No matter if you’re a top-notch marathon runner or someone starting their third week of a 5K training plan, most people want to run farther and faster.
While there’s no set rule or one-size-fits-all solution for boosting your endurance when running, there are some basic tips that can help you get better at it without getting hurt.
How to Build More Stamina
If you want to last longer and feel less tired when doing activities like running, it’s important to know what stamina means. Think of stamina as your body’s ability to keep going without getting too tired too quickly. So, if you’re looking to improve your stamina, you’re basically trying to train your body to keep up the effort for a more extended period.
Tips To Follow
Take It Easy and Go Step by Step
Even if you’re feeling pumped to run more or faster, it’s smart to start slow and make little improvements in your training. Especially if you’re new to regular running.
Let’s say you usually run 4 miles; don’t suddenly go for 7. To avoid getting hurt or tired, increase your distance a bit each week, like adding 1 mile.
And here’s a key tip from Alex Harrison, a sports expert: always start training from where you are, not where you dream to be. “Make progress over weeks, giving time to recover, but making it a bit tougher each time,” says Harrison.
Add Some Strength Training
If you’re not already mixing in strength workouts with your running, it’s a good idea to start.
Doing strength exercises 2 to 3 times a week can make your running better, according to experts. It also helps make all your muscles stronger, which keeps you safer from injuries. Try full-body workouts that target the big muscle groups. Do 2 to 3 sets of each exercise, doing 8 to 12 reps each time.
Stick to Your Running Plan
If you want to get better at running, stick to your plan and do it regularly.
Start with easier and less tiring runs, then slowly make them harder, says Harrison. If you don’t make your runs a bit longer or more challenging over a few months, you won’t see any improvement.
Mix Up Your Rest and Running Times
Instead of only running more each week, Stonehouse recommends tweaking how long you rest between bursts of running and making those running parts a bit tougher. These changes can really amp up your endurance.
But remember, giving yourself enough time to rest during the workout and afterward is crucial, especially if you want to avoid getting hurt.
How To Increase Your Speed
Quick Sprint Workouts
Ever heard of those fast burst workouts? Well, sprint interval training is like that, and it’s great for improving how long and fast you can run.
A study found that doing this kind of training six times really helped trained runners run better. In these workouts, you give 100 percent effort in short bursts, like super-fast sprints, and then take longer breaks to catch your breath.
Match Your Training to Your Goal
When you’re getting ready for a race, adjust your training to fit the distance you’ll be running, advises Stonehouse.
For a marathon, your speed workouts might involve doing miles over and over. But if you’re prepping for a shorter race, like a 1,600-meter or 1-mile one, your speed training could include shorter runs, like 100 meters, 200 meters, or 400 meters.
Starting as a Beginner
Start Slow, Get Strong: A Beginner’s Plan
If you’re just getting into running, the trick is to take it easy at first and slowly increase how much you run. It’s also good to do some resistance training to make your muscles stronger. Following a plan can help beginners like you build up your stamina and endurance without risking getting hurt.
Here’s a simple 5K training plan from Harrison:
Week 1: 4 times (walk 1/4 mile, jog 1/4 mile), then walk 1/4 mile to cool down
Week 2: 6 times (walk 1/4 mile, jog 1/4 mile), then walk 1/4 mile to cool down
Week 3: 4 times (walk 1/4 mile, jog 1/2 mile), then walk 1/4 mile to cool down
Week 4: 3 times (walk 1/4 mile, jog 3/4 mile), then walk 1/4 mile to cool down
Week 5: 2 times (walk 1/4 mile, jog 1 mile), then walk 1/4 mile to cool down
Week 6: 2 times (walk 1/4 mile, jog 1 1/4 mile), then walk 1/4 mile to cool down
Week 7 (rest): 2 times (walk 1/4 mile, jog 1/2 mile), then walk 1/4 mile to cool down.
Check Your Heart Rate
If you’ve got a heart rate monitor, use it to see how your body handles hard workouts and how quickly it recovers, especially if you’re just starting out, says Stonehouse. It’s like a peek inside to understand how well your body is doing during and after a tough run.
Running 1,600 Meters (What To Do)
Run More to Get Better
Even though running just over a mile might not feel like a big deal, every second counts when you’re trying to beat your own time. Harrison says you need to be really fit to run it faster.
And the best way to get there? Run more miles each week, and keep adding a little more over time. That’s how you build up your fitness for running.
Get Better at Running
Running economy is all about how efficiently your body uses energy when you run at a steady pace. If you’re good at it, you use less oxygen. So, if you want to run a mile faster, practice running at or close to that speed, says Harrison.
Here’s a simple workout to help you get better:
- Start with an easy 1-mile jog.
- Run 400 meters at the pace you’d use in a 5K race.
- Take a 200-meter walk break.
- Run 400 meters a bit faster, like in a 3K race.
- Another 200-meter walk.
- Run 200 meters at the pace you’d aim for in a mile race.
- Yet another 200-meter walk.
- Now, do 6 sets of 400 meters at the pace you’d go in a mile race, but 1 second faster per lap, with a 400-meter walk between each.
- Finish with an easy 1-mile jog.
Running Using Treadmill ( What To Do)
Step It Up on the Treadmill
If you’re looking to build more stamina on the treadmill, you can use the same tricks as when you run outside.
But here’s the thing: running on a treadmill changes how you run a bit because the machine absorbs some of your effort. To make it feel more like running outdoors, Harrison suggests raising the incline to 0.5 or 1 percent. Think of that as your new “flat” setting for a more natural workout.
Adapt for Injuries
If you’re nursing injuries from things like shin splints or joint pain, Harrison suggests tilting the treadmill slightly, maybe 1 to 3 percent. You might have to take it easy and go a bit slower, but don’t worry – you’ll still get the same heart-healthy benefits.
Drink Up!
Staying hydrated is a key part of boosting your stamina. When you run on a treadmill, you’re not getting the breeze that helps cool you down, so it’s like working out in warmer conditions.
That’s why Harrison suggests using a fan or picking a place with air conditioning. And don’t forget to drink water before, during, and after your workouts. If you’re doing a longer run, think about having some sports drinks or snacks with carbs and electrolytes while you’re at it.
Involving An Expert
Expert Help for Runners, New or Old
Whether you’re just starting out or you’ve been hitting the road for a while, chatting with a running coach or a trainer who knows their stuff about running can really help you out.
When you’re trying to get better at running and lasting longer, getting tips from a pro can put you on the right track.
Stonehouse says people go to coaches or trainers for different reasons – like learning stuff, staying motivated, or having someone to keep them on track. And having a coach can really make a difference.
So, it’s smart to talk to a coach early on in your running journey, not just when you run into problems. Harrison agrees. He says the first few weeks and months of training are super important because that’s when you’re most likely to get hurt if you’re not careful. A good coach can help you start off right and avoid getting hurt. They can also help you build good running habits from the beginning, instead of trying to fix bad ones later on.
Conclusion
Getting better at running takes time, so be patient with yourself.
Start by consistently showing up for your runs, following a plan, and sticking to your training routine.
When you’re ready to step it up, the tips and tricks we talked about earlier can make you run better, faster, and last longer on the track.
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