A common mistake runners make when they are just starting out on their running journey is running 2-3 times a week and then running at a higher intensity than what is comfortable for them.

Novice runners believe that they can compensate for time or distance by running fast. Studies have shown that the most advantageous pace for endurance athletes is an easy, moderate, or comfortable pace.

Dr. Shawn Bearden (Ph.D.) shares in his podcast Science of Ultra what many long-term studies conclude; you should spend almost 80% of your training at a moderate, yet comfortable pace (This is the most useful pace-Episode 139). Running more frequently at a lower intensity builds endurance over the long term and allows you to smash your marathon goals comfortably.

It is a proven fact that to run far, you need to train far. Time spent on the legs is the second biggest training indicator linked to performance on race day, consistency being the first. This might sound scary to you at this point but you will be surprised how quickly you will find yourself running further on your weekend long run than you ever thought yourself capable of.

Caroline’s Top Tip: To increase your mileage find a day in which you’re able to run twice. Your stamina will improve dramatically.

Threshold sessions are imperative if you want to improve your speed over any given distance. These sessions get their name from the term Lactate Threshold which is the rate at which your metabolic system can clear the lactate that is secreted by your muscles as a by-product of exercise.

A threshold session, therefore, requires you to run at a pace where lactate does not accumulate significantly in the blood during the workout.

Caroline’s Top Tip: Threshold pace is faster than your easy pace but it is not as fast at your 3miles/6miles (5km/10km) race pace.

Check out this article on different running workouts that should form part of your training program.

When beginner athletes look at elites they often prescribe the elite’s performance to raw talent. Sure, many elite athletes are born with a much faster genetic pace than what you and I will ever be able to achieve through training, but you need to remember that this talent is combined with many weeks of consistent training.

In his 2008 book Outliers, Malcolm Gladwell wrote that “ten thousand hours is the magic number of greatness.” We would like to stress that in running this rule certainly applies. With consistent training, you are guaranteed to become a stronger athlete no matter what natural ability you may or may not have been born with.

Therefore when you set your goals in running you need to set goals over the long term too. Don’t just focus on the race you have in front of you but think about your bucket list races and when you might want to enter them. Three years of consistent training will lay the foundation for much bigger dreams you might have.

Most running coaches recommend a recovery run after an intensity workout. A recovery run is just faster than a brisk walk and allows the legs to circulate any leftover lactic acid out, whilst still adding mileage. Recovery runs essentially help the body to recover from hard sessions and allow you to run hard again later if your program demands it.

A recovery run is essential to prepare you for further loading later in the week. Without rest, you simply cannot train at the optimum intensity and you can therefore not improve your stamina either.

Caroline’s Top Tip: If you’re feeling particularly fatigued, skip your recovery run and spend time foam rolling & stretching your tired muscles instead.

Training for a marathon can take it out of you. Not getting enough sleep when you are training for a marathon can lead to a myriad of issues such as dips in your immune system, injuries, and mental fatigue.

It is recommended that endurance athletes sleep 9-10 hours a night for optimum recovery. Enough sleep boosts your ability to endure on race day. It is therefore not surprising that many high-performance GPS watches also track an athlete’s sleeping patterns to ensure they are getting the R&R that they need.

When you are about to embark on a long road trip you tend to do a few mandatory chores to ensure the success of the trip. You check the engine, fill the water tank, fill up with petrol and clean the windshield. Embarking on a Long run should not be any different.

Caroline’s Top Tip: Make sure you leave enough time to eat a good breakfast before setting off on your race or long run. Some athletes enjoy oats with peanut butter, for low GI, slow-release energy. Other athletes prefer egg-fried rice or toast and banana. Experiment with different breakfasts to see which is ideal for you. Check out this article in which Ultra Trail Champions share their breakfasts of choice.

Energy gels, bars, and jellies are specifically designed to provide your body with sodium, carbohydrates, amino acids, and caffeine to fuel your running adventure. Knowing which will work best for you is a process of trial and error. Talking to other athletes about their nutrition will also help you to know what is out there and try it for yourself.

DON’T GIVE UP BEFORE IT BECOMES EASIER

If you consider these 7 factors in training, your stamina is sure to improve over time and running will start to feel comfortable. Have patience in the process. Many beginner runners give up before the going gets easier, missing out on what could’ve been the best lifestyle change they ever made.

Hang in there with your running! If you are looking for more tips download this FREE COURSE that covers injury prevention, mindset, and more running information