Endurance Base Training: The ULTIMATE Running Foundation

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Endurance training will always yield results for endurance runners. But how do you build a massive base of endurance? What are the most effective endurance building strategies for distance runners?
In this video, coach Jason Fitzgerald shares three of the most powerful ways of building more endurance.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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[@briansleepylee]

Hiking is fantastic. Especially as an output that lasts longer than a few hours. On the inclines I'll run up as much as I can handle. On some of the hikes we do with our family there can be a thousand or a few thousand feet of vertical.

[@nicholas5396]

Couldn't agree more. Some of the fittest running shape I've been in has been after several months of hiking in mountains.

[@lcbtcethada3957]

Very good advice for summer training

[@Kelly_Ben]

I'm a huge fan of cross training for several reasons. First, it leads to less injuries by strengthening the muscles we don't use as much running, keeping our body balanced. Second, it gives us a healthy mental and physical outlet to keep fit during injury. (Many runners sink into a funk or go crazy when sidelined.) Third... it makes us a heck of a lot better balanced as people, allows us to spend our limited fitness time with friends and family who don't run, and gives us shared memories and topics of conversation that don't solely revolve around running. I'm really surprised you didn't mention weight training, unless I missed it while brushing my teeth? 😂 I shaved a minute a mile off and increased my endurance by trading in 2 runs a week for HIIT weight lifting. The cardio+ weights served my body really well, making me a better runner with less miles, AND having a blast with non running friends. I've started adding it back after several years away, and already see a difference in my running after a month.

[@vitornoleto3699]

Rucking walk is the forgot best conditioning type of cross training for runners, using the same muscles that we use in running with low impact, so, get some heavy stuffs, put in your backpack, or use a weightvest and just go for a walk, and ignore the judgments sees of your neighbors !!

[@JasonFitzgerald]

The judgment of being the Alpha of the neighborhood 😉😂

[@vitornoleto3699]

@@JasonFitzgerald The Best comment possible, you're a legend!!!!!

[@toddapplegate3988]

Yard work, splitting wood and hiking even though you already ran. It's the zone 1 to 2 stuff but for long periods of time. Think 10000 years ago hunting gathering and moving based on seasons. Some zone 1 and 2 just getting there some zone 3,4,5 because of terrain or catching food and daily zone 1 and 2 moving toward the next seasonal spot.

[@CHoward69]

Nice video, much appreciation..

[@philgreen3791]

Hi Jason - another great video thank you. What are your thoughts on indoor rowing for cross training? I enjoy doing this in conjunction with indoor cycling and elliptical when I cross train but I was wondering how beneficial it is as a running training tool. Cheers

[@user-to2lk8sw6s]

Wicked videos and tips man Much appreciated Have you done a video on gym exercises that help with running endurance ect??

[@StrengthRunning]

Yep! Try searching from the top of the videos page

[@w.w.walnut8400]

Hi Jason, big fan of your videos and am all for you getting sponsorships and reaping the rewards for all the work you put in but 2 minutes ad in a 10 minute video is really pushing it. Thanks again for your channel.

[@JasonFitzgerald]

You can skip it. Simple solution.

[@n0twist1]

Any advice on transitioning from mainly cycling to running? I’m focusing on late summer road and stage races but then have some running races in the fall. Do I really need a running only base phase or can I just run regularly (2-3/week) as I would assume the cycling fitness will translate

[@JasonFitzgerald]

Do a fair amount of strength training bc you have a big base of endurance already from cycling, but very little ability to handle the same amount of training with running (there's no impact with cycling). That means the injury risk is a lot higher. You also need less base training bc of your cycling!

[@vitornoleto3699]

Strength training is the key, mainly for yours calves, foot and ankle, and also doing squats and hip dominat exercises to make sure your glute are strong for the running mileage, and just start slow, and progress from this, is easy to add more training if you start with low volume, but its way more hard to decrease the volume because you get a injury or get burned.

[@goodyeoman4534]

I don't think I've ever me a beginner runner who spent the required months building up a cardiac bases. They all go straight to tempos, intervals and sprints. Almost all of them get injured and none of them become good runners. It's essential to build a cardiac base and it should take months.

[@rjgiddings]

These ads are more distracting than they are worth $ for you. I feel like it is too distracting from your overall message.

[@poulind69]

Ok. Boomer.