We often dream of completing a long distance run without take a halt but seldom do it. Are you one of those? If yes, then you need to work on improving your stamina. Here, we discuss 14 tips which will enable you to improve your endurance and stamina.
1. Warm up
Warm up plays a significant role in your running form. It is necessary and not an option. A good 10 minutes warm-up can help activate muscles so that they are challenge ready. You can start with simple neck and shoulder rotations, spot jogging, waist rotations, and jumping jacks to name a few. You will immediately observe a difference in your heart rate and muscle performance after you warm up.
2. Proper Posture
A proper posture will help you run better for long durations. Also, it will protect you from an injury. Your shoulders need to roll back, look ahead, chest up, loosen your neck and arms, put your thumbs in the hollow made by the four fingers and you are good to go.
3. Breathing technique
Running is very similar to meditating. One needs to concentrate on their breathing to have a good go at long distance running. Running with a steady constant pace is not easy for novices. But when you focus on your breath and match it with you running, you will be able to run longer distances. Slowly inhale from your nose and calculate the number of steps you take and iterate the same while exhaling. Try to maintain a steady speed while breathing.
4. Soft landing of feet
Do not ever stomp your feet on the ground while running. It will hurt your knees and make your running experience a nightmare. Land softly on your heels and not on your toes. Having proper shoes that fit your feet well is a must.
5. Running in intervals
Running in intervals is one of the best ways to increase your stamina. What you have to is very simple – run and walk in equal intervals. By doing so, you will be able to run long distances without feeling tired. This will also give you a good enough idea of how long you can run continuously without breaking a sweat and set targets for the coming weeks.
6. Slow and steady
Patience is a virtue! Increasing your endurance and stamina needs a lot of patience. Set small targets of increasing the distance you run by 10% and by the time the week finishes, you need to hit your target. Setting a goal is essential as it will help you focus on the task at hand and a gradual increase in distance will help you increase your lung power.
7. Running on an incline
Did you know all the roads we walk on are inclined? If you don’t take my word for it, try running on a treadmill for a week and then on the road. You will notice a variable difference in your running and running on the street is a lot tougher. Running on an incline will help develop your calves, hamstrings, and quads. This will result in improved endurance and the ability to run faster.
8. Listen to music
Music is always a good source of motivation when you are doing any physical activity, and it is no different in the case of running. Fire up that playlist and match your steps with the beats!
9. Strength Training
Primary strength training activities like weightlifting, resistance exercises, moving and lifting heavy objects with help in toning your body and make you stronger.
Stretching is as important as warming up. After you finish your running for the day, you must stretch and cool your muscles. Give your palms, feet, lower and upper back a good stretch as they prevent your muscles and tissues from stiffing.
Diet is the most crucial component for a runner. If you do not include the required food items and ingredients in your diet, you will hurt your chances of building good endurance and stamina. Green leafy vegetables, lean protein, nuts, and healthy fats should be included right away. Energy drinks, protein bars, fatty foods, sugary foods, and fried foods are a big NO!
12. Practice running
Yes, you heard it right! Practicing running on a daily basis will acclimatize your body to muscle wear and tear, energy burn and sweating.