Increase Your Running Stamina and Endurance
Sometime in future, the distance you will find challenging now will feel easy. When will that happens, it means you has increased your running stamina. Im not saying marathon will ever feel easy, but one day you will look back and notice that what you find challenging now will come much easier. An increase in the running stamina comes from a consistency. That clearly means running multiple times per week for the multiple weeks to the accumulate fitness. There are no quick fix if you want to increase the running stamina. Its generally accepted that it wll take 10 days to 30 days to benefit from the run. Time will depend on a type of run quicker and the more intense runs being on a lower end of a range with the long steady runs being on the other higher end of a range.
Before you will begin working on the increasing of your running stamina. You will need to make an honest assessment of the your current aerobic base and build on that. Whether you are the new runner looking to complete the first 5k or a experienced runner looking to increase the stamina for the final stages of a marathon and just avoid hitting the wall. The rule of ‘too much and too soon’ always holds the true doing too much and too soon only leads the injury or overtraining.
1. Be consistent
To increase ur aerobic capacity and should be able to run further than the you can now. You need to train consistently. Consistent training is going to build your aerobic base. Increase in your aerobic capacity (which is how much of the oxygen your muscles could use) and strengthen ur muscles. When you are begin to add the extra runs to your week. They should easy and slow speed follows endurance! You should aim for the 3 to 5 sessions per week for thirty minutes or more. Aim to make the one of these sessions ur long run where you will plan to go further than the any of your other runs that week.
Did you know?
Consistency is the key to building your running stamina.
2. Run long
To run the further you are going to have the actually run further! Either you will increase your long run by 5 to 10 minutes or add 0.5 to 1 mile each of the time. It might not sounds like much but it is begins to add up. When you will get into the bigger volume of training for the half marathon or a marathon. Your long run should be roughly 30 to 50% of a your total distance for the week. Do your long run at the slow and sustainable pace; many people alawys try to run their long run too fast and struggle it to finish strong. You just need to go slow and just focus on covering of the distance. Remember the speed follows endurance.
you need to go slow and just focus on covering the distance.
3. Tempo Runs
These runs are the normally run over shorter distance. But at the higher pace than at which you will normally train. Training like this will train your body to clear the lactic acid from a bloodstream quicker. Which means you will run longer before the fatigue and the lactic acid builds up and will slows you down. It will also make ur easy running pace or a planned race pace will feel easier. These runs are key to the improving your running speed. Tempo runs should be the comfortably hard pace that lasts from the 20 to 40 minutes and up to 60 minutes for the more advanced runners. They should not be a all out effort that has you are gasping for breath. But challenging pace that you will feel you can maintain over duration of the run.
4. Eat for endurance
That means carbs! As runner you should have to focus on the carbs making 55% to 65% of ur calorie intake from the carbs. You do not need to eat the mountain of a pasta at every meal. But be mindful of ur carb intake to make that sure its complimentary to your training. Before the your long run its the key to have carb based meal to ensure you will have enough energy to cover a distance. If you found yourself tired in the low mood or unable to complete ur planned runs, then you need to increase your carbs. Always go for a complex carbohydrates such as whole grains, oatmeal and brown rice instead of a refined carbs and the sugary foods that is going to spike your blood sugar (spike is always followed by the your blood sugar crashing).
The further you will run, the more you are challenging yourself and therefore you need to ensure your body is recovering between the sessions. Good recovery comes from good diet, stretching and the sufficient sleep. Aim to eat the quality meal or snack of carbs and protein within the 30 minutes after finishing the run. This is a optimal window of recovery where ur body will best absorb the nutrients to refuel and recover with. Focusing on this is going to enable you to recover between the sessions and go into the each run feeling strong and able to complete.
6. Work on your running economy
Working on the running technique will make you the more efficient runner. If you will run efficiently, you are going be able to run further without feeling as tired as you are going to use less energy. A good technique comes from the running tall (imagine string holding you up), ensuring ur foot lands under ur center of the gravity and the cadence of around 170 to 180 steps per minute. If you want to lose weight, then losing the extra weight will also going to help ur running economy since you will be lighter.
7. Mind games
Running further than you will ever have before would be daunting. But you can do it! Mentally preparing yourself for ur longest run of week will going to make it easier. Some ways to make the long run seem ro be less daunting are to break it down to 1 mile at the time or to treat it as 2 x distance you can run easily, or 1x distance you can do with the little bit more added on a 10k with a slow 3k added on already sounds less scary than the running 13k.
I hope this will help you to increase ur running stamina and will help you to run further than the before!
Thanks for reading…..