how to get better stamina in running– The resistance is one of the most important factors of the race to run for a long time and maintain their pace of travel. In this article, many tips to train and improve stamina for runners.
If in the middle of the run you run out of breath, start breathing at a high rate and feel your heart pounding, it means that you have little resistance.
Let’s see together some targeted tips and practical exercises that will allow you to increase the kilometers traveled, the training time and better manage longer distances.
Here is what we will talk about in the article:
- how to get better stamina in running.
- tempo run: running at a medium-fast pace.
- how to increase breath in running: exercises.
- 6 rules for improving stamina.
How to get better stamina in running
There are several ways to train stamina, but to be able to run longer distances and increase your aerobic capacity, there are three key moments to start from:
- constant training : regular work increases the ability to produce energy and strengthens the muscles. In your training week also include short and slow runs.
- run more : it is important to be able to gradually increase the run by even 5-10 minutes or 8 – 1.6 km. It may seem like a little, but training diligently will make a difference in the results.
- perfect your run : if you run well you don’t waste your energy and you can exercise longer without feeling tired. A good foot strike and a cadence of 170/180 steps per minute will lead to a smoother and more efficient movement.
Exercises to build stamina in running
The various methods of fortifying resistance differ in intensity and in the organization of the intervals. It is good to alternate them to ensure that your body does not get used to the training and that it is always stimulated by it.
- Continuous running : This is the most important workout of all, whether you train for 5, 10 or 20 kilometers. It is a long endurance run performed smoothly at a slow and steady pace.
- Interval Race : Used to test your speed limits . Example: 5 × 400m of running with a 2 minute break to lower your heart rate.
- Intermittent running : consists of very intense and very short solicitations, alternating with pauses for active recovery. A classic example is doing a stretch of running at maximum intensity for 30 seconds, followed by an active recovery in slow running for 30”, and then resuming high intensity work for another 30 seconds. The overall duration of the workout can vary from 9 to 15 minutes.
Tempo run (running at medium-fast pace)
These are workouts that aim for a middle ground between a smooth pace and a full-throttle one. This is a medium-pace run in which you can develop endurance and fatigue-tolerance. Let’s take an example: start with 15-20 minutes of running smoothly, then run for 20 minutes at the pace you would choose to run a one-hour race, and finally recover 5-10 minutes with slow running.
How to increase your breath in running
Improving your breath is not a difficult goal to achieve and the results are seen quite quickly, but it takes a lot of consistency. The more oxygen your body can process, the farther you can go before feeling exhausted. Always make sure to inhale and exhale for the same length of time : before you put new air into your lungs, you must expel all the carbon dioxide.
Exercises to improve your breath
Remember that warming up is not just about the muscles, it is also about improving your breathing while running and breaking your breath. The more you practice, the more control you will have over your breathing over long distances.
- Jump rope. It is one of the most complete exercises, which improves cardiovascular endurance and can also be used as a warm-up. Start with a slow pace with jumps with feet together, then increase the speed (one hop per second) and finish with jumps with the highest knees. You can try 10 sessions of 1 minute, with a 1 minute break.
- Burpees. It is an excellent cardiovascular exercise, which engages the whole body, improves endurance and teaches you to gradually push yourself beyond your limits. The basic variant consists of jumping in place with your arms up, doing a squat position and a plank, returning to the squat position and jumping again. Keep your abs tight and focus on a good pace of execution. Do 5 sets of 10 reps and 2 minutes of recovery.
- Race. Practice at a light pace and gradually increase the distance with each workout. Better to run 3 km 3 times a week than 9 km all together at once: each goal achieved must be the starting point from which to improve.
6 rules for improving stamina in running
Here is a 6-step training plan that will help you achieve great results:
- go out for a run at least 4 times a week.
- every week or 15 days increase the distance a little.
- maintain a running pace with easy breathing.
- focus on movement and optimize effort.
- do not give in to the desire to accelerate.
- respect the days of rest, essential for recovery.