Whether you’re a seasoned marathon athlete or embarking on the third week of a 5K training routine, the shared aspirations of increasing both distance and speed unite individuals across various fitness levels. Enhancing running stamina lacks a universal solution or a definitive approach; however, adhering to certain broad principles can contribute to improved performance while minimizing the risk of injuries.
How to increase stamina
To increase your endurance, it’s essential to establish a clear understanding of its concept. The most straight forward approach to grasping stamina concerning running is to view it as your body’s capacity to maintain effort over an extended duration.
In general
1. Start slow and tackle small steps
If you want to run longer or faster, it’s a good idea to take it slow and gradually improve your training. This is especially important if you’re new to a regular running routine.
For example, if you usually run 4 miles, don’t suddenly increase to 7 miles. To prevent injuries and exhaustion, make small increases, like adding 1 mile each week.
Another important tip, according to sports performance is to start your training based on your current abilities, not where you want to be. Progress should happen over several weeks, allowing time for recovery while gradually increasing difficulty.
2. Add strength training
If you don’t already do strength training while running, you should start. Doing strength exercises 2 to 3 times a week can make your running better, as per a study by the National Strength and Conditioning Association.
Also, making all your muscles stronger lowers the risk of injuries. Try to do workouts that focus on all your major muscles, doing 2 to 3 sets of 8 to 12 reps for each exercise.
3. Commit to training
To improve your running endurance, keep practicing regularly and gradually increase the difficulty of your workouts. It starts with easier and less intense training, and then slowly does more and more challenging sessions. If you don’t make your running workouts harder or longer over time, you won’t see any improvement.
4. Alter rest times and intervals
Stonehouse suggests that, instead of just running more each week, he prefers to reduce the rest time between running sessions and makes the running intervals more challenging. These are effective ways to improve stamina. However, he emphasizes the importance of taking enough rest during and after workouts to prevent injuries.
For Speed
5. Sprint interval training
Sprint interval training is a tough workout used in sports like running to improve stamina and speed. A study from 2017 discovered that doing six sessions of this training can enhance both endurance and anaerobic running performance in trained runners. During the workout, you give 100% effort in short bursts, called sprints, and then take longer breaks to recover.
6. Train for your distance
The time or distance between training sessions depends on the race you’re preparing for, For instance, if you’re getting ready for a marathon, your “speed work” might involve repeating miles. However, if your training is for a 1,600-meter or 1-mile race, the speed work might include repeating distances of 100 meters, 200 meters, or 400 meters.
For beginners
7. Slowly increase weekly mileage
The overall goal for a beginner should be to slowly increase mileage while getting stronger with resistance training. Following a training plan can help beginners build stamina and endurance while reducing the risk of injury.
Here’s a sample 5K training plan
- Week 1: 4 x (walk 1/4 mile, jog 1/4 mile), walk 1/4 mile to cool down
- Week 2: 6 x (walk 1/4 mile, jog 1/4 mile), walk 1/4 mile to cool down
- Week 3: 4 x (walk 1/4 mile, jog 1/2 mile), walk 1/4 mile to cool down
- Week 4: 3 x (walk 1/4 mile, jog 3/4 mile), walk 1/4 mile to cool down
- Week 5: 2 x (walk 1/4 mile, jog 1 mile), walk 1/4 mile to cool down
- Week 6: 2 x (walk 1/4 mile, jog 1 1/4 mile), walk 1/4 mile to cool down
- Week 7 (recovery): 2 x (walk 1/4 mile, jog 1/2 mile), walk 1/4 mile to cool down
8. Use heart rate data
For the 1,600 meters
9. Increase running volume
Running 1,600 meters or 1 mile may not seem too difficult, but if you’re racing against the clock, every second counts. And when you consider that a mile or 1,600 meters is an aerobic event, you have to be incredibly fit to run it faster.
The best way to get incredibly fit, he says, is to run lots of miles per week, and progressively increase them over time.
10. Focus on running economy
In simple terms, running economy is how efficiently your body uses energy when running at a steady but not maximum speed. Good economy means you use less oxygen compared to someone with poor economy at the same speed.
How to do it:
- Jog 1 mile easy.
- Run 400 meters at 5K race pace.
- Walk 200 meters.
- Run 400 meters at 3K race pace.
- 6 x 400 meters at mile race pace minus 1 second per lap with a 400-meter walk recovery.
- Jog 1 mile easy.
On a treadmill
11. Run on a slight incline
You can use the same exercises to improve your endurance on a treadmill as you would indoors. However, to boost your stamina on the treadmill, you should twist your technique; the way you run can be a bit less active on a treadmill because of the cushioning and the belt motor. To counter this, he suggests raising the incline to 0.5 or 1 percent, considering that as the starting point for a flat surface.
12. Adjust for injuries
If you have impact-related injuries, such as shin splints or joint pain anywhere, it consider to increasing the grade 1 to 3 percent. Rate will, of course, have to be slower, but cardio benefit will be the same.
13. Stay hydrated
While hydration may not be a specific training strategy, it does affect your ability to increase stamina.
Since you lack the cooling effect of the air flowing by your body when you run on a treadmill, it recommend a fan or running in a facility with air conditioning.
“Running in 70-degree temps with no airflow on a treadmill is more like running in 85-degree temps outdoors,” That’s why hydration before, during, and after your workouts is so important. For longer sessions, consider consuming carbs and electrolytes while exercising. Make sure to sip water throughout the day and especially before, during, and after your run.
14. Average running speed
15. Speed by distance
If you’re planning to run a 5K, 10K, half-marathon, or marathon, here are the average times per mile. These times are based on 2010 race data from 10,000 recreational runners in the 20 to 49 age range.
16. How to improve speed
If you want to improve your average pace per mile, try the following workouts to increase your speed and build up stamina. Warm up for 10 minutes by jogging slowly. Then run a high-intensity pace for 2 to 5 minutes. Jog for the same amount of time to recover. Repeat 4 to 6 times. Do this a minimum of once or twice per week until you’ve comfortably reached your desired speed.
Here are some simple nutritional tips
Carb Loading: Consume more carbohydrates a day or two before a long run. This helps to store glycogen in your muscles, providing a reserve of energy that can be utilized during the run.
Timing Matters: Eat a balanced meal 2-3 hours before your run to ensure your body has enough time to digest and convert it into usable energy.
Listen to Your Body: Every runner is different, so pay attention to how your body reacts to different foods and timings. Experiment with your diet and find what works best for you.
