Effective Ways to Increase Your Stamina for Running
Running is a pretty concentrating activity to do, because it requires force, stamina and strength from your part. However it is hard to run for a long time even on a low pace mainly because of the stamina that it demands from the running beginners. If you are looking for running as an activity in order to lose some extra calories, here are some of the effective ways to increase your stamina for running.
It is important to understand that only when you run right, you get all the right benefits. So it becomes necessary for you to follow these tips provided here in order to improve running stamina and do it right.
15 Tips To Improve Running Stamina
Before starting any of the new activities as intense as running, it is necessary to start with a warm up. Even before you go for a walk or a simple jog it is important to get your muscles working on order to prep them up for intensity. You can do by stretching your legs and rotating your ankles as well as doing neck rotations, spot jogging, waist rotations, jumping jacks and such.
This will help your body to prep for the challenge ahead and a lot of your running strength and abilities relies on the preparations.
There are many little things that will help you to run faster and steadily. One of such important things is maintaining a proper posture while running, which in turn will protect you from injuries. For the correct posture, you need to roll your shoulders, push your chest out, look straight ahead and loosen your arms and neck.
Furthermore clench your fist and place the thumb on the hollow of forefingers and start with running slowly. It is also important to maintain a straight back and not hunch too back or in front.
Running is an activity which needs your utmost concentration just like meditation. With planned and technique breathing will help you to run easier and faster. For beginners, steady and continuous running is harder and therefore it is advisable to run according to your breathing and not motion your breathing forcefully.
Inhale with your nose and exhale it from your mouth, and not do this on every step. Calculate the steps you take in between and repeat the inhalation after your run counts.
Stomping your feet on the ground is one of the naive mistakes that all the beginner runners make. But it is not appropriate to do so as it will only send sparks and jerks for your muscles in the knees and thus makes your calves heavy. When you land, make sure that your feet are light and landing softly on the ground by reaching your heels there first.
And always prefer active wear shoes that support your feet well. Before running check that the shoes you are wearing are comfortable and properly break them in to avoid any chaffing.
Run at Intervals
Regardless of you being on road or treadmill, interval running is a great way to build stamina and help you to run longer. All you need to do is walk and run at equal intervals which help you to cover long distances without getting too tired. Moreover it also helps you to get the idea of how much stamina you have to run continuously. This in turn helps you to set targets for the next week.
Run On an Incline
Running on an incline is easier than it sounds. However if you are a beginner it is advised to stay on the flat ground. But if you are looking to increasing your stamina for better running, you should prefer running on an inclined road or on treadmill. You can run on a road rather than a treadmill and you will see that it is harder because of the reason that the roads are slightly inclined.
Once you run a week on the road or incline treadmill preference, you will see the strength building in your quads, hamstrings and calves. This therefore helps you to increase your endurance to run better on a less inclined road or setting.
One of the greatest ways to increase your stamina for running is to run steadily. There is a misconception that by running faster and faster, you will be able to increase your stamina. But the stamina for running is only benefitted when you run with patience and at a steady speed for some time.
Setting a target according to your present energy helps you to reach it faster. Increase your goal by 10% every week and this will not give any drastic change to your routine, thus making it easier to increase your lung capacity.
Listen To Music
Running with motivation is one of the ways to increase your stamina for running. Even if you are looking forward to walk or run for a longer period of time without getting too strained, music will greatly help you. Motivational and rhythmic song keeps you going better and evenly and you will forget about your leg pain. This will also help you to match your running pace with the beats when the song is upbeat.
Practice makes you perfect especially when you are looking for ways to increase your stamina for running. You can also practice running as many times as you can in a week in order to increase your stability. More practice and running helps your mind and body to get accustomed to the energy and burn in your body with the constant muscle tear and wear along with sweating. This won’t make it a novelty each time you decide to go for a run.
No matter if you are running or walking or doing any other activity, strength training is important. Because of strength training exercises such as lifting and moving objects, resistance band exercise and lifting weights helps you to tone and build your muscles. This makes your strength and body stronger in order to excel in whatever activity you decide to partake.
Along with strength workout and running practice it is also important to incorporate some HIIT training into your routine. If you are a runner, indulge HIIT workout in it by sprinting as fast as you can for 30 seconds and then run on a lower and even pace for 2 minutes. Again after 2 minutes, burst into sprint. This is an example of what you can possibly do; you can also find other ways on web in order to prep your body for the run.
Plyometrics should also be an important part of the training when you are running. These are explosive exercises that the athletes incorporate in their routine such as Burpees, jumping lunges, squat jumps and Froggy jumps which burns a lot of calories and thus giving you more strength and endurance for running.
As much as warm up, cool down is also necessary. It is as much necessary to get the body in order for activity as much as it is to cool your body down. One can also go with stretching properly in order to cool down. Some of the cool down exercises are to stretch your arms, feet, calves, palms, hamstrings, upper back, lower back, neck and shoulder. This will prevent your muscles from getting too stiff after running.
Runners should never neglect food as they always want to eat. When you don’t include required foods in your diet, it will be impossible to build the needed stamina and endurance. Consume foods such as beetroot, lean protein, green leafy vegetables, nuts and healthy fats. And it is also necessary to avoid sugary foods and friend foods. Avoiding junk will help in building stamina and endurance and thus helps your running goals.
Don’t get too carried away while running as your body needs some much needed rest too. This is why runners should never neglect their fatigue and sleepiness. Take enough rest and sleep for at least 7 hours every day. Only when you are well rested you will be able to run faster and better every day. And enough sleep levels will also help you to engage in other workout kinds.