How to Increase Stamina & Pace
Whether you are a serious runner, beginning runner or someone looking to add running to your exercise regimen, you might be looking for ways to increase your pace and stamina. This will help you run faster, better and longer. Achieving these goals will require a commitment to regular exercise and slowly and steadily building your performance. While it might be tempting to push yourself to achieve faster results, this can result in injury. The following information will help you improve your running regardless of experience.
Instructions
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How to Increase Stamina
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1
Do tempo runs a couple of times a week. Tempo runs involve changing your speed throughout a single run. An example would be doing three sets of running quickly for eight minutes followed by one minute of fast walking. The intervals would vary depending on how advanced a runner you are and how long a typical run lasts.
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2
Run at least four to five times a week, according to Liz McColgan, a marathoner writing for Howtobefit.com---especially if you are training for a particular race. This should include a mix of tempo runs and steady runs where you maintain the same pace throughout.
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3
Do weight training twice a week. Building muscle will improve endurance. Remember to focus on your upper body as well as your legs.
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4
Slowly and steadily increase the speed and distance of your runs. For example, you might run a certain distance at a certain time---your next goal will be covering that same distance in a shorter time. As you master that, you can increase the distance and repeat the same pattern. Listen to your body when increasing speed and distance---a good hint to step it up might be when you find your current regimen no longer challenges you.
How to Increase Pace
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5
Incorporate sprints into your running routine. This will help increase your running speed. Certified personal trainer Nikki Anderson, writing for Howtobefit.com, suggests beginners do a 30-second sprint every six to seven minutes during a 45-minute run and increase it to 10 sprints every four to five minutes as you progress.
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Mix up your speed during a long distance run. Do not run so fast that you exhaust yourself, according to Runninginjuryfree.org. You do not need to maintain the quicker pace the whole time you are running---part of the run is sufficient. You do not need to do an all out sprint---just run faster than you normally do during those intervals.
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7
Do cadence drills. This involves counting the number of times your left foot hits the ground during a 30-second jog or run. Try to increase the number by one or two with each set. Allow one minute of walking between every set.
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References
- Photo Credit running image by Byron Moore from Fotolia.com
