Whenever you are thinking of starting to run, no matter if it’s for your personal health or for a marathon the first thing that comes in mind is how much you will resist in terms of distance and time. Most of the beginners will feel their legs burning in the first mile and will have difficulties in breathing. Then you realize that your running stamina is not as high as you thought and you will need to find new solutions to increase it. There is no fast solution for increasing stamina and it takes some time and practice in order to achieve it, so be patient. Some tips and suggestions about how you can increase your running stamina can be useful.
Check your physical form
Before even getting started it is recommended that you take a short visit to a doctor. If you have some health issues he will be the one entitled to offer you the best advice to keep yourself in healthy form.
Just like any other sport, running requires a warm up before starting. This is an important stage and it shouldn’t be neglected, but depending on your physical form it can vary from 5 to 15 minutes. The muscles need to be ready for the extra effort for your lap tour and simple body moves can protect you from the inconvenience of a muscle stretch. Ankle, waist, shoulder and neck rotation, arm circles, jumping jacks, side lunges can all be a part of the warm-up.
Keep a proper posture
A proper posture can keep you running longer and better and protect you from getting injured. You need to look ahead, keep your shoulders back, push your chest up and clench your fists. All it takes now is to start running slowly.
You need to be consistent
Training consistently will improve your physical abilities and will make you run more in distance or time than you do now and it will also strengthen your muscles. Take it slowly at the beginning and add extra runs weekly or just add some more time to each run. The goal is to aim for at least one run on a long distance or to take one extra run. Endurance should come before speed. Running should be focused on 3 to 4 sessions in a week for at least 30 minutes each.
Focusing on your breathing will improve your tempo and endurance. Running slow, continuous and steady is not an easy task for a beginner but synchronizing your breathing with your running will increase your ability to run longer distances. Inhaling slowly through your nose is very important and it needs to be monitored by counting the number of steps you take while doing it. Do the same with exhaling and keep the rhythm. You will see a notable improvement.
This technique will improve your endurance by strengthening your leg muscles and improving your breathing. Find a gym with the specific gear for this type of training or if you are lucky to live such a place, just go to the nearby hill. When the training becomes routine, you can increase the incline or find another hill with a larger slope. It will be difficult at the beginning, but after a while, you will find it challenging.
Short speed up
Take short runs at a higher pace than usual. This type of run will train your body for a faster clear of the lactic acid out of your bloodstream. This will lead to a long run before fatigue and, it will also, improve your running speed.
Eating and diet
Being a runner requires that you eat carbs and make sure you get about 60% of your calories from here.
Get good rest
It is very important that your body and mind get good night sleep and rest. While sleeping you will recover all the energy lost and your muscle will build up for higher endurance. It would be perfect if you will go to sleep at 22:00 and sleep for least 7 hours.
These tips will help you improve your running stamina and will lead you to a healthier life that you’ve already decided to live. It is a matter of time and practice until you will reach performance.