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How to Increase Running Stamina – A Mile A Day

How-to-Increase- running-stamina

In this fast life and instant everything, health has taken a back seat. If you are the type that dreads going up a flight of stairs or running for even 5 min then don’t fear. You are not alone. When trying to figure out how to increase your running stamina you first need to understand the concept of stamina. Stamina is the factor that allows your body to undergo strain both physical and mental. It defines the intensity and duration of physical exertion that you can take and increases the time when fatigue and exhaustion catch up to you. So how do you improve it? This guide will help shed light on improving stamina in general and running stamina in particular.

How Does It Affect Your Daily Life?

It’s simple really. Higher stamina translates to better energy levels for you and a better capacity to perform. Stamina controls both the mental and the physical acumen to execute.

Tips on How to Increase Running Stamina

Every runner has two basic rules whether you are a jogger, sprinter or a marathoner:

  • To run faster
  • To run further

This faster and further rule needs to be peppered with caution so that you don’t injure yourself. There is no one hard and fast rule on how to increase your running stamina. But certain guidelines can help you through it.

In General

There are some general rules you can follow irrespective of your running challenge:

  • Slow and Steady
  • Stay committed
  • Change your rest and alter times periodically
  • Stay hydrated
  • Eat healthily

Apart from these general tips, there are certain specific tips suited to different objectives. Below are the specific guidelines:

For the Novice

If you are an absolute beginner then your strategy has to differ. You must first concentrate on building stamina in general then focus on how to increase your running stamina. They both can be merged as well.

  • Keep a slow and steady approach and increase your mileage weekly. A good rule of thumb is to increase about ½ a mile per week.
  • Track your heart rate. This will help you understand your body’s capacity and recovery time thereby aiding you in boosting your mileage.
  • Focus on “running economy”. Running economy reflects the energy your body demands when running at submaximal speed. Study shows that runners with good economy use less oxygen than runners with the poor economy making them more efficient.

For Speed Running

Even joggers like to increase their jogging speed consistently. To increase upon your running speed follow these two rules:

  • Sprint interval training: This is a type of high-intensity training that involves alternating between sprinting and jogging. The 2017 study concluded that six sessions of sprint interval training led to better performance in endurance and anaerobic.
  • Distance training: It’s important to keep in mind what distance you want to cover and adjust your optimal speed to be consistent with the same.

On A Treadmill

If you prefer the indoor set up then the treadmill is your buddy. Pointers to follow with this machine are:

  • Always run at a slight incline to build endurance
  • Make adjustments for any past injuries you might have received or any present complaints you might have

Hiring a Trainer

Having someone coach you through the process of running without the risk of injuring yourself has its benefits. A professional will be able to monitor your progress and suggest running routines appropriately.

The risk of injury when trying to improve stamina is high. So you must take appropriate care, not to overexert.

Types of Exercises

The type of exercises you include in your workout plays a crucial role when looking at how to increase your running stamina. Some basic ones you must not overlook are listed below:

  • Strength Training: Resistant training workout is the use of resistance to increase muscle contraction which results in improved muscle strength. National Strength and Conditioning Association concluded that indulging in strength training 2 to 3 times a week will improve your running economy. It also reduces the risk of injury.
  • High-Intensity Interval training: They focus on higher intensity workouts but for a shorter duration like “tempo run”. Studies have revealed that there is a positive correlation between HIT and overall improved stamina.
  • Try Cross-training: Just focusing on running when looking at how to increase running stamina can be tempting but the results you can reap with doing other things like swimming and “Tabata workouts” can assist you in your goal of running stamina.
  • Plyometrics: This form of exercise focuses on your core to build super strong legs which needless to say aids you in your running stamina.

Improving Your Stamina Naturally

There are ways that you can incorporate in your daily lifestyle to improve your stamina naturally as well. Remember overall stamina improvement will also automatically result in improved running stamina. Some of these are:

  • Music: Music improves cardiac efficiency. Hence exercising while listening to music takes less effort than exercising without.
  • Caffeine: It has been known to provide a boost to the system. But your body will build a resistance to it when taken daily.
  • Ashwagandha: It is an herb used for vitality and health. It boosts energy levels and reduces overall stress thereby increasing stamina.

Settling Your Doubts

When talking about endurance and speed certain very simple questions must have popped in your head. Some of these are answered below:

Which Foods Increase Your Running Stamina?

Foods rich in proteins, vitamins, iron, calcium, and essential fats help to build stamina. Never skip any meals rather try to have at least 6 meals a day. Also, the focus is on lighter meals throughout the day.

How to Increase Your Stamina In 2 Weeks?

Increasing stamina is a process that happens over time. You cannot hurry it along but you can steadfastly move towards your goals. You should have a rich protein high carbohydrate diet. Along with that never miss your workout, limit your rest time, take proper rest and eat small meals multiple times a day.

How To Build Stamina as A Beginner?

Beginners should aim to improve their endurance without running the risk of injuries. The best way is to go slowly but steadily.

Which Exercise Helps to Build Stamina?

Normal day to day exercises like stair climbing, cycling, swimming, and lifting are great ways of improving your stamina. The bottom line is that running requires a steady pace and commitment. You need to have patience when boosting your running stamina. The tips and pointers on how to increase your running stamina will only be helpful if you follow a diligent routine with enthusiasm. Keep in mind that improvement only comes with time and don’t get disheartened.

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