Health and Fitness

How to Increase Stamina for Running

Running is a great way to stay in shape, but most runners eventually hit a wall regarding their stamina. It’s normal to tire quickly after taking your first few steps, but you can use tactics to increase your stamina for running and make sure that this doesn’t happen again. You’ll be able to run longer and feel less tired after you work through your early jitters.

The following sections will highlight several exercises you can do on your own or with help from a personal trainer that will increase your stamina for running overtime.

1) Before You Get Started

If you’re new to exercise or haven’t exercised in many years, then it’s recommended that you get the green light from your physician before beginning any running program. You may also want to purchase athletic shoes designed for runners so that you don’t hurt your feet or legs when you exercise.

2) Warm-Up for a Few Minutes

Start your run with a few minutes of warm-up activity, such as walking at a brisk pace. It is important because it will increase your body temperature and get your blood flowing before you begin to push yourself harder with running. Aim for five or ten minutes of warm-up before you run hard, and avoid strenuous exercises the day before your workout.

3) Keep Your Back Straight

When you’re running, don’t lean forward with your body. Instead, keep your back straight and imagine a string is attached to the top of your head and pulling you upward slightly. It will help you run faster for longer periods without becoming fatigued too quickly. You may also want to swing your arms in a running motion while keeping them close to your body so that they don’t hit you in the side or come loose from their sockets.

4) Increase Running Intensity Gradually

Increase the intensity of your workout gradually over time until you reach about 80 percent of what most doctors would consider maximum heart rate. At this level, you’ll be able to run faster with less effort than before and won’t tire out as quickly. You can measure your maximum heart rate with a heart rate monitor or by estimating it based on your age, but keep in mind that this may not be 100 percent accurate.

5) Use the Right Breathing Technique

When you’re running, exhale through your nose and inhale through your mouth to get enough oxygen since this is the most efficient way for most people to breathe when exercising hard. Most experts recommend exhaling for three steps of two feet each and inhaling for four stages of two feet each. By slowing down the pace of your breathing in this way, you’ll be able to continue running for longer periods without getting tired out too easily.

6) Stay Stable While Running

If you’re running on the treadmill, keep your body in the center of your belt while you’re exercising. It will help reduce some of the impact and stress of running and minimize some of the noise and shaking associated with these machines. Also, don’t lean forward or backward while you run because this can put excess pressure on specific parts of your legs and cause certain muscles to tighten up too much.

7) Use Interval Training for Long-Term Success

Once you’ve built more stamina for running, it’s time to get even better by doing interval training workouts once or twice per week. These exercise sessions should only last about 20 minutes and consist of varying amounts of low-intensity exercise followed by harder efforts at around 90 percent capacity. For example, you can walk at a casual pace for three minutes and then run very quickly (about 80 percent of your maximum speed) for one minute. Alternate between the two types of exercises until the 20-minute period is over.

8) Cool Down Gradually

After interval training:

  1. Cool down with low-intensity exercise such as walking to ensure that your heart rate doesn’t get too high and stay elevated. You’ll also keep yourself from feeling dizzy or nauseous following this type of workout.
  2. For best results, allow about five minutes after an interval training session before gradually slowing down and cooling off.
  3. Continue doing this on occasion to see how much of a difference it makes in your stamina for running.

9) Get Plenty of Rest

Get plenty of sleep each night since this is necessary for your body to rest and recover properly. If you don’t get enough shut-eye, you may not increase your stamina for running as much or feel burned out if this becomes a daily routine. Aim for at least six hours of sleep per night to improve your physical conditioning, and you should start seeing results within a few weeks.

10) Eat Nutritious Foods

Finally, watch what you eat while working out every day. Try to focus on fruits, vegetables, lean meats, and whole grains high in protein instead of junk food. Cut back on sugar intake too because too much sweet stuff causes the body’s energy level s to fluctuate over time. Many professional endurance athletes try to avoid carbohydrates altogether, but if you need to eat bread or pasta during your training regimen, do so in moderation.


By following these tips, you’ll be able to run much further and move with less effort than before. While there’s no substitute for professional training sessions or running several times per week, you can do a lot at home to prepare yourself for the physical demands of this sport. Remember to start with slower exercises and build your way up gradually to avoid injuries or other problems. To increase stamina for running, do interval training once or twice per week while avoiding leaning forward or backward while exercising. Also, get plenty of sleep and use a heart rate monitor to maintain the proper pace for your cardio workouts.

Author Bio:

Sarah has been writing for a decade and now for the learn online Quran Website. She obtained her Master’s degree at the University of London. Her main objective is to write insightful content for those people who read and like it.

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