| How to Increase Your Running Stamina Feb 3rd 2013, 12:00 Are you a runner who wants to increase your stamina for those marathons? Or maybe you're new to running, and you just want to push it and get that first mile or two. Whatever your skill level—whether beginner or seasoned fleet-foot—we'll show you how to take your running to the next level. Part One: Increase Your Running Stamina with Interval Training - Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.[1]
- Improved cardiovascular capacity. Endurance running can take wind out of you. By using interval training, you'll increase your aerobic capacity, which will help you run longer, and run faster.
- Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
- It adds interest to your running routine. It may seem a small thing, but boredom with your normal running routine can make it much harder to stay motivated.
- Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.
- Start with a three to five minute warmup. Start with a rapid walk followed by a light jog, picking up speed at the end of the warmup to break into a full run.
- Run at high speed for one minute followed by one minute of slow running or walking. Repeat these intervals six to eight times.
- End with a three to five minute cooldown. Ease from a run to a light jog, and then gradually slow to a walk towards the end of the cooldown period.
- Use pyramid interval training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.
- Warm up for three to five minutes. As described above, begin with a rapid walk followed by a light jog, picking up speed at the end of the warmup so that you are running at high intensity at the end of the warmup period.
- Run for 30 seconds at high intensity. Then, run at low intensity for one minute. Continue as follows:
- 45 seconds high, one minute low.
- 60 seconds high, one minute low.
- 90 seconds high, one minute low.
- 60 seconds high, one minute low.
- 45 seconds high, one minute low.
- 30 seconds high, one minute low.
- Finish up with a three to five-minute cool down, ending at a comfortable walk.
- Do variable intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.
- Warm up for three to five minutes as described above.
- Mix it up. Run for two minutes at high intensity and then jog slowly for two minutes. Run at top speed for 30 seconds and then jog for 30 seconds. Mix up your intervals at random. Just make sure that you rest for longer periods after longer high-intensity intervals than you do for short bursts.
- Cool down for three to five minutes.[2]
- Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren't built into the interval training program.
Part Two: Cross Train to Increase Your Running Stamina - Add weight training to your running. Weight training increases your running economy, which means that you use oxygen more efficiently during your run. Try doing free weights, machines or other strength training exercises three times per week.
- Do high-powered bike intervals. Pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.
- While you pedal on an exercise bike, gradually increase the tension until you can barely move the wheel.
- Stand up and do intervals of pedaling as fast as you can. Rest and lower the tension between intervals. For example:
- Stand and pedal at high tension for 30 seconds. Then sit, lower the tension and pedal more slowly for 1 minute.
- Keep alternating between standing and pedaling at high intensity and sitting and pedaling at low intensity for 1 minute.
- You can also perform pyramid intervals of 30, then 45, then 60, then 90 seconds. Then, bring it down by doing 60, 45 and then 30 second intervals. Be sure to do the lower-intensity seated pedaling between the high-intensity intervals.
- Sign up for a spinning class—the instructor will guide the class through a prepared set of pedaling exercises that will dramatically increase your stamina.
- Swim some laps. You can either swim as a break after a hard workout or simply include some swimming to change up your routine. Swimming has the added advantage of working your upper body muscles, which are typically underdeveloped in runners.[3]
Part Three: Other Ideas for Boosting Your Stamina - Increase your mileage by 10 percent per week. For example, if you run 2 miles per day, then add 2/10 miles to your daily run for a week. Continue adding 10 percent to your run to increase your stamina.[4]
- Take a long run on the weekends. If you're used to running 2 miles per day during the week, then take a weekend run for 3 miles. Add miles to your weekend run to see how far you can push your body.
- Run slower and longer. For example, run at 80 percent of your capacity for longer distances. Make sure to take easy days before and after these runs.
- Try plyometrics. Plyometrics exercises like jumping rope and skipping drills can help to improve your running mechanics by lessening the amount of time that your feet stay on the ground.[5]
- Increase the pace at the end of your runs. For the last quarter of your workout, run as quickly as you can before cooling down. This exercise will help you to counteract late-race fatigue.
- Run on changing terrain. Whether you're running outdoors or on a treadmill, change your incline frequently to give your cardio workout a boost.
- Change your diet. Cut out refined carbs and eat more lean protein and vegetables. Also, eat smaller, more frequent meals.
Part Four: Make a Training Schedule - Set a schedule. It will help to stick with your regimen if you make a schedule, and stick to it. It will help you accomplish your goal of increasing your stamina, and will also give you an opportunity to gather metrics: do you maintain a steady pace? Are you able to run longer or or faster (or both), or have you reached a plateau? Here is a sample schedule that will help you develop both endurance and speed:
- Day 1 - Steady Intervals. Warm up for 10 minutes, then run at high speed for one minute followed by one minute of slow running or walking. Repeat these intervals six to eight times. Maintain a steady time for each phase (using a stopwatch), and then cool down 10 minutes, gradually slowing to a walk.
- Day 2 - Rest day.
- Day 3 -Pyramid intervals. Warm up for five to ten minutes, and then run a pyramid interval set, as described above.
- Run at a comfortable pace for 15 minutes, then do a variable interval set.
- Finish up with a five to ten-minute cool down, ending at a comfortable walk.
- Day 4 - 40/20s. Warm up for ten minutes, then do 12 cycles of a 40-second sprint followed by a 20-second jog. When you're done, cool down for ten minutes.
- Day 5 - Rest day. Go see a movie.
- Day 6 - Long run. Start slowly and run at an easy, conversational pace for 40 to 90 minutes. It is helpful to have a friend or family who is willing to run with you, or at least follow along on a bike.
- Day 7 - Rest day
- Mix it up a little. Push yourself once every three weeks or so with this technique:
- Find a local track or flat surface of about 1/4 mile (400 meters) to run on. Avoid streets, as they are too curved; the curb foot will be noticeably lower than the street-side foot.
- Stretch with dynamic stretches (not static) and do a light warm up (e.g. 25 push ups or jog).
- Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint and jog routine for at least 2 miles.
- Exceed your reach. Once you've reached your limits of duration, make note of the time and the location of your run. Keep that as your minimum distance/duration, and try to beat that number. As you improve, raise your baseline.
- Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.
- Make a commitment. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with.
- Keep a journal containing the details of your running routines. You'll be able to see at a glance how you've improved over time.
- Get tips from other runners. Join a running club or try an online forum to learn tips from others who have successfully increased their running stamina.
Edit Warnings - Listen to your body so that you avoid injury. Make sure to stretch, warm up and cool down. Also, make sure that your shoes fit properly.
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