Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina So That You Can Run Further

Love Shona’s explanation!

Great video and I have been running for many years, I agree that we as runners have a hard time slowing down as I have been guilty of that. As I've gotten older (51) I realize the importance, however, it is impossible for me to stay at my low end of Zone 2 which is 103 heart rate. My high end is 136 which is doable but because I live on the Big Island of Hawaii the heat is always a factor. I am coming back from yet another injury and want to do this right but frustrated as it is hard for me to meet those heart rate numbers without walking. I have been and still am competitive, but as I age of course I am not as fast as I used to be. My PR marathon was a 2:57 when I was 32 and my PR Ironman was 10:02 when I was 45. I would love to be able to get a little speed back and am willing to slow down but just frustrated. Thank you!

Great vlog!! Thank you

Great points... Great sharing... For me, since I do my long runs early in the morning, they are usually fasted...and I'm so used to it...it's has become the norm for me ..and although I don't use walk breaks, recalling back the one time I stopped once or twice to drink water and maybe tie my shoe lace, they do really bring down the heart rate and reduce the overall fatigue... It works

Thank you for your advice....I will immediately put into practical applications...

Thank You for sharing! I had a sister who committed suicide..I wish she had had your strength. Wishing you continued strength and love on your journey

Thanks coach itry to do this and I will do it better having received these tips

@8:38: I can only agree and run in a fastened state too often. I used to run an hour before breakfast and got along. However, once I ate a little (egg or yogurt with some fruit) before running, I experienced noticeably shorter recovery time! Now, I am only running without having eaten before every now and then. PS: Not everyone is alike, so go and see dot yourself.

I've always had a love- hate relationship with running... I loved races, but hated training. Once I discovered how to slow down and vary my workouts, the training misery went away! I'll admit I almost skipped the part on fasted running. When I'm low on fuel, even on a non running day, I'm prone to migraines and exhaustion. I watched and was actually converted by your common sense approach. I thought it was an all or nothing training method, but I can handle 2 runs every 3 months! This is my second video of yours, and I've taken away valuable tips from each!

Really interesting stuff - thank you! Over many years of running I have settled on a routine that has me do nearly all my runs fasted i.e. first thing in the morning after just coffee - it sort of works with my routine. I even do threshold and speed sessions in this way - it feels like my body has adjusted and my performance isn't compromised ... but of course I cannot know that for sure?! I do make sure to drink Genr8 VS2 carbs straight after these sessions. Would you recommend I change my routine and try threshold and speed sessions later morning after a carbs based breakfast?

Walking breaks for exactly that reason - getting outside for a run is usually fun & invigorating. Even when running alone it is tough not to take off with physical enthusiasm. 😊

Good tips. My mantra is find your comfortable running pace…then slow down. Would a power walk in a fasted state not be better?

I do like your comments and agree with them. I do however start my run at 5am everyday and dont feel like eating. Atthe moment i run fasted mon-friday

Thanks for the 3 tips. I have been a fasted runner for the past 4 years only fueling with water and electrolytes (0 calories) and only by this method have been able to finish many 21k. Before that, any intake of calories before running just did not help. Do you have more information on running on fat?

Great Video - I am a new runner ( 50 years old) having just completed my first half marathon but I did it badly and slowly I know I can do better and the 3 points are super useful.

I have really been forcing myself to slow down on long runs and it seems to be working. I have just ran my fattest 10k for years having finished 5th in my age category (60+) out of 99 and 233 out 1752 runners. I do have to say that I believe my HIIT quarter milers have also helped.

What would your opinion on the run walk run method? I'm not an expert, so I run at an easy pace until my heart rate reaches say 145 then walk until it's down to under 130 then run again. My MAF rate is 135. The idea is to have my heart rate average out at the MAF rate. Is this ok?

Can I ask about the fasted state runs- are these suitable for everyone, I seem to remember from an earlier CP communication that they weren't good for menopausal women?

Thanks for another fantastic video, gold! quick question - does my morning run count as a fasted run? I generally have a bigger dinner and like to get going early before I am comfortable eating anything. Usually zone 2 and longer but do not always experience the muscle breakdown mentioned. thanks

I really feel better when not fuelling the tank before running...