Introduction
Running is an enjoyable form of exercise that will help to get you fit and healthy, and is one that can easily become addictive once you start running on a regular basis.
However many people find that once they have reached a certain level, trying to increase their overall stamina and running endurance can present a real challenge.
Subsequently, they are unable to progress to the next stage and start running half marathons and marathons, for example.
So let’s look at some effective ways you can achieve this goal and start running longer and longer distances.
Gradually Increase the Distance
If you want to build endurance, you should remember that this should be a slow and steady progression. You cannot expect to start running 4 or 5 miles every day, and then think that you are ready to take on the challenge of a marathon. It takes time to build sufficient stamina to do this.
A better approach is to increase the distance by around 5-10% each week to build up your stamina level slowly and naturally without risk of injury or burnout.
Alternatively, you could attempt to run one extra mile (or kilometer) every week or every fortnight, for example. This structured plan will keep you motivated and make it easy to track your progress.
Try HIIT Workouts and Interval Training
Another effective method is to do some intense HIIT workouts and/or some other forms of interval training on one or two days of the week when you are not running.
Short intense bursts of exercise whether it’s sprinting, skipping or cycling, for example, followed by periods of rest, will really help to increase your stamina, which in turn will help you complete longer runs over time.
That’s because When you perform HIIT exercises, your heart rate increases rapidly, and over time your heart will pump blood and oxygen to the muscles more efficiently. Other forms of interval training will have the same effect.
HIIT and interval training can also help to increase your lactate threshold and delay the onset of pain, discomfort and fatigue, which are the primary reasons why people struggle to run longer distances.
Improve Your Breathing Technique
Breathing technique is an often overlooked factor that can affect your running endurance, but it is well worth paying attention to.
By focusing on deep diaphragmatic breathing, runners can increase their oxygen intake, helping the muscles to produce more energy and delay the onset of fatigue.
Deep breathing can also reduce any tension in the body, which can help runners run for longer and has the added benefit of reducing the risk of injury as well.
Strengthen and Tone Your Lower Body
Strong powerful legs can certainly help when it comes to stamina, speed and endurance, so it is well worth training your lower body between your runs to help delay fatigue for longer and help you maintain a good pace.
Some of the exercises that you can do include squats, calf raises, lunges and deadlifts as these will target your quads, hamstrings, knees, glutes and calves, for instance, but you should do also consider doing planks as this will strengthen your core.
Fuel Your Body
If are serious about improving your running endurance, then you really have to focus on fuelling your body with the right nutrients and ensuring that your body is always fully hydrated. This is especially important as you start to do longer runs.
You should be getting plenty of lean protein, whether it’s through food sources or protein powders, for instance, and eating lots of whole grains, fruit and vegetables. Carbohydrates and healthy fats are also very important.
Rest and Recovery
One final thing that you should is to focus on recovery and getting plenty of rest between each of your runs. If you are pushing yourself to the limit and running every day, you will only end up hindering your progress, while also increasing the risk of injury.
Sleep is an important part of the recovery process as well, so try to ensure that you getting at least 7 or 8 hours sleep every night to enable your muscles to fully recover and improve athletic performance.
Final Thoughts
If you can do each of the things mentioned above, you should find that you can successfully increase the distance that you are able to run over time.
Many people find that they hit a barrier at some point and are unable to increase their stamina much more, but this is often because they are not focusing on some of these key points.
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