towel

While you’re adjusting to the heat, bring a wet towel to wrap around your neck. If you’re running near water, you can make quick stops to re-wet it, giving you periods of relief as you go. 

Some people don’t like the wet towel solution. It can feel like stepping from an air-conditioned room into the hot sun; it comes as a shock. But even as the cold leaves the towel, the moisture can still help you stay cool. 

Since the neck is one of the hottest areas of the body, the wet towel can trick your body into thinking it’s cooler than reality, reducing sweat and boosting your mental attitude. 

3. Bring Lots of Water

Since dehydration is the biggest danger when running in the heat, ample water supply is non-negotiable. But water isn’t just important for your health. It’s a great way to keep yourself feeling refreshed and peppy throughout the run. 

There are techniques to hydrating as you jog through the heat that make it more effective. 

Drink often and little. Instead of stopping a few times for big gulps of water, stop frequently while you run for a small sip. This way, each sip will refresh you. When you drink a lot at once, you end up with cramps and nausea. In this case, too much of a good thing is a very real problem. 

If you have enough water, you can also pour it on your body, not just in your body. But be careful with that – you don’t want to go overboard and use up all the necessary hydration. 

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4. Slow Down

You can’t expect to keep the same cadence you would while running in cool climates, especially while you’re acclimatizing. 

Your body is doing extra work to keep your core temperature down and reserve energy for hydration. On top of that, the mind is exerting itself even more, keeping you calm and preserving your motivation. 

So go easy on your body. It’s already doing a lot behind the scenes. If you don’t want to end up collapsing, take your run at a slower pace. 

5. Choose Your Route Carefully

It’s exciting to think about adjusting to the heat and accomplishing your goals no matter what. But even so, avoid direct sunlight while running where possible. Target shady areas that keep the sun from beating on you directly. 

When it’s hot, find a spot to run near the water or on a trail in the woods. Use trees to your advantage and take cover from direct sunlight. 

6. Pick the Right Time of Day

The sun’s most intense heat is from 11 AM to 3 PM. So avoid that time segment if you can. Many people choose to get up early and run at sunrise. During the hot summer, it’s already toasty at 6 AM. 

Running in the morning helps with your motivation. It’s a special time of the day that you’ve designated to run. You probably got up early just for that. So you’re not as likely to skip it. 

When running is the first thing you do during the day, your enthusiasm is higher. Hot summer days can be languid and lazy. By the end, it’s hard to find the push you need to go workout. 

So if you run in the morning when you’re bright and busy-eyed for the day ahead, you’re more likely to stick to it. 

7. Wear the Right Clothing

Appropriate gear makes a huge difference while running in the heat. Here is the best clothing you can wear on the run:

  • Lightweight shorts and tank top: Nylon fabric is ideal. It’s light, it’s flowy (to catch the breeze), and air flows through it easily. 

If you suffer from chafing on your thighs during a sweaty run, high-quality spandex is a better option for your summer running gear. 

But whatever you do, avoid cotton. It’s the thickest, most sweat absorbing fabric of them all. 

  • Visor vs. hat: Protecting your face from the sun is a safe precaution to take. But you’ll feel cooler in a visor than you will with a hat. The visor gives you that extra ventilation, instead of closing in your hair in a tight space. 
  • Vest or backpack: For all the extra water (not to mention little nutritious snacks) you’ll be bringing, plan for somewhere to carry them. Some people carry a small backpack like a Camelbak for supplies, but a vest is a cooler option. 

Running vests have pockets spread across the whole garment so you don’t have to hold all the weight of your supplies in one sweaty area. If you plan to do a lot of hot weather running, buying a vest is a smart choice. 

8. Use Sunscreen

Nothing will stop you from running in hot weather more than a sunburn. Always apply sunscreen before heading into the heat, especially on your face. 

You never notice you’ve been burned until it’s too late. By that time, your body could be at risk of overheating, exhaustion, or migraines. 

Now You’re Ready for Anything

It takes steel determination to train yourself to run in the heat. But once you learn to love running in hot weather, nothing can keep you from doing what you set out to do. 

When you develop habits that make the heat more bearable, you’ll find that it’s not a chore anymore. Now, “I can’t run because it’s too hot” is no longer a part of your vocabulary. 

10 Ways to Make Running Fun: How to Overcome Your Running Dread

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Finding ways to make running fun will help you push through the hard parts and transform running from a chore into a hobby. 

Do you hear your friends talk about running and feel a guilty, terrified surge of dread in your gut? 

Here’s why. 

Anytime you’ve considered weight loss, getting in shape, or following your dream to run a marathon someday, you knew it all started with running consistently. 

But no matter how many couch to 5K plans you’ve downloaded, no matter how many new running shoes you’ve bought, and no matter how many New Year’s resolutions you’ve promised, you just hate running. 

You know you need to run, but you can’t get into it. 

Why You Hate Running and How to Get Over It

The fact is, running is never fun when you first start. But your red, sweaty face and feeling of defeat already told you that. 

Here are the main reasons most people hate running in the beginning. 

It’s Hard to Get Motivated

If you’ve already tried running and didn’t enjoy it, that negative association will pop into your head every time you think about hitting the pavement. 

The devil on your shoulder will convince you that you’ll be miserable. 

But getting started is half the battle. 

You Feel Self-Conscious

You’re embarrassed when you have to stop for a walk break. 

Even seasoned marathon runners stop for walk breaks. The Jeff Galloway run walk method claims you can run faster and healthier when you rest. 

You’re a little heavier than you want to be and you’re afraid people might notice. 

You’re not running for other people, are you? You’re running for yourself. 

Just remind yourself why you’re doing this and visualize crossing the finish line of your first marathon. 

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You Don’t Have a Running Buddy

You can still keep your friends accountable by tracking your runs online and posting them to social media. Besides, without a running partner, you can move at your own pace and run without coordinating schedules. 

Learn to entertain yourself and enjoy the run on your own. 

How?

Take it one step at a time. Try out new ideas and see what works. That’s why this guide suggests 10 ways to make running fun. 

Why Consistency Is the First Step to Love Running

Before you do anything else, understand the importance of consistency when it comes to running. Running is not a short-term game. You won’t reap the benefits unless you follow through. 

If you’ve started running and stopped running in the past, you never gave your body the chance to get used to it. 

You only allowed yourself the negative experiences without pushing for the positive effects of running. 

When you don’t run consistently, you never get good at it, which means you’ll never grow to love it. 

You know that running could change your life for the better. You want to taste the glory of finishing a race. You want to bask in that runner’s high. 

But if you don’t stick with it, you’ll never feel those sweet victories.

Running makes other workouts more effective. 

You always need a cardio element in your weekly routine. Even if running isn’t your main goal, it will help you succeed in other exercises like weightlifting. 

Many weightlifting trainers recommend that their clients only lift 3 days of the week, while running or cycling for the other two.  

Once you’re a runner, you can build community with other runners. 

After you get better at running, you can join other runners. Having people to run with on the weekends, and having friends to discuss running techniques are both invaluable. 

Passion is contagious. 

When you start making friends who run, you’ll pick up on their enthusiasm. And you’ll be less likely to quit halfway through. 

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10 Ways to Make Running Fun

1. Tap Into Your Inner Competitive Monster

Now’s the time to let loose. 

Don’t hold back. 

Let it all out. 

Find satisfaction in each landmark. When you hit a mile, pat yourself on the back. When you reach a 5K, applaud it. And when you run your first 10K, don’t be afraid to brag about it. 

When you celebrate every success, you can’t wait to get started on each small goal on the way to ultimate achievement. 

2. People-Watch

If you’re not a competitive person, enjoy the people around you. Bring yourself to the present moment, spectating the behaviors of families and other athletes. 

Take note of the techniques other runners are using. You might pick up a thing or two.  

3. Make a Killer Playlist

It’s easy to go on Spotify and search for “running playlists,” but don’t do that. Take the time to tailor your own playlist with music that will motivate and inspire you. 

Reach back to your early 2000’s pop-loving teenager. Jam out to guilty pleasures like Avril Lavigne or Brittany Spears. 

If that doesn’t do it for you, let a quick, steady beat guide you into running faster. Run the Jewels, Princess Nokia, and Kari Fox have given me some of my fastest running times. 

4. Listen to Audiobooks or Podcasts

Some people find music too abstract and feel more engaged with a definite storyline to follow. If you pick a captivating plot, it will motivate you to run every day so you can find out how the story ends. 

5. Do a Mud Run

If you find running boring, join a mud run, color race, or run an obstacle course. All of these are group contests that involve lots of mud, paint, and big ojects to jump over. 

You can’t escape without getting dirty and taking a selfie for your social media. These events are so exciting you’ll forget about discomfort or sore muscles and just focus on enjoying yourself. 

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6. Download and Play Zombies, Run!

For sci-fi and horror fanatics, the app, Zombies, Run! will scare you into running. 

Once you download it, start running or jogging and the app will concoct a story for you. If the zombies start chasing, you’ll have to run faster. The game has lots of elements, with supplies you need to pick up to win the game. 

Need to do some interval training? You can pick programs to match your running goals for the day. The app is a great way to take your mind off running and let the narrator be your trainer. 

7. Treat Running Like Your “Me Time”

Try shifting your focus during the run. Instead of telling yourself, “I hate this,” and, “I have to do this,” think of it as a chance to give your body the health it deserves. If you live with family or roommates, it’s an opportunity to be alone, reflect on your day, or even zone out. 

Your thoughts have no obligations during a run. They can pass through with no importance or significance. Just say, “Right now I’m running and I don’t have to worry about anything else.” 

It’s a form of meditation. 

8. Reward Your Achievements With New Gear

Instead of buying new sneakers or workout clothes before you get into running, wait until you’ve reached your first goal, and then reward yourself. 

This way, you’ll train your body to expect an exciting new gadget when you reach a target. This tactic removes the guilt that many feel after spending money on an un-used object. 

9. Join a Running Group

Going out for drinks can get expensive and can be unproductive. For a healthy alternative to drinking with friends, try running together. 

If your friends aren’t interested in running, you can always join a group through Meetup and build new relationships on a foundation of common interest. 

As a matter of fact, when I met my partner we went running for the first several dates. It was a low-pressure way to get to know each other while building healthy habits at the same time. 

10. Finish With a Beer

You can’t buy yourself new running gear every time you finish a workout. But stopping by a local pub and treating yourself to a beverage enforces a positive attitude toward running.

Having something to look forward to after your run diminishes that devil on your shoulder that tells you not to run. 

11. Train For a Race

Now that you’ve learned tips and techniques to get over your running dislikes, use your new ways to make running fun, and sign up for a race. 

Setting a date and reserving a spot is a powerful motivator to stick with your training plan. Start with a distance you find challenging but can still see yourself completing. After you reach that goal, sign up for another until you reach the marathon. 

Download one of our customizable training plans for all race distances. Choose the one that motivates you the best and then implement your new-found running hacks. 

12. Join Our 7 Day Running Motivation Challenge

We’ve created a 7 Day Running Mindset and Motivation Challenge designed by expert running coaches to light a fire under your running motivation!

7 Day Motivation

Check out the introduction video here and commit to creating good habits for the next 7 days!