Running advice on building endurance?

Hi i have started running 4 Km 4 times a week which is around 3.3 miles in US i started of at 2 km twice a week before i doubled my distance and days and im amazed at my endurance increace but i would like to know how does youre endurance increase? what physical actions happen inside youre body to build the endurance?





thankyouRunning advice on building endurance?
Your body learns to be more efficient the at the distance you train. Everything in your body changes down to the mitochondria to achieve the efficient use of available energy, even cannibalizing muscle efficiently at extreme distances.


I've run 22 marathons and 6 50K ultras (31.1 miles). Your body will learn to tolerate the sports drinks and foods you will consume while running without stopping. All of this will occur naturally during proper training.


Endurance is distance. If you run 5 miles all of the time, your body will become efficient at the 5 mile distance.


Speed is achieved by running faster at the same or shorter distances once or twice a week, then you run slower during all other running.Running advice on building endurance?
Your endurance increases by NOT running the SAME DISTANCE OVER AND OVER AGAIN, like you do. It increases by varying distance, including variations in paces during runs.





Bascially, when you exercise, your fitness decreases. Your body then rests (hopefully), causing it to over-compensate for the fitness level reduction. Fitness then rises above normal levels. However, with the SAME DISTANCE, fitness decreases constantly after a small increase. So, carry on running 4k 4 times weekly, and you will see your fitness level drop to 0.





Mix up your sessions. Have one run at 1k, but at a real fast pace. ave one run at 7k, with a real slow pace. Have one run at 5k, with3 intervals of 6 minutes of fast running, and 3 minutes at a slower recovery jog. But don't run the same distance over and over again-its demotivating, and doesn't improve long term fitness.
run a little more every day





4 KILOMETERS IS ONLY 2.6 MILES
maybe you should drink more orange juice.