How to Build Stamina When Running

Running is very important to stay fit and healthy. No matter which age group you belong to, running is extremely crucial. However, everyone should try to increase their stamina – a process that is not very difficult.

A lot of talented sportsmen fail to achieve bigger feats just because of the lack of running stamina. Whatever your skill level is, you surely need to work really hard on your stamina in order to take your game to the next level.

Although building stamina is not hard, it cannot be achieved within a few days. It can be a slow process, but the key is to keep at it and keep pushing your limits day after day.


  • 1

    Use Interval training

    Interval training has several important benefits. It helps you get the most of your runs, and builds your stamina to a great deal. One can easily increase his aerobic capacity by using interval training, and this eventually helps him run faster and longer.

  • 2

    Take steady intervals

    Wasting your entire energy at once is not a good idea at all.  Alternate equal periods of high and low-intensity running. Start slowly for warm-up, and gradually increase the pace.

    Run as fast as you can for at least one minute, followed by a minute of slow running or jogging. This process must be repeated six to eight times. Stopping your run suddenly is also not a good option. Therefore, you should walk for a while to let the body cool down.

  • 3

    Run in different conditions

    To get good stamina, you should run in different conditions. For instance, you can spend a few minutes on the track in the morning, when the air is fresh. The process must be done twice a day.

    If you play a sport like tennis or badminton, you know that stamina requirements vary according to the conditions. Variable intervals help you build stamina a great deal.

  • 4

    Add weight training

    Weights will strengthen your body, and by adding weight training to your routine you can also build on your stamina. Particularly focus on legs to make the muscles even stronger.

  • 5

    Set goals

    Always set some sort of goal for yourself, preferably a bit difficult one. For instance, you should try to run a couple of miles in ten minutes. Another objective could be running one mile without taking a break.

  • 6

    Swim and try plyometrics

    Apart from running, a few other activities such as swimming and plyometrics could prove very useful. Eating healthy food is also very important.

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