How to Build Running Endurance?
How to Increase Stamina for Running?
If you have been running for a while, take a moment to remember the first week of your endeavors. Were you as good then, as you are now? Probably not. Over a period of time, through regular practice you pushed yourself to achieve greater feats. Basically, you have increased your running endurance. This also means, as you continue to train, longer distances will seems less challenging. It does not mean that eventually even marathons will look like child’s play to you. But it will instill confidence in you to train harder and get better.
The growth of your endurance is a long-term process. It can take anywhere between ten days and four weeks to notice any benefits from a run. Your performance will also depend on the type of run, whether you are taking quicker and more intense steps or slower and longer runs.
Before you begin, make an honest assessment of your current skill (anaerobic base) and stamina. You need to build on that and slowly push your limits by adding miles to your runs. If you train too much over a shorter period of time, you will experience fatigue. The chances of injuring yourself are also much higher if you over-train.
You can take certain steps to ensure consistent improvements in your endurance.
1. Consistency
Training regularly and consistently increases your aerobic capacity and muscle strength. Aerobic capacity means the amount of oxygen that is available to your muscles for use. When your body optimally uses oxygen you have more stamina to run longer distances without experiencing breathlessness and fatigue.
Aim to run 3 to 5 times every week, for 30 minutes per session. Increase the duration and the distance of your runs slowly. You should go for a long run at least once every week to further expand your stamina.
2. Long Running
To increase the running distance, gradually increase the running duration or add a little extra distance to your current record. For example, if you can run 5 miles (ca. 8 km) in 15 minutes, increase the run by 0.5 miles (0.8 km) or 1 minute with every training session. Slowly, your endurance will also increase.
3. Tempo Running
Tempo runs are performed at higher speeds but over shorter distances. By doing so, your body clears out the lactic acid from your bloodstream faster. This prevents lactic acid from building up and causing you to fatigue. To perform a tempo run, run at a moderately challenging pace for 20 to 40 minutes. Your running speed should not have you gasping for breath. It should be manageable, yet slightly challenging.
4. Healthy Eating
You are what you eat. There is no alternative to a good nutritious diet. But as a sports person, you need some nutrients more than the others. Since running involves burning a lot of calories, ensure that 55 to 65 per cent of your calories come from carbohydrates. This does not mean you should stuff yourself with bread and pasta. Instead, be mindful of what you eat. Always go for complex carbohydrates like whole grains, oatmeal and brown rice. Steer away from processed food and refined sugar.
5. Rest and Recovery
Rest is important to recover and prevent injuries in future training sessions. On the day of rest, try not to do anything which involves a lot of leg work. Instead, you can engage in cross-training by doing other activities like swimming and playing sports.
Essential Running Technique Tips & How to Run Faster! | Sage Running
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