How to increase stamina for running

Every person wants to excel in anything he does, whether it be sports or video games. Even if you are a
professional sportsman or run occasionally, you would definitely have thought about increasing your
running stamina to gain maximum from it. Despite being a frequent runner, you might have
encountered the difficulties to run longer and faster. It can get quite intimidating at the start, but with
few simple tricks and techniques, you can improve your pace and endurance manifold .

It does not matter whether you have been running for quite a few time for now or just started; you can
always achieve your desired stamina and physique. At first, it will be pretty tough, but with dedication
and motivation, sooner an arduous distance will seem child’s play. And that is an indication of increased
stamina for running.

1. Perseverance and Patience:

We all have heard the moral of the famous story of the tortoise and the hare, ‘slow and steady
wins the race’. There are no shortcuts to great achievements. You have to be consistent and
patient to get the desired results.
Your body takes time to adjust. So start by running short distances at first. Preferably, always do
a warm-up before beginning to active your muscles. Make a schedule where you will increase
your speed as well as distance every day.
First do some regular running so that after increasing the workout, you do not feel fatigued.
Constant running will help you get to strengthen your legs along with increased aerobic
capacity. Gradually you will be able to jog longer distance with faster speed and that too without
panting.
When you add those extra miles to your daily workout, make sure they do not tire you much;
otherwise, they won’t be much effective.
10% increase in distance each week is a widely accepted rule of thumb.

2. Tempo Runs:
Tempo runs are usually meant to maintain the same pace for a certain amount of running time.
The running time can vary from 20 minutes to 60 minutes, depending upon your level. It will
help you jog faster with endurance.
You can start with easy jogging at the start, then run at a decent pace (like a hardcore runner)
and then slowly pacing down to keep your momentum. Tempo runs help you increase your
lactate threshold, which means that you lengthy run without getting exhausted (until lactic acid
slows you down).
You do not necessarily need to run at your top speed, but faster than your usual pace.
Sustaining your speed throughout the sprint is the key to a tempo run.

3. Diet Plan:
The food you take helps you build better stamina. You won’t be able to get expected results if
you do not ensure proper intake of specific and major food groups in your daily meals. You need
 to take the required quantities of carbohydrates, proteins and vitamins daily to improve your
stamina significantly.
When you work out, your muscle requires oxygen and especially glucose (food) to keep them
energized; otherwise, you will feel stagnant. Moreover, you must maintain decent
cardiovascular shape, and for that, you have to avoid energy drink, fast and junk food. A healthy
heart will yield quicker results.
Also, remain hydrated. Running will dehydrate your body, so you need to maintain the optimum
water level in your body after jogging.

4. Body Posture and Technique:

If you do not have a proper body language while running, you are not gaining the maximum
from jogging. To increase your stamina, you need to maintain an appropriate body posture
(keeping your backbone straight up).
Breathing correctly is also very important. If you want to run long distances, you want to make
sure you do not get out of breath. You need to breathe continuously and slowly to ensure
proper oxygen supply to your muscles.
Make sure you land softly on the land, to avoid any foot pain or injury. Wear proper joggers and
try to land on your heels. Try to land as smoothly as possible.
Another essential technique is to do runs in intervals. This way, you will be able to jog longer
without getting sluggish. You can always improve your running stamina by setting increasing
weekly targets.
Also, do some other sports and activities such as swimming and skating to increase your
stamina.