Are you a runner who wants to increase your cardio endurance for those marathons? Or maybe you just want to push it and get a few more miles in. You can, by learning how to increase your stamina. What is this? Your running stamina is the ability to maintain your pace without fatiguing. Check out these tips below and give them a try. If you have any tips you would like to share, please leave them in the comments. We would love to hear from you!
Up the Intensity
Speed training or intervals are the most time efficient way to increase your ability to sustain a fast pace. You run hard for a certain amount of time or distance, rest, and then repeat. You don’t need a track to do them and there are endless variations you can try to keep it fresh.
The Long Run
All runners, regardless of ability, should include a weekly long run. This is the best way to build endurance and teach your body to burn more fat as a fuel. For one of your runs each week aim to gradually increase the distance until it is 20-30% longer than your usual run. Time on your feet is more important than pace so keep it conversational.
Food for fuel
What you eat before you run can have a big effect on your performance. Choose foods that provide sustained energy to help you keep going for longer. Combine some slow releasing carbohydrates such as oats with a source of protein to prevent energy crashes and try these performance boosting foods to power you through your run.
Running faster may be harder, but it’ll increase muscle strength and lung capacity, which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes, and gradually build up to 30-second sprints.
Check out these tips too!
Find out how to make running easier:
- Running Drills for increased stamina and endurance
- Free 30 Day runner specific Exercise Challenge
- Strength and Mobility Exercises
- Postural and Stability Exercises
- 6 and 12 Week Training Plans
- Step by Step Coaching
- Audio running cues
- Knee rehab program