When you’re just starting as a runner, the fact that some runners can run for 30 minutes or an hour without stopping can seem completely bewildering (not to mention the jaw-dropping feat of marathon runners!).
Beginner runners often feel winded and out of breath after running just a few blocks. Even once you build up your stamina to run a mile or two without stopping, you might come to a point where your endurance seems to be plateauing, and it feels hard to keep going.
If you’re a beginner runner wondering how to keep running without stopping, you’re certainly not alone.
Even more experienced runners sometimes question how to run longer without stopping because we all reach a point that feels like our ultimate stopping point where we are too tired to keep running and have to stop and walk.
The good news is that nearly every runner can improve their stamina with some training adjustments. In this guide, we will discuss how to run longer without stopping and improve your endurance running so you can run those long distances you’ve been wanting to run.
Why Can’t I Run Without Stopping?
If you are a beginner runner who wants to know how to keep running without stopping, the first thing you should know is that it’s totally normal to feel like running is hard, and every time you go out to run, you have to keep stopping to walk.
If you’re frustrated by your inability to run without stopping, you may have poor running stamina and need to build endurance.
Your running stamina, or endurance, is your physical and mental ability to maintain a certain pace or effort level for a given period without getting tired, or at least not exhausted, to the point that you need to stop running.
People stop running or struggle to keep running without walking for several reasons.
You might feel breathless because your heart is pounding. This can be because you’re a beginner runner and not yet used to running, or you’re running too fast for your fitness level.
You might struggle to keep running without stopping because you’re tired and have low energy.
You might wonder how it’s possible to run longer distances without stopping when your legs start burning or hurting, but you might just be that you are doing more than your body is ready for.
Sometimes, the desire to stop running and walk is mental. You might be bored or lacking motivation.
Often, it’s a combination of one or more of these reasons, ultimately boiling down to the fact that your body hasn’t yet adapted sufficiently (stronger heart, lungs, and muscles), and you need to increase your stamina.
Never fear, I have my top expert running coach tips to get you running longer today!
What Techniques Can I Use To Increase My Running Endurance and Run Longer Without Ttopping?
#1: Be Consistent
Consistency with your training is the single most important thing you can do to improve your stamina so that you can run longer without stopping.
Rather than running a day or two one week, taking a week off, and then trying to run three or four days the following week, set a schedule and run every other day or three days per week as you build up your endurance.
Your heart, lungs, and muscles cannot adapt to training if they are not getting a consistent stimulus. This will make every run feel like it might as well be your first run.
#2: Run More Often
Running one or two days a week is a great place to start, but running more often will get your body adapted to running that much faster.
However, exercise caution here: if you are a beginner runner, don’t run more often than every other day to start.
If you’ve consistently been running three days a week for several weeks, add a fourth day. After running four days a week for at least a month or two, add a fifth day.
Just make sure to take at least one rest day per week to allow your body to recover and prevent overuse injuries.
#3: Walk
It’s definitely counterintuitive to recommend walking when you are providing tips for how to run longer without stopping.
However, taking walking breaks and using a run-walk approach to your workouts is a great way for beginner runners to actually run longer.
Walking breaks give your legs and cardiovascular system a chance to recover briefly so that you can then keep going.
This will allow you to do a longer workout, which will build your endurance for when you’re fit enough to remove the walking breaks.
#4: Slow Your Pace
The number one reason any runner, regardless of their fitness level, can’t run without stopping is that they’re running too fast.
Slowing down your pace is the single best way to run longer without stopping.
Rather than focusing on your pace at all, focus on your effort level.
Using the rate of perceived exertion (RPE) scale, which is a subjective way to describe your effort level on a scale from 1 to 10 (10 being maximal effort), aim for a 3-4 during your run. This should be easy running at a conversation pace.
This may mean you need to run really slowly, and that’s okay!
#5: Monitor Your Heart Rate
Using a heart rate monitor can help ensure you’re running at a truly easy pace.
You can predict your maximum heart rate by using the formula 220-age in years. Although this isn’t the most accurate estimation, it’s a decent place to start as a beginner.
Generally speaking, the aerobic exercise zone1Exercise Heart Rate Zones Explained. (2021, May 12). Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/exercise-heart-rate-zones-explained is considered to be 70-80% of your maximum heart rate.
For example, if your maximum heart rate is 180 bpm, your heart rate while running would be in the range of 126-144 bpm.
#6: Vary Your Runs
Instead of running the same pace every day, vary your workouts in your training schedule by incorporating interval training, sprinting, hills, long, slow distance (LSD) runs, and tempo runs.
Remember to warm up with jogging and dynamic stretches before each speed workout. When you run faster than an easy run, you want to make sure your body is well-prepared.
The variety will not only prevent boredom and mental fatigue, but these types of workouts also improve your aerobic capacity, metabolic flexibility, and anaerobic threshold.
The result is a boost in your fitness that will enable you to run for a longer amount of time without walking.
#7: Progress Gradually
To run longer without stopping, you need to run longer. Gradually increase the duration of your runs from week to week.
For example, if you are currently running 30 minutes without stopping, try to bump up to 32 minutes the next week and 35 minutes per run the following week.
#8: Relax Your Breathing
Feeling breathless is usually the primary reason most runners feel like they have to stop running and walk.
Focus on relaxing your breathing and taking deep belly breaths rather than shallow and rapid breaths, and always remember to run at a conversational pace when trying to build endurance with easy runs.
#9: Use Your Arms
The importance of the arm swing in your running form is often overlooked.
Using your arms will help offset some of the workload on your legs and increase your running economy. This, in turn, will help you run longer without getting tired.
#10: Get Your Form Checked
If you run with poor form, your efficiency will suffer, and it will take more energy to run.
Consider going to a running shoe store or asking a more experienced runner to look at your gait and running stride.
Incorporate their tips to improve your running technique which will make your running form feel more effortless.
#11: Add Cross Training
Cross-training, which involves doing any type of exercise other than running, is a great way to develop your aerobic fitness for running. Cross-training uses different muscles and usually has less impact on your joints.
So, if you’re only running a couple of days per week to start (which is ideal), you can add cross-training on your non-running days to still build your cardiovascular endurance without overtaxing your body.
#12: Start Strength Training
Building strength in your legs through resistance training will help running feel less painful and help you avoid excess soreness while your body adapts.
You’ll also decrease your risk of injury, allowing you to train more consistently.
Focus on your lower body muscles, such as your glutes, hamstrings, quads, and calves, and also include core and upper body work.
#13: Examine Your Fueling Strategy
Your diet supplies the fuel your body needs to run. Your fueling strategy may be to blame if you feel exhausted or depleted when you run.
Ensure you’re getting enough calories overall and eating a carbohydrate-rich meal or snack not more than 1-3 hours before running.
If you’re trying to run on an empty stomach, you might not have enough “gas” in the tank. As a runner, carbs are your friends!
Also, stay well hydrated by taking in enough fluids and electrolytes.
#14: Recruit a Running Buddy
Running with a friend or joining a running club can make running more motivating and engaging.
Chatting together helps pass the time and makes it easier to keep going.
#15: Try Music or Podcasts
If you lack motivation or get bored when you run, listen to music, podcasts, or audiobooks that keep you hooked.
One good running tip is to only allow yourself to listen to that podcast or story when you run—you’ll want to keep going to find out how it ends.
The same goes for TV shows or movies for treadmill runners.
#16: Try a New Route
Another good way to fight boredom and bring more excitement to your running is to try new running routes.
You can look for routes that are slightly longer than your current running distance. Choose a loop course, so you have to run the entire distance to get back home.
#17: Go Somewhere Flat
Hills are often the most challenging running terrain for new runners, and a long or steep uphill will certainly leave your legs burning, your heart pounding, and your lungs more breathless compared to running on flat ground.
As you build your stamina, stick with flat routes like a track, treadmill, or flat roads so that you can focus on running without stopping.
When you get fitter, you can add hills back into your distance runs or do a dedicated weekly hill workout to build your strength for hills.
#18: Follow a Training Plan
Following a beginner training plan is one of the best approaches to running longer without stopping.
Experts carefully create training plans to safely and effectively increase running endurance. They also give you structure and take the guesswork out of how far you should run every day.
You can also hire a running coach to create a personalized running training plan based on your fitness level and goals.
#19: Sleep More
You need to sleep enough every night to have the energy you need to run.
Sleep is also vital for recovery from your workouts so you can bounce back and hit the next workout in full-fighting form.
Aim for at least 7-9 hours of sleep per night.
#20: Set a Goal
An exciting goal can motivate you to keep running when your mind tries to tell you you’re exhausted.
Start out with a local 5K and move on from there. Who knows, maybe one days you’ll decide to run a half marathon, marathon, or even an ULTRA marathon!
Be patient. You can definitely run longer without stopping if you adjust your pace, focus on incremental but gradual increases, and stick with it. You can do it!
Looking for a starter plan to get you going on the right track? Check out our Couch to 5K training plan and guide:
