Running requires sustained, repetitive motion over an extended length of time. As such, a runner’s ability to maintain their energy level over longer distances depends on their stamina and endurance. Improving your stamina and endurance is easy; all you need is the motivation to make each mile count. Soon you’ll be able to run longer distances, relishing the resultant runner’s high.
Through this article we will discuss the ways in which you can model your exercise schedule to develop your stamina and endurance.
Even if you feel ready to increase your speed or distance, it’s a good idea to start slowly and focus on making small improvements to your training regimen. This is especially true if you’ve never maintained a regular running schedule. For instance, you shouldn’t increase your run distance to 7 miles (ref. link) if your average distance is 4. Go up gradually, because adding 1 mile (ref link) every week helps prevent injury and exhaustion.
As expected, your endurance will improve if you run as often as you can. Follow a schedule and go for a run at least three times a week. That being said, your running frequency should be based on your fitness level and running experience. If you’re a beginner, start slow by committing to 1-2 runs a week, thereby giving your body time to acclimatise.
Below are some ways to help you commit to your schedule.
Plyometrics is training that uses the speed and force of different movements to build muscle power. Consider performing clap push-ups, box jumps, squat jumps, and tuck jumps. These force your muscles (ref. link) to exert all of their energy in a short period of time, which increases muscular power. This benefits running endurance in several ways:
Whether you are a beginner or a seasoned runner, strength training should be a part of your training schedule. Before thinking about running, you must warm-up and do some stretches. Warming (ref. link) up prepares your body for jogging. As your body temperature rises, your blood flow to your muscles is improved. For a suitable warm-up, perform rapid stretching activities like spot jogging, jumping jacks, side bends, as well as ankle, neck, arm, shoulder, and waist rotations.
Warming up will lower your chance of injury, make your muscles more flexible, and lessen their discomfort. As your running endurance improves, you’ll be able to run faster for longer while consuming (ref. link) less oxygen.
Strength training (ref. link) can also help you build muscle and joint strength, making it simpler to contract key muscle groups. The more effectively muscles are used, the better one’s movement. Here are some exercises to include in your strength training:
A critical component of stamina that is sometimes ignored is how you handle stress; physical or emotional. When you’re anxious, your body is already vulnerable. Your immune system (ref. link) deteriorates, hormone imbalances are brought on by elevated cortisol and adrenaline levels, and sleeping is difficult due to increased stress. Essentially, stress hinders the healing process.
Yoga, mindfulness, and meditation are some of the finest practices for stress management—these techniques (ref. link) aid in reducing inflammation, calming the neurological system, and easing muscular tension.
After your run, cool down your body to allow your blood pressure and heart rate to gradually return to normal. Cooling down is similar to warming up. It should consist of stretching exercises and slower, gentler motions for 3 to 10 minutes. This is especially important when you go on longer runs. There are various methods by which you can ensure good rest between sessions.
In conclusion, there are a number of factors that influence the development of your stamina and running endurance. Do your best to keep these factors in mind and you will slowly but surely see impressive results. This is not a process that can be completed overnight, but if you stay consistent you will start to see that distances that were once taxing are now light work. That’s the aim.