Hi, this is Kiya Knight, exercise scientist and creator of Weightless Worldwide, the evolution of mind body fitness. So lets talk a little bit about how to increase your running stamina. There are a lot of great programs out there that will help you run further faster with more power. But one of my favorite training techniques is called plyometrics. Plyometrics are jumping exercises and they happen when we break that kinetic chain. We're no longer connected to the floor. And they help with our endurance, and our quickness, and our agility. And also our power and our strength. It's a great way to just kick your body into a little bit of muscle confusion. And really increase the adaptation to running. You're also going to feel really powerful and stable when you are out there on the path. Three of my favorite plyometric exercises are skaters, jump squats, and jump lunges. If you're just beginning to do plyometrics go slow. Keep that mind to body connection and stay true to your level. Lets start with jump squats. Bring your feet shoulder width distance apart and find a powerful foundation with the soles of your feet. Bend your knees. Bring your arms forward. Inhale and as you exhale drive the elbows back and begin by lifting the heels only. Do this a few times until you feel really strong and connected to your body's deep core muscle system. Once you feel connected inhale bring the arms forward and exhale drive the elbows back and jump just a little bit. As you get comfortable you can jump higher and higher. And then if you want you can actually bring your knees all the way up to your chest and do a big high knee jump. The second exercise is a jump lunge. So start with the feet hip width distance apart and step back noticing that your feet are more like on train tracks then a balance beam. So you have a little bit of space between the feet. Bend the back knee. Inhale bring the arms forward. Exhale drive the elbows back and lift up onto the toes. Exhale bend the knees. And on the next repetition try the jump. Try to break the kinetic chain and get that plyometric action. Go slow. Stay where you're safe and stay where you're comfortable. The final exercise are the skaters. So start in squat position. Inhale and swim your arms to the left. And then exhale jump to the right and bring your left foot behind you. And your arms all the way over to the right. Inhale swing the arms towards the left. Jump to the left and bring the right foot diagonal behind you. Do as many as you feel comfortable with. Get a little out of breath. Push yourself and notice how your running goes to a whole new level.