7 Ways to Increase Running Stamina for Beginners
Written by: Madison S. Make Every Workout Count Running has become a popular exercise routine for those who want to keep fit or lose weight. It is easy to do running exercise since you can do it alone and in almost any environment. You do not have to work around other people and their schedules, and the best part is that there are no tools like nets, pitches, courts, or hoops that are needed. All you need to run is to put on your gears, and you are ready to go. Those who are starting this exercise might find it challenging and wonder how they can build stamina. If that is the case, you are in the right place, as the article will highlight how beginners can use it to build developing endurance. Add A Few Minutes Each Week If you want to increase your stamina, you will need to build lung capacity. When the lung capacity is high, you will run longer and quicker without losing your breath. You can develop your lung function are doing some cardio workouts and making sure you start slow and steady. When you have built your lung capacity and overall functions of the body, the next step is to increase the distance and the time you run each week. Adding a few minutes to the long walks and runs will help you start increasing your stamina. Before you know it, you will be running faster and further without feeling overwhelmed. If you are training for a marathon, this is the best way to help you build your stamina. Cross-Training The other way you can use to help boost your endurance is cross-training. If you are looking to run faster and further, you need to incorporate cross-training into your routine. Doing this will enhance your running efficiency, improve running power, and increase the time you run. Many cross-training exercises can be used for runners to boost their endurance and help them run further. Some training you can incorporate are cycling, swimming, and skiing. You do not have to do all of them. You can choose one and work out a way to make the most out of it to succeed in your running exercise venture. Make Each Workout You Make Count The mistake most beginners make is to use one tempo throughout their running workout. But running one tempo can lead to you straining specific muscles each time you run, increasing the possibility of injuries. The best way to ensure you build your endurance without injuring yourself is by changing the workout routine to a tempo run, long run, and speed workout routine. When you do the tempo run, you should not run the same way as the speed workout. You should decrease the speed to about 20 seconds per mile slower. That will help ensure that you have made the most of your running. Eat For Endurance The food you eat will also help in affecting your endurance. The best diet for runners is the one that has a lot of carbs. About 65% of your calorie intake should come from carbs. But when it comes to taking your carbs, you should be mindful of the intake to ensure that it is complementary to your training. You should take the carbs before running as it will give you the strength you need to find your training. But, if you find that you are getting tired fast, if you cannot complete the planned race, increase the carb intake. The best carbohydrates to take to help you build your running stamina are whole grains, oatmeal, brown rice, and refined carbs. That will help spike your blood sugar and will help in building your running stamina. Be Consistent The other way you can build an aerobic potential and improve your strength is to run farther than you can by being consistent. By doing consistent training will develop an aerobic base capacity. That is the much that your oxygen muscles can use. Does running build muscles? Yes, running can help you build and strengthen your muscles. When you run consistently, you will help in building the muscles and help make your stamina. The other way you can be consistent is by adding extra runs in your week that should be easy and slow. If so, you will find that you will be running further for longer. Wear The Right Gears The other way that you can use to increase your running speed is by wearing the right gear. The outfit you wear for your run needs to be comfortable and one that is breathable. Choose the running outfit depending on the season that you are planning on running. If it is the cold season, you need to ensure that your outfit is warm enough. If it is hot, you need the right gear so that you do not end up getting overheated. The running shoes you are planning on wearing are another point for you to note when choosing the running outfit. Make sure that you get running shoes that are comfortable and breathable. They should also be suitable for the type of track you are planning on running. Rest The other meaningful way you can use to build stamina is by resting. If you get out of the door with your legs feeling heavy, you will not be an effective runner. Give your body the time to relax and prepare for the next run. Most people feel like taking a day off is cheating, but that is not the case. Think of it as taking time to plan your next run. Take the time to plan the days you will run and targets and the days you will rest. Keep in mind that if you strain your body, you will not manage to achieve your goals. Thus, take the time to come up with the best plans and schedules. Conclusion Discussed are ways that you can use to improve your stamina in running. When you use these options, you will find yourself covering more mileage than before. That will help you get ready for your marathon or make the most of the running exercise. see our article on step by step guide to strength training Disclaimer: As a service to our readers, Save On Sneaks provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice. The advice given on this website does not constitute or replaces medical advice. Please consult with a doctor before starting any exercise or nutrition plan.