Building Running Endurance for Women Ultra Runners
by Coach Sarah Ter Har
by Coach Sarah Ter Har
Ladies, whether you’re just starting your ultra-running journey or looking to improve your distance capabilities, building endurance is an achievable goal! It requires patience, dedication, and a strategic training approach. Here’s a comprehensive guide to help you run longer and stronger:
1. START SLOWLY
Begin with a manageable distance, gradually increasing your running time and distance each week. Aim for a maximum increase of 10% per week. This slow progression allows your body to adapt, reducing the risk of injury while building endurance. According to a study in the Journal of Sports Sciences, gradual increases help maintain long-term training consistency.
2. FOLLOW A TRAINING PLAN
Utilize a beginner-friendly running plan that incorporates running, walking, and rest days. A structured plan gives you a clear roadmap for progress and helps prevent overexertion. If you are unsure where to start, use a free beginners plan (we have some for ultra's in the files section of this group), or work with a coach who can help you (we might know a couple ).
3. FOCUS ON CONSISTENCY
Establish and maintain a regular running schedule. Consistency is key in allowing your body to adapt to the physical demands of running, steadily improving your endurance over time. Runners with a consistent running base usually are less prone to injuries.
4. CROSS-TRAIN
Incorporate strength training and low-impact non-weight bearing activities like swimming or cycling into your routine. Cross-training enhances overall fitness, strengthens supporting muscles, and reduces the risk of overuse injuries. A study published in Sports Medicine supports the benefits of cross-training for endurance athletes.
5. PAY ATTENTION TO NUTRITION
Fuel your body with a balanced diet rich in carbohydrates, protein, and healthy fats. Proper nutrition supports running performance, aids recovery, and provides the sustained energy necessary for longer runs. Electrolyte intake is also included in this area. We have an entire nutrition guide for women about this topic. Find it in the featured posts in this group at the top of the page.
6. HYDRATE
Prioritize hydration before, during, and after your runs. Staying hydrated is crucial for maintaining energy levels and supporting your body’s cooling mechanisms. It only takes 1-2% dehydration to affect performance.
7. INCORPORATE REST DAYS
Allow adequate time for recovery between runs to prevent burnout and promote muscle repair. Rest is essential for long-term success in endurance training. Rest allows your body to go through physical adaptations from the stress of training, that in turn makes it stronger. Rest is just as important as running!
8. LISTEN TO YOUR BODY
Be attentive to any signs of fatigue or discomfort during your runs. Adjust your training intensity or schedule as needed to prevent injury and maintain consistency.
9. SET REALISTIC GOALS
Establish achievable short-term and long-term goals for increasing your running duration and distance. Celebrate both big and small milestones to maintain motivation and momentum.
10. STAY POSITIVE
Maintain a positive mindset throughout your training journey. Focus on your improvements, embrace setbacks as learning opportunities, and celebrate your dedication to progress.
By incorporating these training tips into your running routine and staying committed to your goals, you can steadily increase your running endurance with confidence. Remember, every step forward brings you closer to your desired achievements!
1. START SLOWLY
Begin with a manageable distance, gradually increasing your running time and distance each week. Aim for a maximum increase of 10% per week. This slow progression allows your body to adapt, reducing the risk of injury while building endurance. According to a study in the Journal of Sports Sciences, gradual increases help maintain long-term training consistency.
2. FOLLOW A TRAINING PLAN
Utilize a beginner-friendly running plan that incorporates running, walking, and rest days. A structured plan gives you a clear roadmap for progress and helps prevent overexertion. If you are unsure where to start, use a free beginners plan (we have some for ultra's in the files section of this group), or work with a coach who can help you (we might know a couple ).
3. FOCUS ON CONSISTENCY
Establish and maintain a regular running schedule. Consistency is key in allowing your body to adapt to the physical demands of running, steadily improving your endurance over time. Runners with a consistent running base usually are less prone to injuries.
4. CROSS-TRAIN
Incorporate strength training and low-impact non-weight bearing activities like swimming or cycling into your routine. Cross-training enhances overall fitness, strengthens supporting muscles, and reduces the risk of overuse injuries. A study published in Sports Medicine supports the benefits of cross-training for endurance athletes.
5. PAY ATTENTION TO NUTRITION
Fuel your body with a balanced diet rich in carbohydrates, protein, and healthy fats. Proper nutrition supports running performance, aids recovery, and provides the sustained energy necessary for longer runs. Electrolyte intake is also included in this area. We have an entire nutrition guide for women about this topic. Find it in the featured posts in this group at the top of the page.
6. HYDRATE
Prioritize hydration before, during, and after your runs. Staying hydrated is crucial for maintaining energy levels and supporting your body’s cooling mechanisms. It only takes 1-2% dehydration to affect performance.
7. INCORPORATE REST DAYS
Allow adequate time for recovery between runs to prevent burnout and promote muscle repair. Rest is essential for long-term success in endurance training. Rest allows your body to go through physical adaptations from the stress of training, that in turn makes it stronger. Rest is just as important as running!
8. LISTEN TO YOUR BODY
Be attentive to any signs of fatigue or discomfort during your runs. Adjust your training intensity or schedule as needed to prevent injury and maintain consistency.
9. SET REALISTIC GOALS
Establish achievable short-term and long-term goals for increasing your running duration and distance. Celebrate both big and small milestones to maintain motivation and momentum.
10. STAY POSITIVE
Maintain a positive mindset throughout your training journey. Focus on your improvements, embrace setbacks as learning opportunities, and celebrate your dedication to progress.
By incorporating these training tips into your running routine and staying committed to your goals, you can steadily increase your running endurance with confidence. Remember, every step forward brings you closer to your desired achievements!