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Improve running endurance with these tips

  • 5 min read

Improve running endurance

Running is one of the most popular forms of exercise. 

Whether running for pleasure or running to stay fit, running is cardiovascular exercise at its finest. Because running can be hard work, it must be built up slowly to avoid injury and allow your body to adjust. 

In this article, we’ll be giving you some tips on how to become a better endurance runner and some of the superfoods to help you keep going!

Table of Contents

  • Why is endurance important for running?
  • What are some tips to keep in mind when building running endurance?
  • Why is warming-up important before a run?
  • Why does consistency matter to build up endurance?
  • Why is it important to make slow changes to your routine?
  • How does cross-training help in the building running stamina?
  • Does the food you eat matter for better running stamina?
  • Why does wearing the right gear matter for running?
  • Are rest and recovery important for running endurance?
  • What is the best food for running stamina?
  • Conclusion

Why is endurance important for running?

runner trying to improve running endurance

Every runner has a different goal in mind. 

Whether you’re one of those experienced runners looking to train for a competition or anewbie runner that wants a more active lifestyle, having good running endurance play is key in reaching those goals.

What are some tips to keep in mind when building running endurance?

Here are some tips on how you can build up your endurance safely but surely.

1. Don’t forget to warm-up

runner warming up before a run

Warming up before any exercise helps prepare your body to loosen up any tight spots while increasing blood flow to your muscles. It also helps in avoiding running injuries. You can do 5 to 10 minutes ofwarm-up exercises that may include jumping jacks, neck and arm rotations, and more.

2. Be consistent on your training goals

runners being consistent with their running goals

Consistency is the key to increasing your running endurance. Our body learns to adapt to the level of training and eventually adapts. While slowly increasing the duration and intensity of your training it becomes easier day by day.

3. Make gradual changes to your routine

runner making gradual changes to her routine

If you’re new to running, you might get excited and push too hard to get to your next goal. Tempting as it is, you should control yourself from making too big leaps.

Moving too fast to achieve your next running goal will make you more susceptible to injury and burnout.

4.  Do cross-training 

runner doing cross training

Incorporating other exercises and improving other parts of our body will help increase your running endurance and strength. You can try core, weight, and aerobic exercises to help improve your cardiovascular efficiency, stability, and balance.

5. Fuel up with the right food

runner eating the right food to improve endurance

The human body needs fuel and energy to increase running endurance. Eating carbohydrates paired with proper hydration before, during, and after running is important for your body to stay energized. 

The first 30 minutes time after a run is the essential window to refuel your body with some snacks loaded with carbs and protein to absorb nutrients for a complete and faster recovery.

6. Wear the right gear

runner wearing the right gear

For running to be most effective and efficient, you need to invest in some quality running shoes and wear them whenever and wherever you run. Running shoes that do not fit your feet correctly can lead to blisters or running injuries. 

And, let’s not forget running clothing. Always make sure that you stay comfortable and warm when you're running during the colder months. If you’re not planning on slowing down on your training no matter the season, make sure that you’re fully protected! 

With GearTOP’s high-quality yet affordable running gear that will protect you for any season! Here are some of our running gear recommendations:

  • Touch screen running gloves. Smoothly navigate your touchscreen device while protecting your hands with GearTOP’s Touch Screen Running Gloves! Also perfect as liners, this versatile and multifunctional pair will also help keep your hands toasty for any season.

  • Touch screen reflective running gloves. Stay safe and warm as you wear GearTOP’s Reflective running gloves for your nighttime runs! Featuring reflective elements increase your visibility in low light, especially for oncoming cars. Plus, the touchscreen-friendly tips, save yourself the hassle of taking this pair off when you use your smartphone, tablet, or GPS tools.

7. Make time for rest and recovery

runner making time for rest and recovery

You may feel that running every day will help you progress faster—however, this can slow down your progress instead of speed it up! 

On rest days from running, engage in low-impact activity that still gives your muscles a workout like biking or swimming. Going for a walk is also a great way to rest your running muscles without putting too much strain on them.

Have enough sleep to allow your body to rest, repair, and boost your immune system to prepare to increase running endurance and performance.

What is the best food for running stamina?

best food for running stamina

Eating healthy meals is important as running can be hard on your digestive system and can affect your running endurance. Fueling up with these running superfoods will help you get to your ideal weight - whether you're looking to have a body weight gain or lose some - while aiding performance while avoiding injuries related to weight. 

Some of the runner superfoods that you can incorporate into your diet include:



While bananas aren't packed full of carbohydrates like many other fruits, they're still an excellent source of energy for runners. Potassium-rich bananas help maintain fluid balance during runs.



Another running endurance booster, a breakfast of oats before running can increase running endurance since it gives you a sustained release of energy. It’s also a good source of Vitamin B and helps maintain a good level of cholesterol.



This lush running superfood is loaded with vitamins A, K, and B6. Kale helps lower blood cholesterol and also helps improve bone strength.

Sweet Potato

Sweet Potato

A running endurance booster, sweet potatoes are not only full of running-friendly complex carbs, but those carbs digest slowly. It provides running energy over longer periods. Sweet potatoes are also packed with vitamin B6 which helps metabolize carbohydrates and proteins for running energy!

Wild Salmon

Wild Salmon

A running endurance power food, wild salmon contains omega-3 fatty acids, which reduce muscle damage after running and improve running endurance.


It is important for runners of all levels and abilities to build up endurance gradually and safely. By implementing these tips into your workouts, you will become a better runner while preventing injuries at the same time! In addition, we cannot stress enough how important it is to have the right type of gear with you for long-lasting runs.

If you’re looking for running gear that can keep up with your active lifestyle, let GearTOP take care of you! 

Choose fromhigh-quality touchscreen-friendly gloves, multi-functional balaclavas, and more - and they’re not just limited to running apparel, either! Make GearTOP your one-stop-shop for versatile sportswear that you can use for any adventure  all-year round.

Visit the GearTOP Amazon shop today for high-quality gear with the best price! 

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