Every runner wants to learn how to run faster and longer. Whether they are into running for years or just started jogging every morning, people are always looking for ways to run further and feel better. People who just began their running journey might be trying to make it to two miles while marathon runners might be looking to hit a time goal. Whatever may be your goal, you need to build your stamina to reach it.
Here, we bring you some simple tips to improve your stamina and build running endurance. Before you know it, you will be running longer and experiencing the joys of running.
Before you even think about running, you ought to make sure you complete a warmup and do a few stretch exercises. Warming up helps prepare your body for the running activity. It increases your body temperature, which particularly helpful in increasing blood flow to your muscles.
Warming up will improve muscle elasticity, reduces muscle soreness, and lessen your risk of injury. Do quick stretching exercises like spot jogging, jumping jacks, side bends, ankle rotations, neck rotations, arm circles, shoulder rotations, and waist rotations, for a proper warm-up
Maintain Proper Posture
Maintaining proper body posture is essential in general, and it applies to your running form as well. Running requires the right balance of relaxation and tension throughout the body. Balanced running posture helps you run better and for longer duration and prevents injury.
Some tips to improve running posture:
- Stand tall
- Keep midsection stable
- Keep shoulder blades stable
- Avoid slouching
- Look ahead
- Slightly lean forward
Focus on Breathing
Focusing on your breathing during running can help reduce stress, boost your energy, and increase your endurance. Usually, people hold their breath or forget to increase their breathing speed when running gets hard. If you are running faster, you need to breath faster. Holding your breath can make you feel fatigued during your workout sooner than you should.
Your breathing should increase from 15 times a minute while resting to 40-60 times a minute during running.
Slow and Steady
Always aim to go slow and make incremental gains in your running routine. Even if you feel ready to bump up your distance or speed, go up in small steps to avoid injury and burnout. This is especially important if you are new to a regular running schedule. A good practice is to increase your mileage by no more than 10 percent each week. It will prevent injury and build long-term endurance.
Adding some walking to your running routine helps you run farther and faster by building leg strength, increasing lung capacity, reducing stress, and burning extra calories. One should include at least 30 minutes of walking in their running routine.
Get the Right Gear
Make sure you have the right running shoes and clothing that will keep you safe and comfortable. A good pair of shoes aid you in your running routine by preventing leg injuries and muscle cramps.
Targeting long runs are critical for improving stamina and endurance. Either increase your long run by 5-10 minutes or add 800 – 1600 meters each time. Many try to run too fast and struggle to finish strong. To combat this, ensure to finish your long run at a slow and sustainable pace and focus on covering the distance.
Incorporating interval training into your running routine is a great way to strengthen your muscles, improve aerobic capacity, and build stamina. The routine should start with sprinting for 10-30 seconds, followed by more prolonged jogging or walking period.
Runners always tend to run, but cross-training will help improve overall fitness. Once or twice in a week, incorporate a few of the following in your running routine:
- Outdoor biking
- Elliptical training
- Tabata workouts
Cooling down after your running routine allows gradual recovery to regular heart rate and blood pressure. Cooling down is similar to warming up. It should last for 3-10 minutes and include slower, gentle movements, and stretching exercises.
As you work towards improving your running stamina, it’s essential to be mindful about your food habits. The food you eat plays a prominent role in boosting your stamina, endurance, and overall wellness. If you aren’t eating healthy, nutritious foods, your body simply lacks what it needs to fuel your run and your entire day.