How to get more stamina for running

Whether you’ve been running for years or you’ve just started to drag yourself out in the mornings, everyone wants to be the best runner they can be. Running awakens a competitive spirit, not necessarily with anyone else, but within yourself. Even if you’re just an occasional runner, it can be incredibly frustrating when, in the middle of a run, you find yourself grinding to a halt. 

If you’re not sure how to build stamina for running, the good news is that a few simple habits can go a long way. Here’s our essential guide.. 

How to increase stamina for running

• Fill up your tank

You wouldn’t expect your car to go very far without any fuel and your body is the same. Knowing when and what to eat can cause runners all sorts of confusion, but as a simple rule, try to eat no more than 500 calories two hours before you run for optimal fueling. That should consist of easily digestible carbohydrates like cereal, white rice, white bread and fruits such as bananas, grapes, peaches and watermelon. That will give you a quick boost of energy to keep you going for longer.

• Stay hydrated

Nothing affects running stamina quite like poor hydration. Insufficient fluid intake can slow you down and make you stop prematurely. If you plan to go running, make sure you drink plenty of water throughout the day. If you’re running a long distance, only consume smaller amounts of water in the two hours leading up to the run. That will help to reduce bloating that could decrease performance. If your run is for less than 30 minutes, there’s no need to take a water bottle with you. If you’re running for longer than that, take small and frequent sips of water to keep your hydration and performance levels up. 

• Commit to your training

A 20-minute run a few times a week might be fine to maintain general levels of cardiovascular fitness, but if your goal is to gain stamina for running, you’re going to have to work a little harder. Your running must be consistent if you want to increase stamina, with no week-long gaps in training. It should also progress from less intense sessions with fewer miles covered to more intense sessions and a greater training volume overall.

• Run more economically   

Building stamina for running is not always about doing more. Sometimes, simply learning the art of running more economically can give you an all-important stamina boost. A 2015 review found that runners with good economy use less oxygen than runners with poor economy at the same steady-state speed. Any work you can do on your technique and form that results in greater economy will improve your stamina. 

• Find a training buddy

Do you ever see runners talking to each other during their training sessions and wonder, ‘how the hell are they doing that?’. Well, if you run with a friend or a training buddy, the first lesson is that running while chatting does absolutely nothing for your breathing. However, according to research, running with a friend can be beneficial for your performance in other ways. It can motivate you to try harder and tolerate higher levels of discomfort.  

• Run further

Not sure how to build stamina and endurance for running? Well it sounds obvious, but to be able to run further, you have to up your mileage. The key to this technique is to build distance gradually. If you go out and run three miles further than you’ve ever run before, the likelihood of an injury increases dramatically. However, if you add just five minutes or between half a mile and a mile to your run every week, it’ll soon add up. If you’re training for a long distance event such as a marathon or a half-marathon, your long distance run should account for up to 50 percent of your total mileage every week.

• Recover properly 

The further you run, the more important proper recovery between your training sessions becomes. The first step is to do a proper cool down as soon as you get home. That should incorporate a stretching routine and a cold shower or bath to decrease inflammation in the muscles, joints and tendons. 

A good diet also plays a vital part in your recovery. Try to eat a meal that’s packed with quality carbs and protein within 30 minutes of finishing your run. Getting plenty of sleep will also help your body recover between sessions so you can start your next run feeling well-rested and strong.