Do you wish to know how to lose weight by running? Well, learning how to increasing your running stamina will enable you to go longer distances and burn even more calories. So let’s jump in on how one could lengthen their distance.
It all starts with having a goal. Are you are a beginner runner, or have you been running for years? The only way to build stamina is to keep running regularly. You must have a goal and stick to a routine. For example, you want to build stamina by running 1600m for two weeks; it’s a goal.
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What is Stamina?
The truth is, building stamina for running comes with time. It is not a one-meter dash but more like a marathon, you must be patient. The concept is simple. If you must run fast, fast anaerobic exercises will help you. But if you must cover longer distances, then you must spend long hours running. The goal is the same, but the steps to achieving them may differ.
Stamina is the ability to develop your mental and physical muscles while staying on a course. It involves developing resilience or staying power till you achieve your goal. Endurance is related to stamina and is sometimes interchanged. It involves exerting pressure on yourself to build capacity for a specific goal. Thus, endurance is a fundamental part of aerobic and anaerobic exercise.
5 Ways to Increase Your Stamina for Running?
It would help if you increased your running mileage in bits and spread it over some weeks. Try to bump the speed in bits and give your body time to get to the new routine. For example, if your target is the 26.2 miles, then you should train in bits. Set a target each week and stick to it until your body adjusts to it. This adjustment period may not be enjoyable. Be sure to add in recovery days and stretch as much as possible. If you feel a nagging injury, or odd knee pain come about, back off of training. Things like this will happen. Understanding to be patient is a vital role in building running stamina.
Start with 1 mile per week till your body can take the strain of 2-3 miles. Then, take little steps per week and set new goals each week. This is a process. You may need a good way to carry your phone while running, so check out the RaveRunner X/RIG ULTRA to satisfy your needs.
During your runs if you feel as if you are pushing too hard, don’t be afraid to back off and take a short break. Maybe walk it out or stop and stretch for 90 seconds. The Journal for Strength Conditioning and Research 2006 says such breaks are power-breaks. It helps to strengthen your resolve for the next session.
Alternatively, you can have different types of power exercises after each break. But you should ensure you enjoy doing power exercise. Also, you can do a blend of low-to-high intensity workouts. For example, you can start with jogging-on-a-spot to light walk, and then brisk walk. Next, you can move to a moderate run and finally a sprint.
You can start with a brisk walk, moderate running, and then skipping a rope the following day. Remember to move from light to more intense exercises. If they are exercises you enjoy doing, it will make it easier to cope. You can also increase your milestone by 10 to 20 percent per week. That will give your body some room to adjust to the intensity. As your body adjusts to the new regime, so will your stamina ramp up gradually too.
Research shows that regular exercise can improve your energy levels, quality of sleep, and cognitive levels. In other words, building stamina for running can help you build endurance in other aspects of your body.
#2 Cross-train to Allow Muscles to Heal
Like we said earlier, recovery is omnipotent in training. Cross-training involves picking similar workout routines and alternating them with other styles. For example, you could focus on light in-door exercises now and switch to outdoor activities.
Side note: You also need to maintain proper body balance during practices. For example, your hands and wrist should move freely while running. In addition, your arms should swing sideways instead of being crossed over your torso.
Remember to have on music while running as it increases your endurance level. Yes, rock or pop music will improve your stamina by 15% during workout sessions. You can get them on iTunes, Google, Spotify, and Apple stores.
#3 Maximize your Recovery Gradually
Do not forget you are still human after all. In order to learn how to increase your stamina for running you must have intermittent breaks of half or a whole day. It will help your body heal, relax and adjust to the new exercise routine.
Getting a good body massage helps to relax or tone your muscles. It can serve as an aphrodisiac involving all the nerves around the massaged area. The American Massage Therapy Association explains that massage works over time. You feel better after several sessions.
Massage therapy aids proper blood circulation and the rebuilding of worn-out tissues. You should get a good massage session at least once or twice a week to calm your nerves. Massage stimulates lactic acid in your bloodstream during workouts. Lactic acid occurs when your body produces energy after breaking down carbohydrates. It helps re-energize you once your oxygen level is low.
Cannabidiol or CBD oil contains anti-inflammatory components and helps to reduce anxiety and pain. In addition, you can massage CBD lubricant into the skin to improve blood flow and reduce pain. It also improves skin quality, reduces inflammation, and helps muscle recovery.
There’s always a goal to reach, and you must get to it gradually. Remember, your body is your only workout tool. Too many intense workout routines daily could lead to faster burnout.
Do you notice a steady drop in your energy level? Check the types of exercises that lead to burnouts and reduce their frequency. For example, in the morning, you could swim and go for a yoga session. For mid-day, you could rest adequately. In the evening you could go bike riding or running.
Eat well, don’t starve.
In order to learn how to increase stamina for running you need to understand how the body works. Your body needs all the high-energy food it can get. So, eat adequately at least two hours before your workout session. Then, try to get in 300 to 400 calories to ramp up your energy levels.
The idea is to increase your energy levels. So, stick to foods like carbohydrates that will easily digest fast. Avoid overeating or filling your stomach. Carbohydrate contains glycogen which serves as fuel for your body.
Eat lean protein for rebuilding your body tissues and healing fast. Foods like carrot, berries, banana, whole-wheat bread, oatmeal, and avocado are excellent for your body. Only eat high-fiber food days before the event because they take a longer time to digest. They include cheese, beans, and high-fiber fruits.
It would be best if you also stayed hydrated. So, consume enough water at least two hours before the event. For example, take about 500 ml of water two hours before running to keep hydrated. Also, take about 200 ml of water every ten minutes into the race to stay hydrated. Being hydrated will help your body maintain its energy levels and regulate body temperature better. It also preserves your joints from damage.
Remember not to commence running immediately after drinking water. If the race lasts at least one hour, you need energy or a sports drink. Energy drink contains carbohydrate and electrolytes which is capable of boosting your energy levels.
As you need exercise, food, and water for sustaining your stamina, you need adequate sleep too. Sleep experts always recommend at least 7 to 8 hours of sleep each day. However, it would help if you tried to get enough sleep the day before the main event. If it is possible, try to take a nap mid-day of the day before the event. Then, try to sleep early the day before the event to maintain peak performance.
#4 Increase your Mental Toughness
Learning how to increase your stamina for running is not only a physical battle, but a mental one as well. Running is a strenuous sport and can zap your energy pretty fast. That’s why you feel the need to drink water immediately afterward. Running also exerts pressure on the mental part of you the same way it does on the physical body. That’s why most people will want to veg out after a long race. Your brain is just as beast as your body.
Exercise helps improve your cognitive level. After the mental victory comes increased determination or willpower to reach the finished line. After that, you can excel in your training program. Do short interval training to start with and then longer practice time.
Mental toughness can be built in other areas than running. Endurance a brain challenge or long day at work is mentally daunting and is a good way to callous the mind. Note that continuously draining yourself is not helpful. These mental training sessions should be very intentional.
#5 Train on Hills or Mountains
Doing varied workout sessions will help your body accustom to exercising and build your stamina. Your workout sessions should include low to high-impact workout sessions.
Incline intervals can improve your stamina by having moderate to intense workout sessions with a burst of speed. The intense session could last for sixty seconds and then moderate workout for 120 seconds. Don’t forget to alternative your workout sessions. Start with skipping drills to jumping ropes in one session. The second session could commence with plyometrics exercises like squats, lunges, clap push-ups, or bounding.
Other Notable Tips to Increasing Stamina for Running
- Continuously focus on your training activities and goals. And it will take time to see your dreams become a reality without focusing too often on your watch.
- Work with a well-paced and time-solid training program to develop running strength.
- Work with a team of runners with similar goals. It will help you set achievable targets and work towards the plan.
- Stick to your running session irrespective of the poundings and all. Your bones, joints, and muscles will come to accept this new way of life.
- Develop strength and speed training plans over time. First, you can break it down to each week. Then, keep adding the miles and speed as each week passes.
- Use a 20 to 30 percent incremental training plan spread out in several weeks. Work the mileage into each week’s program to avoid injuries and marathon training fatigue.
- If working out on the treadmill, then incorporate a warm-up and cool-down exercise into your program.
- Wear appropriate shoes and sportswear to make running comfortable.
- Always maintain a comfortable and sports-like running position for events. For example, do not cross your hand over your torso when running. Remaining relaxed while running; plant your heels and pushing your toes forward when running. It will help you cover more ground in the marathon.
- Conduct performance breathing exercises to help you relax and build up your energy. Performance breathing involves inhaling two counts, hold-breath two counts, and exhale in two counts.
- Use a heart rate monitor to check your heart rate at intervals. It helps you to calculate or study how much progress you are making. In addition, a heart rate monitor tells you the milestone covered and other vital information to boost running stamina.
So, how can you run longer hours without getting tired? How can you increase your running stamina and speed without burnout? It will take a combination of the five techniques listed above to do a good job. You need a suitable workout session for developing more robust muscles. Yes, you should pace your stamina development process but need to work at the goal continually. See you at the finish line still strong and energetic!