Yes, you’ve heard of all the amazing things a good run can do for you. But only after a few minutes it leaves you panting and groaning as if you are going to die any minute. So, you decide running is not your thing and cross it out from your to-do list. Is it the scenario? Does it describe your relationship with running?
Running is one of the most basic and primal instincts that we humans have? It comes as naturally as breathing to us! So, if you are struggling with your running stamina and endurance, it is not because running is not your thing, but because you just need to get some training done.
9 Tips To Improve Running Stamina:
It really doesn’t matter whether you are training for a marathon or just want to shed those extra pounds or you want to give some extra TLC to your cardiovascular system. If you want to improve your running stamina, then you should include the following tips in your training:
High Intensity Interval Training (HIIT) is important to improve your aerobic capacity. Your workout schedule should consist of at least 3 HIIT sessions every week. HIIT helps you train your heart and lungs better. Your workout should consist of the upper body as well as lower body moves. You can add in strength moves in your hold time in between the high intensity moves.
Another thing that must be a part of your training is plyometrics. All athletes train their cardiovascular system to improve their VO2 by incorporating explosive exercises in their workouts. Explosive exercises or plyometrics like burpees, squat jumps, jumping lunges, froggy jumps, etc. not only improve VO2, but also burn lots of calories.
3. Strength Training:
Your legs and core should be strong enough to carry you to a 5k distance. Most people think that running is through and through a cardio. They ignore the fact that strength training plays an important role as a part of any workout. This is quite wrong. Your leg muscles and the strength of your core help you in running better and longer. Strong muscles equal increased power and power leads to speed and stamina.
4. Keep Running:
Okay, so you are feeling like you just about to pass out after running only for 5-10 minutes. So what? This does not mean you are going to quit so early! No, you got to keep running and keep moving. See, you know your body adjusts to almost everything provided we give them enough time. To improve your running stamina, you need to keep running and keep trying. But remember, it is a gradual process. Go by the 10% rule. Run as much and as long as you can at your preferred pace the first week and then if you get comfortable with that pace, you just increase your pace or distance by 10%. It’s okay, if it takes more than a week. Take your time, but don’t you dare to quit!
5. Interval Training:
Interval training is another technique used by professionals to improve their stamina, endurance and speed. Interval training here involves alternating your running pace and style. For example, run into a sprint as fast as you can for 30 seconds and then slow down to 75% level of your capacity and run at that speed for another 2 minutes. Then you can again burst into a sprint. You can try running on the inclined path too. Experiment with your own plan or you can search the web for set routines. I especially like the Tone It Up girls Karena and Katrina set up.
Don’t give me that duh-uh look. This one is actually most effective. Your stride rate also matters when you are trying to improve your running stamina. Music helps you in getting into the flow and keep moving. We tend to match our steps to the beats. So make your workout playlist and load whatever kind of music that helps in moving your butt. That fills you with energy and gets you grooving. Trust me, you’ll find you ran an extra mile or two.
Do not go running without a good warm-up and never skip your cool down. Stretching is an almost inseparable part of the workout of the professional athletes. Stretch your muscles with nice dynamic stretching exercises to warm up your body. Do some static stretching exercises and some yoga to stretch your muscles after you complete your run. Stretching before running also loosens up the muscles and helps in better performance.
Taking care of your diet is imperative if you want to improve your running stamina. You need to fuel the machine if you want it to work at its best. Make sure you put good lean proteins and good carbs in your body. You need good food to get your energy.
Yes, it is important to let your body rest, so that you’re tired, sore muscles get time to heal and repair. You can’t run like a free tiger with a tired body. You’ll end up dragging like a lost puppy! So, get your minimum 7 hr sleep every day. And also do not go running every day. Mix it up with other kinds of workouts.
There are other things you should keep in mind like your running form, getting a good pair of training shoes and hydrating yourself properly. These things may not directly improve your stamina, but they do affect your running. If your shoes are not good, they can not only lead to injury, but also interfere with how much, how long and how well you are able to run. Similarly a dehydrated body won’t cover miles at a nice pace for you.
So follow these tips and set your training routine according to these. They will surely help you to run around like a free and wild spirit with which you were born. Do not forget to share your thoughts if any with us.
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