How to increase stamina for running

Whether you’re training for a marathon or preparing to run your first 5K, stamina is essential if you’re going to achieve your goals. In this guide, we’re going to take a look at the different ways to increase your stamina for running. Some of the techniques feature running-based exercises, but there are also a few stamina-building strategies that will give you a well-earned break from pounding those roads. 

What are the best ways to increase running stamina?

• Walk more

Walking is a great way to build stamina and get your body used to supporting its own weight for prolonged periods. Walking and running both involve the same muscle groups, so the more walking you do, the stronger those muscles will become. We’re not suggesting swapping one of your weekly runs for a walk, but whether it’s walking the dog or walking to work, you should try to cover as many miles as you can.

• Run on an incline

If you’re looking for the fastest way to increase running stamina, then running uphill is hard to beat. Running on an incline, whether it’s outdoors or on a treadmill, will build strength in the calves, quads and hamstrings and give your cardio a boost. When you return to running on the flat, you’ll feel faster and fitter and be able to cover the distance more easily.    

• Try yoga

Can yoga increase your running stamina? Well, perhaps not directly, but the improvements to your breathing and posture make it an excellent supplementary activity. Yoga also has a wide range of benefits in its own right, so why not get out there and give it a go? 

• Add weights to your run 

Running with a weighted backpack or vest increases the amount of work you have to do to cover the same distance. If you don’t have the time to increase your mileage, this is an excellent way to boost the intensity of your workout and improve your stamina without eating into more of your precious time. 

• Cross-train with cycling

When you feel like your stamina gains have plateaued, taking off your running shoes and jumping on your bike can help to make improvements without the constant impact on your joints. If you don’t have a pushbike, pedalling on a high tension exercise bike will work your leg muscles even more than running uphill. A spin class can also boost your cardio like never before, but be warned, it’s not for the faint of heart. 

• Eat right    

Informed changes to your diet can increase your stamina for running. Certain foods are packed full of the carbohydrates, proteins, omega-3 fatty acids, fibre and energy-boosting vitamins that you need to sustain a prolonged physical effort. Some of the best foods to increase running stamina include brown rice, eggs, fatty fish like salmon and tuna, green, leafy vegetables and citrus fruits. 

• Stay hydrated 

You may not know it, but your hydration levels have a massive impact on your stamina. That’s why drinking plenty of water before and after your workout is essential. If you’re going to be running for more than 30 minutes, we’d also recommend taking a water bottle with you and having lots of small sips as you go. 

• Make a heart rate monitor your friend

A heart rate monitor can be a very powerful tool to increase your running stamina. Continuous, aerobic running that lasts between 30 and 60 minutes and is performed at 70 to 75 percent of your maximum heart rate targets cellular changes within the running muscles to provide the biggest stamina boost. Try some heart rate training exercises and your stamina should increase. 

• Strengthen your legs

If you’re getting bored of road running, there are plenty of other exercises you can do to increase your running stamina. Strengthening the muscles in your glutes has a direct impact on your running endurance. Single leg jumps, lunges, step-ups and single leg squats are all simple exercises you can do at home to target this specific area.

• Be prepared to work

You have to commit to your training to increase your running stamina. As with anything, gains will only come if you go over and above what you have done before. If your workouts don’t progress in either volume or intensity, then you won’t see any progression.