How to Improve Your Running Stamina

Slow-twitch muscle fibers kick in during long-distance running.

Long-distance running is drastically different from sprint running. Distance running requires different technique, training and even science. Slow-twitch muscle fibers work for longer than fast-twitch fibers, which makes them a key ingredient in long-distance running. The effectiveness of these fibers can be increased through training. By developing these fibers, alongside your lung capacity and heart muscles, you will see a measurable improvement in your running stamina.

Instructions

1. Avoid using unnecessary energy. Unlike short distance running, where you use the motion of your arms to drive your body forward, stamina running requires you to relax and conserve energy. Perform a short sprint and then a slow run. Note what changes and what behavior is present for both. Practice running slowly over short distances, keeping your body as relaxed and still as possible.

2. Divide a course, football pitch or other measurable area into four sections. Begin by alternating walking and jogging along the sections. When you become comfortable with this, try jogging two sections and then walking one. As your stamina improves, you can then apply the same strategy to jogging and running. Ask a friend to run alongside you to keep you motivated, and before long you will see improvements in your running stamina.

3. Learn to skip. Become comfortable with the basic skipping technique; once you have mastered the basic skip you can then experiment with different styles. Aim to skip for at least five to 10 minutes, using a gentle jog on the spot to recover if you need to. Build this up until you are skipping for longer periods of time.

4. Run on the spot. Set yourself a time and continue to run for that length of time. You might run on the spot for a period of one minute, rest and recover for 15 seconds, and then run for another minute until your set time has elapsed.

5. Experiment with different activities. Performing any activity for a long period of time will boost your stamina. Try swimming and cycling, as these are both great cardiovascular workouts and can make your routine more interesting.

6. Maintain a routine. Do not try to build up your training too quickly. Instead, set yourself weekly targets. Write them down and record your achievements, as this will help you stay motivated and track your success.

References

• BBC: Improving Stamina

Resources

• Read this Article in Spanish