Some dread running because without enough energy, it's difficult to run long distances without getting easily fatigued. Whether you are running to prepare for a marathon, for weight loss or to reduce stress, you need stamina to perform your best. There are steps that can be taken to become a better runner, but it does not happen quickly. You have to start slowly and work your way up.
Step 1
Run uphill. According to HealthMad, "Running hills one day a week will help you to develop speed, strength and endurance." It is vital that you challenge yourself with intense forms of running for short periods during your workout to improve your running.
Step 2
Incorporate interval training, which is used to increase the amount of time that is spent exercising at a high intensity. Break your workout up into sessions of high intensity effort separated by easy recovery periods. Example: Run two minutes hard, jog for two minutes and repeat for a pre-planned number of times.
Step 3
Incorporate strength training into your workouts. "You can tone and develop your muscles through weight training at the gym on alternate days or you can develop lower body musculature by incorporating hills into your running routine," HealthMad says.
Step 4
Keep a diary. Note the exercises that you have been doing and patterns to indicate things that have the greatest effect on your running performance. For actual running, note things such as distance and the time it took you, as well as your nutritional intake.
Step 5
Participate in aerobic activities on the days you don't run. MayoClinic.com says, "Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue." Some examples of alternate aerobic exercises are swimming, cross country skiing, jumping rope and cycling. Former tennis star Martina Navratilova, writing for AARP, says, "Riding a bicycle is not only fun and invigorating, but it also builds stamina." Start by riding at a moderate pace for five to 10 miles. Aim to ride for at least 30 minutes for the maximum aerobic workout. The important thing is finding something that you enjoy that will keep your heart rate elevated.
Tips and Warnings
- Challenge yourself.
- Consult with your physician before beginning a new workout plan.
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