How do you increase your stamina for running?
Some people say if you’re running and you can’t breathe only through your nose, you’re going too fast. But I’ve never tried to do that so I couldn’t comment. I can run for an hour and feel comfortable, so here’s my take on how to increase your stamina as a beginner running.
Why is stamina important for running?
First of all, runners need stamina because you need to be able to not run out of energy or breath. You also want to be able to run for a while and not injure yourself. If you have good stamina, you’ll also be able to reduce your risk of health problems long term. So it’s kinda important.
How to increase stamina for running
Food and drink for good stamina
Fuelling yourself correctly is key. I’ve talked about what to eat before running in another blog. And people say it all the time. But good nutrition and proper hydration is so important. You need:
- Carbs – to keep your energy levels stable – wholemeal pasta
- Protein – good for muscle recovery and strength – a protein shake, chicken, fish
- Healthy fats – to slow the energy release
- Hydration – water!
Energy bursts
If you’re running for longer than an hour, it can help to try energy gels to give you a little boost of good energy on your road. Many a time I’ve been training for a half marathon and I’ll keep some gummy bears in my pocket. But you can buy actual runner gels and liquids if you prefer.
Supplements?
You can take supplements to add to the above. Runners often take all sorts to improve their performance overall. For example:
- Protein shakes
- Electrolytes
- Caffeine
- Multi vitamins
- Omega 3
I don’t personally take any of these! I’ve taken protein shakes before. But I’ve found they can be a lot of marketing, a lot of sugar or additives, and I never really noticed a difference. So I stopped buying them. I stick to a balanced diet, good sleep, hydration and lots of oily fish for my omega 3.
How else can you improve your running stamina other than food?
1. Increase your running frequency
If you’re running once a week or less often and your stamina is low, that’s probably why. You can build up your running schedule so that you’re running 3-4 or more times a week. And your stamina will grow.
I’ve written about how many miles a week you should run here.
2. Increase your running gradually
Don’t rush into this. Don’t go from not running much one week to suddenly 3 times a week the next. You’re far more likely to burn out and/or injure yourself. Instead, build it up. Set a realistic target you want to hit in the next few weeks or months (depending on your ability at the moment).
Say if you’re running once a week at the moment, try and do 2 runs every week. Spread the 2 days apart a little, so you’re not doing both on the weekend. Allow yourself recovery time. You might want to make a longer run and the other shorter. Or one a tempo run, and the other an ‘easy’ run. But do it gradually.
3. Get good sleep for running recovery
A good night sleep has a lot to answer for. Our muscles recover a lot in the night as we sleep. It’s the same as when we learn too. It’s why they say get your sleep when you’re revising for exams. Because you’ll learn in the day, and then your brain cements it all through the night so it becomes part of your long term memory, and thus ‘knowledge’. Running kind of works the same, in a restful way.
4. Do your intense workout and training runs
Don’t just run 3 times a week and sleep lots. Although that’s a good idea. Add in a tempo run. Go to a HIIT class. Do a harder run. Weight lift. Do things to test your muscles, build strength and get your body used to the tough stuff. Get comfortable being under pressure. Your body needs it.
5. Do your Plyometrics
Your what? Plyometrics is an exercise that includes something explosive. So squat jumps or somethings similar. Why bother? Well because running is one movement. Whereas plyometrics is a different type of movement. It requires your muscles to use their power in a different way. It’s described as a “stretch and contract” of that muscle.
Are you training for a half marathon? Or another race and you want to build stamina up? You’ve got this! Hopefully you can build up some stamina in plenty of time..
