SUNDAY RUNDAY! 🏃🏼‍♀️💨

Hey everyone! You know how much I love my Sunday runs – it's truly my favorite WEEKEND ROUTINE to reset and get some fresh air. But beyond just enjoying the "miles and smiles," I've been focusing a lot on using these runs, even the shorter ones like my recent 1.42 mi in just 17m Os at an 11:55 /mi Pace, to actually build my running endurance. It's not always about smashing records; sometimes it's about building that solid foundation, right? I used to think you needed to run super long distances every single time to get better, but I’ve learned it’s more about consistency and smart training. Here are a few things I've personally found incredibly helpful in increasing my own endurance, and I hope they help you too! First off, consistency is key. Even if it's just a short run, like my 1.42 miles, getting out there regularly makes a huge difference. I try to stick to a ROUTINE, making sure my Sunday run is non-negotiable. It trains your body to adapt and gets you into the habit. Don't underestimate the power of showing up, even on days you don't feel like a marathoner! Secondly, gradually increase your Distance and Time. This is often called the '10% rule.' Don't add more than 10% to your weekly mileage or run Time each week. For example, if your usual Sunday run is 1.42 mi, next week you might aim for 1.55 mi. This slow progression helps your body adapt without getting injured or burnt out. I've found this to be a game-changer for avoiding that feeling of hitting a wall. Third, incorporate different Pace efforts. Not every run needs to be at your fastest Pace. Some days, I focus on a comfortable, conversational Pace for my entire Distance. Other days, I might try to add a few short bursts of faster running, or even some hills, to challenge my cardiovascular system. Varying your Pace helps improve different aspects of your fitness, making you a more well-rounded and enduring runner. Fourth, don't forget strength training and cross-training. While my Sundays are for running, during the week I try to include some bodyweight exercises or yoga. Strengthening my core, glutes, and legs has made a noticeable difference in my running form and ability to sustain longer efforts. It also helps prevent injuries, which is crucial for consistent training. Finally, listen to your body and track your progress. There will be days when you feel amazing, and days when your Pace feels sluggish. It's okay! Pay attention to how you feel. Rest days are just as important as run days for building endurance. I love using apps like STRAVA to log my runs. Seeing my Distance, Pace, and Time over weeks and months motivates me and helps me spot patterns in my progress. Even seeing that 1.42 mi run logged gives me a sense of accomplishment and helps me plan for the next step. Building endurance is a journey, not a sprint. Every mile, every minute out there counts. Keep showing up, be smart about your training, and most importantly, enjoy the process! Happy running!