Continuing the discussion Coach Caroline started in a recent Tough Love Tuesday, in this episode of the RunRX Podcast, Coaches Valerie and Caroline will dive deeper into the truth about how to build endurance even when your heart races while running.

Timestamps of big takeaways

Building Endurance when the Heart is Racing

[00:41] Building endurance is a challenge for everybody, and running itself is already hard. Many people tend to stay in their comfort zone and will shift to walking as soon as their heart rate goes up.

How to Build Endurance

[01:56] There are cardiovascular components to running. Many people bypass that though because they are more focused on the effort of their muscles and the fatigue that sets in. However, to build endurance, you will need to run, recover, run, and recover.

The True Challenge

[04:20] Your heart rate will increase if you go up a steep hill or try to run with an increased fall. If the heart rate goes up, some people get concerned and change their movement.

Running Up That Hill

[06:31] Instead of having the anxiety that the hill is coming, it is more about considering how you will take on that hill. If it's steep uphill, you can try to use as much gravity to your advantage as you can and pull as low as you can. At first, it may seem that all you are thinking about is the whole running movement. You will suddenly auto-adjust where your body adjusts to the hill.

Art of Running

[07:44] What most people have a challenge with is adjusting their angle of fall. People have a hard time holding their running pose because they try to run too fast. They try to overdo what their body can currently handle. What they need to do is start learning how to run at a falling angle you can hold. You've got to play with falling. So when running, learn to fall and see how far you can get. Then stop, reset, and fall again.

Be Okay with Raising Heart Rate While Running

[08:57] You also must learn how to let the heart rate go up, and be okay with that. Nothing bad is going to happen. If you need to stop, stop. But begin again. The more you do that, your heart rate increases, you start breathing more, and you build up to being able to run longer without taxing your cardiovascular system as much. You will build your endurance.

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