How to Increase Your Running Stamina

Are you a long-distance runner who wants to increase your cardio endurance 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—this wikiHow will show you how to take your running to the next level.

Interval Training

There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina. Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you'll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you 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 ten to fifteen minute warm-up. Start with a rapid walk followed by a slow jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work If you are first starting out doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for one minute followed by two minutes of slow running or walking. Repeat these intervals six to eight times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest).

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.

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.

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

Long run on the weekends

If you're used to running 2 miles (3.2 km) per day during the week, then take a weekend run for 4 miles (6.4 km)

Run slower and longer

For example, run at 60 percent of your capacity for longer distances. The long run is meant to help build stamina, and it is not a race. 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.

Increase the pace

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.

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.