5 Simple Steps to Increase Your Running Capacity - Alistair Buttimore

Whether you’re training for your first 5K, preparing for a marathon, or just want to feel stronger on your weekly runs, improving your running capacity is all about consistency and smart training. Building endurance takes time, but with the right approach, you’ll see steady progress without burning out or risking injury.

Here are five simple steps to help you run further, faster, and feel better doing it.

1. Build Your Aerobic Base

The foundation of better running is a strong aerobic system. This means spending most of your time running at an easy, conversational pace — the kind where you could chat with a training partner without gasping for air.

• Aim for 70–80% of your weekly training to be in this easy zone.

• Gradually increase your weekly kms by 5–10% to avoid overload.

It may feel slow at first, but this low-intensity work strengthens your heart, lungs, and muscles for long-term performance gains.

2. Add One Quality Session Each Week

Once you’ve built a solid base, sprinkle in a higher-intensity workout to challenge your aerobic system. Try one of these:

• Tempo run: 20–30 minutes at a comfortably hard pace.

• Intervals: Short bursts (e.g., 6 x 400m) with equal recovery jogs.

• Hill repeats: Great for developing power and running economy.

Keep it simple — one quality session per week is plenty for most runners.

3. Strength Train for Power and Resilience

Strong runners are efficient runners. Incorporate 2–3 short strength sessions per week, focusing on key areas like your glutes, hamstrings, quads, and core. Exercises such as squats, deadlifts, lunges, planks etc help improve force production, running form, and injury prevention. Even 20–30 minutes of focused strength work can make a big difference.

4. Prioritise Recovery

More running doesn’t always mean better running. Your body adapts and grows stronger during rest, not during the workout itself.

• Include one full rest day each week.

• Sleep 7–9 hours per night to support recovery.

• Use easy runs, stretching, or mobility sessions to keep your body moving without stress.

Listen to your body — fatigue and soreness are signals, not badges of honour.

5. Be Consistent, Not Perfect

The biggest secret to increasing your running capacity? Consistency. Missing a run or having a slow day won’t derail your progress, but stopping and restarting every few weeks will. Set a realistic schedule that fits your life — even 3 runs per week can yield great results if you stick to it.

Progress happens when small efforts compound over time.

Final Thoughts

Improving your running capacity isn’t about doing more — it’s about doing the right things, consistently. By building your base, adding structured intensity, strength training, recovering well, and staying consistent, you’ll find yourself running stronger, further, and with more confidence than ever before.