How to Build Running Stamina
Amateur runners in training might think that running until they drop is the proper way to get fit. While it's true that running as much as you can helps your stamina, you need to have breaks in order to repair your body and even your mind. Running stamina can also be achieved away from the race track and in a gym by toning your muscles. Along with that comes the development of the mind, which is equally as important as anything to stay focused through the tedious training.
- Difficulty:
- Moderate
Instructions
-
Getting Started
-
1
Walk briskly for a few minutes before you do a run session to get your heart rate up. Then start off doing about eight running sessions during the day that last no more than three to five minutes each.
-
2
Do another walk session for about a minute in between your fast run sessions as well as at the end to get your heart rate down. Doing this helps your body recover and even fool the mind into thinking your body has had rest. This process is humorously called Fartlek, which is a Swedish term meaning "speed play."
-
3
Build up gradually over the months doing more and more running sessions throughout the week and for longer hours. Set a plan to run about four or five times a week for three hours each day.
Breathing and Endurance
-
1
Practice the technique of rhythmic breathing that sets a constant pattern of breathing in and out while you run so you don't get out of breath as easily. Count to two or three while inhaling and likewise while exhaling as you run. Set this pattern over time while you run and you'll eventually find that you can run much longer without gasping for air.
-
2
Drink as many sugar-free fluids as you can during your running sessions. Preferably, choose water or drinks that restore your electrolytes, which are chemicals of salt and minerals that help keep you hydrated. Gatorade is the most common drink to help restore electrolytes.
-
3
Run in more complicated environments; try tackling hills if you can find them in your local area. Build slowly to this step, since pushing it too hard could cause injury. Once you build your endurance here, running in any other terrain will seem easier later.
Physical and Mental Training
-
1
Sign up at your local gym to take weight training. Do this about twice a week, but focus on toning your body rather than building overly large muscles.
-
2
Work out your upper body as well as your lower body. Focus on building muscles in your thighs by doing squats or lunges. Talk with a gym coach about proper equipment to use to strengthen your back, arms and abdominal regions.
-
3
Pick a friend to run with you regularly so you can develop yourself mentally. Both of you can motivate one another and keep yourself striving toward becoming a better runner.
-
4
Find more friends and motivate each other to make the routine of training meaningful rather than tedious. The boredom of running every day and working out can burn a person out without setting short-term and long-term goals as a group.
-
1
Tips & Warnings
Once you reach a certain level of training, it's best to work with your friends toward a new training level. Never stop training once you reach your goals, even if you have no intention of running a marathon. Training at higher levels will help you sustain your running stamina for years to come. Stopping training only loses momentum and may force you to start all over.
Always consider looking for running clothes and shoes that are comfortable and absorb sweat. Having running clothes that fit you well makes a big difference in your running performance.
Related Searches
References
- Photo Credit lady running from back image by jimcox40 from Fotolia.com
