The frequency of your running workouts depends on several factors, including your fitness level, your goals, your current health, and your availability. Here are some general guidelines that can help you determine the optimal frequency for your running workouts:

1. Beginners: If you're just starting out running, start slowly and gradually increase your running sessions. Perhaps start with two or three short runs per week and then gradually increase once your body gets used to the strain.
2. Advanced: If you already have a certain level of fitness and run regularly, you can increase your training to four to six sessions per week. This could be a mix of different types of running such as interval training, long runs, tempo runs or jog runs.
3. Goals: Your training frequency should also depend on your goals. For example, if you are preparing for a marathon, you will probably need to run more often than someone who just wants to stay fit.
4. Recovery: Don't forget to plan enough rest and recovery days into your training week. Your body needs time to recover and adapt after intense training sessions.
5. Variation: It is also important to incorporate variation into your running training, including different types of running but also other activities such as strength training or stretching to avoid overtraining and injury.

Ultimately, it's important to listen to your body and pay attention to warning signs like excessive fatigue, pain, or injury. Adjust your training frequency accordingly and find the balance that works for you to achieve your goals while staying healthy.

To effectively increase your endurance, it is important to incorporate a variety of training methods into your program:

1. Different types of running: Add different types of running to your routine, such as interval runs, tempo runs, jog runs, and long, slow runs. Each type of training aims to improve different aspects of your endurance and promotes better running economy.
2. Strength training: Targeted strength training for legs, trunk and core muscles is crucial to improve your performance and prevent injuries. Strong muscles support your endurance and help you last longer.
3. Proper nutrition and hydration: A balanced diet that meets your energy needs and adequate hydration are essential for optimal endurance performance. Make sure you consume enough carbohydrates for energy and protein for muscle recovery.
4. Progressive load: Increase the training intensity gradually to adapt your body to the load and avoid overloading. Start with moderate running sessions and slowly increase the distance, speed and frequency of your runs.
5. Adequate recovery: Don't forget to give your body enough time to recover. Sleep, rest periods and active recovery are crucial to regenerating your muscles and increasing your performance.
6. Mental strength: Train your mental endurance by using mental techniques such as visualization, positive self-talk, and mindfulness exercises. A strong mental attitude can help you fight through difficult moments and achieve your goals.

A product from NEOLYMP that can increase your endurance is the "NEOLYMP skipping rope with ball bearings". This skipping rope enables intense workouts to improve cardiovascular fitness and endurance. With high-quality ball bearings for smooth rotation, it is suitable for beginners and advanced users. Lightweight and portable, it is ideal for on the go. Incorporate it into your training to effectively increase your endurance and achieve your fitness goals.