Struggling to Improve Running Endurance? Here's What to Do

In the vast and unforgiving landscape of outdoor and trail running, where the terrain is as demanding as the distances, VO2 max often stands tall as the beacon of performance potential. Yet, for those seeking to improve running endurance at elite levels, beneath the surface lies a hidden force, a “fourth dimension” that may be the key to unlocking success in these challenging disciplines: fatigue resistance.

To truly understand what it means to improve running endurance, imagine two trail runners, both boasting identical VO2 max, running economy, and lactate threshold. The traditional model of endurance would predict an equal battle as they navigate the winding trails and conquer the relentless climbs.

However, in the arena of competition, one often emerges triumphant. This discrepancy points to a crucial factor beyond the standard metrics—the ability to resist fatigue and to hold onto those vital physiological parameters as the miles unfold and the terrain takes its toll.

This elusive quality, aptly named “fatigue resistance,” refers to the remarkable capacity to maintain VO2 max, running economy, and other key performance indicators as the miles unfold.

For those who seek to improve running endurance, understanding this quality is essential. While one runner might start strong but experience a significant decline in their VO2 max throughout a grueling trail race, another might maintain a more consistent level, ultimately crossing the finish line first, their body defying the fatigue that would have slowed others down.

The quest to understand fatigue resistance to improve running endurance

The factors that determine fatigue resistance are still shrouded in some mystery, but recent research is shedding light on this hidden dimension of performance, particularly in the context of outdoor and trail running.

One study, published in the Scandinavian Journal of Medicine & Science in Sports, sought to further understand how to improve running endurance and compared the fatigue resistance of trained runners to that of active adults. The results were striking. The trained runners, with their years of dedicated training, exhibited significantly better fatigue resistance, experiencing a minimal decline in VO2 max and running economy after an hour of running.

This finding suggests that fatigue resistance, and thus the potential to improve running endurance, is not solely a gift of genetics but rather a quality that can be nurtured and developed through consistent training, just as a seasoned trail runner builds endurance through countless miles on the trails.

Another study, published in the European Journal of Sport Science, delved into the impact of different types of in-race efforts on fatigue resistance. The researchers discovered that high-intensity intervals compared to steady-state efforts resulted in a greater decline in physiological parameters, particularly sprinting ability.

This research highlights the importance of pacing and avoiding unnecessary surges during a race, especially in the unforgiving terrain of outdoor endurance events, as pacing can greatly influence your efforts to improve running endurance. A skilled trail runner knows that conserving energy for challenging climbs and technical descents is crucial for long-term success and to improve running endurance.

Strategies to improve running endurance and fatigue resistance

While the research on fatigue resistance is still evolving, there are promising strategies that can help you tap into this hidden reservoir of power, specifically tailored for the demands of outdoor and trail running:

Embrace the journey of consistent training: Building a solid foundation of training is the cornerstone of improving fatigue resistance and your journey to improve running endurance. Aim for regular training sessions, gradually increasing volume and intensity over time, just as a seasoned hiker builds endurance on the trail. Incorporate hill repeats, varied terrain, and longer runs to mimic the challenges you’ll face on race day and ultimately improve running endurance.
Prioritize endurance development: While high-intensity workouts have their place, focusing on building your aerobic base through moderate-intensity training can significantly improve your ability to sustain effort over longer distances, much like a long-distance runner pacing themselves for the final sprint. This will help you conquer the relentless climbs and maintain a steady pace throughout the race.

Master the art of pacing: To improve running endurance, learn to manage your effort throughout a race or workout, avoiding unnecessary surges that can deplete your energy reserves and compromise your performance, just as a skilled mountain biker navigates the terrain, conserving energy for the challenging climbs ahead. Adapt your pace to the changing terrain, using technical descents to recover and regain energy for the next ascent, a crucial skill to improve running endurance.

Fuel your body for the journey: Proper fuelling is essential for maintaining physiological parameters during prolonged exertion. Experiment with different fuelling strategies to find what works best for you, ensuring your body has the necessary resources to conquer the miles ahead like a backpacker meticulously planning their provisions for a multi-day trek. Consider carrying energy gels, electrolyte drinks, and real food options to keep your energy levels high throughout the race.

Consider the power of training volume: Studies suggest that higher training volume may be associated with greater fatigue resistance, an important aspect to consider if you want to improve running endurance. However, it’s crucial to individualize your training plan and avoid overtraining, just as an experienced climber chooses routes that challenge but don’t overwhelm their abilities. Gradually increase your mileage and intensity, allowing your body to adapt and build resilience, helping you improve running endurance sustainably.

Ready to put these strategies into practice and improve running endurance? The ExoTrails app can be your perfect companion, offering a variety of trails for training, tools for tracking your progress, and a community to support you on your journey to a more resilient and powerful run.

Conclusion

Fatigue resistance, a critical factor for success in outdoor and trail running, is a skill you can develop to improve running endurance. By focusing on consistent training, endurance, pacing, fueling, and training volume, you can enhance your fatigue resistance and take significant steps to improve running endurance and achieve your goals. Remember, it’s about finishing strong, and fatigue resistance is key to that. Follow ExoTrails on Facebook for your daily dose of travel inspiration and tips.