How long should I run to increase my cardiovascular endurance?

National Academy of Sports Medicine
National Academy of Sports Medicine

How much you run will depend on your fitness level. If you're new to exercise, strive for 15-20 minutes three days per week, eventually working up to 30 minutes three days per week. If you are moderately fit, you can run for 20-60 minutes per day, 5-7 days per week to increase cardiovascular endurance. If you're an advanced runner, you can run for longer distances and times or multiple times per day. However, it is important to monitor how you feel. If you are experiencing signs of overtraining, it is best to reduce your activity levels or take a complete break from exercise. Your body does need rest to recover from excessive stress being placed on the body from exercise. If cardiovascular exercise is performed at high intensities and proper rest is not integrated, then your body does not have the time to recover which can lead to prolonged fatigue and reduced performance. Eventually this situation can lead to burnout and often times injuries as well.

Continue Learning about Exercise For Increasing Cardiovascular Endurance

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.