How to Build Endurance: Jason Answers All Your Endurance Training Questions

41 snips

Feb 17, 2025

Building endurance can be daunting, but clear guidance is here! Learn how to manage high heart rates and determine your easy running pace. Discover effective strategies for gradual recovery after downtime and why Zone 2 training matters. Get insights on heart rate training and what to do if you feel it's too slow. Perfect for anyone with running goals this year!

Ask episode

AI Snips

Chapters

Transcript

Episode notes

ADVICE

Building Endurance

Build endurance with high running volume and aerobic cross-training like cycling or pool running.
Gradually increase mileage and supplement with cross-training for optimal endurance gains.

ADVICE

Managing High Heart Rate

Address persistently high heart rate with high-volume, easy-effort running, potentially indicating Aerobic Deficiency Syndrome.
Supplement running with cross-training, especially stationary biking, to control heart rate and build an aerobic base.

ADVICE

Mileage After Recovery

Resume previous mileage and intensity after a recovery week, as fitness loss is minimal.
Implement a gradual build-up for breaks of two weeks or more, similar to a reverse marathon taper.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

There's a lot of confusing info on the internet when it comes to building endurance.

Let's get you the knowledge you need to set you up for a strong, injury-free year. Listen to get answers to these questions:

How do I build endurance?
How should I deal with a persistently high heart rate?
After taking a recovery or down week, can you jump back up to the weekly mileage level that you were at before or should it be more gradual?
How do I figure out my easy running pace?
Will low HR training help you run faster?
Why should I be running in Zone 2? How do you know if Zone 2 is too slow?

Send this episode to a friend who has a big running goal this year.

Links & Resources from the Show:

Make sure you're subscribed to the StrengthRunning YouTube channel.
Hear from 9 pro runners on how they stay running healthy, happy, and injury-free.

Thank you Gut & Green!

Previnex’s new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome.

And, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code “JASONGREENS” to save 15% off your first order. Don’t tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.