The ONLY 3 Ways to Build Running Endurance

Morning my mate and welcome to your weekly dose of Monday motivation! Matteo here 🙌

In today’s edition:

1. The ONLY 3 Ways to Build Running Endurance

2. The Main Benefits Of 2-hour Runs

3. Record-Breaking Marathon in Football Gear

4. Last Week Training Session

Before starts: I checked and almost all deals I found on Amazon for the Black Friday are still active! So, you are in time to grab something! Check the complete list of “Best Black Friday Running Deals for 2023” simply clicking here!

Now let’s get into biz!

The ONLY 3 Ways to Build Running Endurance

Whether you're aiming to conquer a faster 5K or conquer the marathon distance, the key to success lies not just in speed but in building enduring stamina. Improving your running endurance is the foundation that ensures you can sustain a faster pace for longer durations.

In this section, I'll delve into the 3 critical aspects of endurance, their order of importance, and how to train them effectively!

1. Metabolic Endurance: The “Bedrock” of Running Fitness

The cornerstone of superior running performance is metabolic endurance, which dictates how efficiently your body functions physiologically while running.

Consider Mark, a seasoned 10K runner venturing into longer distances. As Mark extends his runs beyond 12 miles, he encounters heavy, sluggish legs and a struggle to maintain pace.

Mark's issues highlight two key elements: pushing too hard, causing lactate build-up, and lacking aerobic endurance. The remedy for Mark is a dedicated focus on building a robust aerobic base.

Over the next 12 to 16 weeks, Mark should slow down his pace, increase weekly mileage, and extend long-run distances.

This strategic approach will lay the foundation for improved metabolic endurance, allowing him to tackle longer distances with ease!

2. Running Economy: Using Energy Wisely for Effortless Strides

Running economy is the second crucial factor in enhancing endurance.

It involves using energy efficiently, allowing you to sustain a given pace with minimal energy expenditure.

Lately I discovered the importance of running form and neuromuscular coordination – Here’s a cool study about this topic.

While high mileage at an easy pace is essential, incorporating short, fast-paced runs, such as strides, can enhance running economy!

The post-run strides, focusing on form, teach my body to maintain efficiency even when fatigued. Ultimately, running more miles consistently will optimize running form and contribute significantly to improved running economy.

3. VO2 Max: Unleashing Oxygen Power for Peak Performance

VO2 max, the often-misunderstood third factor, is the maximum rate at which your body can use oxygen to produce energy while running.

Improving VO2 max is challenging, as it is influenced by genetics.

However, specific running sessions can enhance this crucial metric – Incorporating targeted exercises into your training routine can elevate your VO2 max and contribute to running success.

If you want go deeper about V02 max, I already written about it in this issue.

Conclusion

In conclusion, the journey to becoming a better runner involves a holistic approach. Balancing metabolic endurance, running economy, and VO2 max training is the key to unlocking your full potential.

As you embark on this journey, remember: it's not just about running faster; it's about running smarter and building the endurance that will carry you through any distance.

Lace up those shoes, embrace the challenge, and let your strides define your journey to peak running performance.

The Main Benefits Of 2-hour Runs

What happens to your body if you run for 2 hours?

In this section, I will try to answer in detail if it is good to run for 2 hours. Likewise, I will name all the benefits of a 2-hour run.

Is it good to run for 2 hours?

As a general rule, 2-hour runs are good for experienced runners as long as the pace of running is in line with their current fitness level and capabilities. It is also important to consider the necessary recovery time and make sure that the 2-hour run fits the overall training plan.

Below you can find all of the benefits of 2-hour runs and answers to the most frequently asked questions.

1. Increase your aerobic endurance

Running for 2 hours increases your aerobic endurance significantly – this means that you will be able to maintain a certain pace for a longer time period.

2. Improve your cardiovascular system

Running for 2 hours increases the number of capillaries, and small blood vessels, which help deliver oxygen and nutrients to your muscles and remove waste products from them.

The more capillaries surround each muscle fiber, the faster the transfer of oxygen and carbohydrates to your muscles is, which also means that you produce energy faster.

3. Improve your fat-burning capability

Additionally, 2-hour runs will also teach you how to use fat as a fuel source.

The result of this is that your glycogen stores last longer, allowing you to avoid “hitting the wall” during a race.

4. Increase the amount of stored glycogen

Furthermore, the goal of every long run is to use up all glycogen stored in your muscles.

Your body reacts to this stimulus by learning to store even more glycogen to prevent future exhaustion.

5. Allow you to test out nutrition and hydration

It allows you to test and find the most suitable nutrition and hydration, helping you prevent any surprises during a race.

What you eat the night before a race, on the day of the race, and during the race is important when it comes to avoiding indigestion, the appearance of early fatigue, and making you feel well.

For example, test whether a sports gel with water is a better refreshment for you than a sports drink.

6. It improves your mental strength

The long run is challenging. Especially if you are new to it or you have to go too far or at a relatively fast pace.

Thus, it is a great time to develop psychologically and improve your mental strength during running. Doing this is tough and it requires more from your body. The long run asks for more concentration and tolerance to running.

You have to go out of your comfort zone and be okay with the fatigue that comes with it.

7. It gives you a feeling of accomplishment

After a long run, you also have a feeling of accomplishment.

You don’t run that far every day (thank God!) and you have a reason to feel more special.

Since the idea of the long runs are to be ‘hard’ or at least challenging – mentally or physically, after you have done them you feel like you really achieved something for the day and you planted some seeds for your future running success.

8. It boosts your confidence

Those long miles also boost your confidence.

If you are able to endure some really good long runs, you know you can endure pretty much anything.

Marathon runners know very well what I mean here. But even if you are not a marathoner, once you have to dig deep in your long run, you will know that you are capable of much more than you think.

This confidence is a key aspect of every runner.

Knowing that you are strong, not only physically but mentally, sets you to perform at your best capabilities whenever you are at the starting line.

So, have you already scheduled your next long run? Let me know how your sessions are going and if you need any help or advice feel free to reach me simply replying me to this email!

Trivia Question: How many official World Athletics track distances are there?

Find the answer at the end of this email.

Record-Breaking Marathon in Football Gear

Brian Goldsmith, a 37-year-old fitness instructor and ticketing representative for the Arlington Renegades of the XFL, set a Guinness World Record by running the BMW Dallas Marathon in full football equipment, completing it in 3:29:30.

Originally aiming for a Boston Marathon qualifying time, Goldsmith embraced the unique challenge suggested by a colleague to run the race in full gear.

He trained by wearing football equipment around the office. Goldsmith beat the previous record by four minutes and had previously attempted a Guinness World Record for the fastest half-marathon dressed as a piece of fruit.

The Arlington Renegades, owned by Dwayne ‘The Rock’ Johnson, are part of the XFL, and Goldsmith's achievement adds a distinctive chapter to the Guinness World Records, combining marathon running and American football in a novel way!

Last Week Training Session

Last week's training block was ~56km:

1. Monday: Gym

2. Tuesday: 45min Easy

3. Wednesday: 25km spinning (bike)

4. Thursday: 50min Easy

5. Friday: 40min Easy

6. Saturday: Rest

7. Sunday: 25km long run

After a few days of rest the pain in my calf disappeared and I finally started training again.

I returned to Italy to celebrate Christmas with my family and during this period I will do track training for the first time! In Italy I have an athletics track near home and I can't wait to try it!

Since my Li-ning Feidian Ultra 3 (I written about them in this issue) started to lose reactivity I decided to buy a pair of Adidas Adios Pro 3. They looks so cool! I never tried Adios Pro 3 so I’m really excited to try them during this week.

Then the Sub 1:17 Half Marathon Challenge officially begins on January 1st!

Remember to hit me a follow on Strava to be update with my sessions and more life update!

Just for Laughs 😂

Trivia Answer: There are 10! 100m, 200m, 400m, 800m, 1500m, 3000m, 5000m, 10,000m, 110m/400m hurdles, and 3000m steeplechase.

Latest Editions

• My Best Tips For Half Marathon Training (Link)

• How Should Your Running Shoe Fit? (Link)

• Best Black Friday Running Deals for 2023 💥 (Link)

• The Runner's Guide: Best Cold-Weather Gear for 2023 (Link)

• The “Heel Peek” Method For Better Running (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.