Do you often dream of running and completing a marathon, but huff and puff and feel your heart pounding after running half a mile then you need to work on your stamina and muscle endurance.
It comes with consistent practice, few tricks, and following the right diet plan.
In this article, I have shown 17 ways to increase your speed and stamina for running. These will help you run longer distances by improving your lung capacity muscle, endurance and muscle power.
So let’s see how to increase running speed and stamina for beginners.
Discover 17 Ways To Increase Your Running Endurance And Speed
1. Give 10 Min for Warm-up
A great deal of your running form depends on whether or not you did warm exercises. Warm-up is necessary, not an option to avoid injuries while you run.
So, when you begin to run, remember to start with a warm-up. Give yourself a good ten minutes to warm up the muscles so that they are ready to take on a challenge.
Start by doing neck rotations, arm circles, shoulder rotations, waist rotations, side lunges, spot jogging, jumping jacks, and ankle rotations. You will immediately see a difference in your heart rate and muscle performance when you warm up properly.
2. Maintaining the Right Posture
Running in the right proper posture can help you run efficiently for a longer duration, and also it can protect you from being injured.
To maintain the perfect posture of your body, run slowly and roll your shoulders back, look ahead, push your chest up, loosen your neck and arms, clench your fists, and put your thumbs inside the hollow made by the four fingers.
3. The 10 Per Cent Formula
You must be patient to increasing your running time and endurance because this is not a one-day routine which you start today and will see a significant result from the very next day.
Start with a slow run by setting-up a target to increase running distance. For this, aim to run 10% longer distance each day you run.
For Instance, if you run for a km a day and cover a mile in a week, your aim should run ten per cent more than the previous day and week. And ultimately the end of the week, you will reach the target.
This running technique is very beneficial especially for beginner runners that can help them increase their stamina and speed at the same time.
4. Do Interval Runs
To increase the running speed and stamina, you can also schedule your routine for interval runs. This is a great way to build stamina.
All you have to do is run and walk at equal intervals. This way, you will you able for long distances without feeling tired.
It will also give you an idea of how long you can run continuously without feeling exhausted, and you will be able to set targets for the next week.
5. Land Softy
Always remember that when you run, land your feet softly on the ground. As this will not only protect your heel from being hurt but also help to make your running comfortable.
Always try to land your heel first softly then forefoot portion. And running with a good pair of running shoes can also offer your feet required support to make running ease.
6. Breath While You Run
Running is like meditating. Concentrate on your breathing and it will become easier. I can say this from first-hand experience, slow, steady, and continuous running is not easy for beginners.
But when you concentrate on your breathing and match your running with it, it will help you to run a longer distance.
So, while you run, focus on your breathing technique and inhale and exhale slowly from your nose. You can calculate how many steps you are taking and keep your steps steady for a longer time.
7. Run-on an Incline
It might sound challenging, but did you know that the roads we walk on are a little incline. If you don’t believe me practice running on a treadmill without an incline for a week and then run on the road.
You will see that various factors will prevent you from running with ease, and one of them is that the road is slightly inclined.
Apart from that, running on an incline will also help build strength in your calve, quads, and hamstrings. This, in turn, will improve your endurance and the ability to run faster on a less inclined plane.
8. Listen to Music
Music has been of the greatest source of motivation for many peoples when it comes to running or working out. I also prefer listening to the song while I go for walking and evening jogging.
In general, rhythmic and motivational songs keeps you going further and help to forget about your leg pain by making you engaged.
So, if you are looking for ways that how you can increase your running stamina, do this magical trick while you run and share your experience with us.
9. Practice Running
It is true that practice makes a man or woman perfect. You have to be consistent with your running routine and training to increase stamina and speed.
Practice running as many times a week as you can. The more you run, the more your body and mind will be accustomed to the energy burn, muscle wear, and tear and sweating.
10. HIIT Workout
Along with workouts, stretching before running, and running a few miles on the treadmill, you can also incorporate high-intensity interval training (HIIT) into your workout routine to enhance your speed, stamina and endurance.
11. Strength Training For Stamina
No doubt everyone needs to strength train for longer performance. Strength training activities are those kinds of exercise that you can also incorporate to strengthen your muscles.
You can do activities like weight-lifting, resistance band exercises, lifting or moving objects, etc to build muscles and make them stronger.
12. Plyometrics Exercise
Another thing that must be a part of your training is plyometrics. All athletes train their cardiovascular system to improve their vo2 by incorporating explosive exercises in their workouts.
Explosive exercises or plyometrics like burpees, squat jump, jumping lunges, and froggy jumps improve vo2 and burn lots of calories.
13. A Little Stretching Before Running
After you are done with running for the day, you must stretch your cool off. Give yourself a few minutes of stretching to loosen your muscles before you begin to run.
It is as essential as warming up. A few minutes of stretching your muscles can reduce the serious risk of cramps and other injuries during running.
Give your arms, palms, feet, calves, hamstrings, lower back, upper back, neck, and shoulders a good stretch will prevent your muscles from becoming stiff.
14. Monitor Heart rate
If you do have a heart rate tracking device on your wrist, you can use it to access your pulse rate data according to your running. This device can help you avoid any critical situation caused due to the ups and down in heart rate
This way you can not only prevent yourself from being injured but based on the data, you can also optimize and enhance your running performance.
15. Hydrate Yourself
A dehydrated body can affect your stamina and prevent you from running long distances. To avoid this, make sure you drink some water before you start running.
For long-distance running, you can consider consuming energy drinks or electrolytes to keep yourself stay hydrated.
16. Follow Healthy Diet
Every runner needs to eat let it be a beginner, moderator, or an expert. To perform efficiently without facing any kind of injury, your body will require an ample amount of energy.
So, you must include the significant and required healthy food in your diet plate. This is not only essential for stamina but also for muscle build-up.
You must consume foods like green leafy, veggies, lean protein, healthy fats, and nuts instead of consuming junk food which is not beneficial anyhow.
Make sure you avoid packaged energy drinks, protein bars, fruit or vegetable juices, fatty and sugary foods, and fried foods.
These foods are not good for your heart as well as for health. So, always give priority to healthy foods and say good buy to junk oily foods.
17. Take Enough Rest
Sleeping is as essential to give body rest as exercising to get a healthy body and sharp mind.
So, let your body enough rest at least seven hours every day so that the sore muscles get time to heal and repair themselves.
Bonus Tips: How To Increase Running Speed And Stamina
- If your shoes are not good and are worn out and damaged, they will not benefit you anyhow, instead of, it can lead to injury. So, you must have a good pair of running shoes in order to get comfortable and faster running experience.
- Do not go running every day, instead of, you can plan it for alternate days in a week. You can also mix it up with other kinds of workouts and exercises.
However these may not directly improve your stamina, but they do surely affect your running speed.
These were 17 ultimate ways on how to increase running speed and stamina for beginners that you can add in your routine to get faster and efficient running experience.
However, these are not just one-day routine plan to increase running stamina and speed. You have to be patient and consistent with it.
But, the thing which you will definitely see from the very next day is an improvement.
So, if you want to increase running speed and your stamina, follow these tips and set your training routine.
They will surely benefit you and soon you will be run faster and longer with ease.
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