Running further and faster are two frequent training goals for people of all fitness levels, whether you're an elite marathon runner or starting week 3 of a 5K program.
While there is no hard-and-fast rule or "one best way" to increase running stamina, there are some general recommendations you may follow to help you perform better while avoiding injury.
How to Boost Stamina
You must have a working definition of what stamina is in order to enhance it. According to Steve Stonehouse, NASM-CPT, USATF-certified coach and director of education at STRIDE, the simplest way to understand stamina in regards to running is to think of it as your body's ability to sustain effort for an extended length of time.
1. Begin slowly and in tiny steps.
Even if you feel ready to increase your distance or pace, it's best to start slowly and aim for incremental increases in your training regimen. This is especially true if you're just starting off with a regular running routine.
Don't increase your run distance to 7 miles if you've been averaging 4 miles. To avoid injury and fatigue, increase in tiny increments, such as one mile every week.
Another essential recommendation from Renaissance Periodization's Alex Harrison, PhD, CSCS, USATF-3, USAT, USAW, is to always start training from where you are, not where you wish you were.
"Progress should be over many weeks, allowing time for recovery, but getting harder and harder," Harrison goes on to say.
2. Include strength training.
If you aren't already doing resistance training activities, you should incorporate them into your running routine.
According to a National Strength and Conditioning Association evaluation of data, performing strength training exercises at least two to three days per week can improve the running economy.
Furthermore, boosting the strength of all of your muscles lowers your risk of injury. Aim for full-body workouts that target all of your key muscle groups. Perform 2 to 3 sets of 8 to 12 repetitions per set for each exercise.
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3. Make a training commitment.
To improve your running stamina, you must be consistent with your training.
"Training needs to progress from less total training and less intense training to more total training volume and more intense sessions," Harrison said.
There will be no progression if your running exercises do not increase in volume or intensity over the course of several months.
4. Vary rest periods and intervals
Aside from merely increasing the number of miles you run each week, Stonehouse recommends limiting rest time between intervals while increasing the intensity of the running intervals. Both are excellent ways to increase stamina.
He does, however, emphasize the importance of recuperation time both during and after an exercise, especially when it comes to avoiding injuries.
5. Interval sprint training
Sprint interval training is a sort of high-intensity training that is used to improve stamina and speed in various sports, including running.
In fact, a 2017 studyTrusted Source discovered that six sessions of sprint interval training increased both endurance and anaerobic running performance in trained runners.
Work intervals are conducted at 100 percent effort, or all-out sprints. Rest times are extended to aid healing.
6. Prepare for your distance via training.
According to Stonehouse, the interval distance or time will be proportionate to the race distance you're preparing for.
If you're training for a marathon, "speed work" could include mile repeats. However, if the preparation is for a 1,600-meter or 1-mile race, the speed work could be 100-meter, 200-meter, or 400-meter repeats.
7. Gradually increase weekly mileage.
A beginner's overall goal should be to gradually increase mileage while getting stronger through weight training. A training regimen can help novices increase their stamina and endurance while decreasing their risk of injury.
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