Whether you are running for fitness, weight loss, stress relief or a competition, you can easily improve your stamina. Proper nutrition and ample rest will provide you with a healthy body that can perform and work to its full potential. Figure out the goals and level of stamina you want to attain. Setting goals will help motivate you. There are proven techniques and tips to improve your running stamina.
Instructions
1. Set a training plan that will gradually increase stamina. You do not want to go from zero to 60 in less than three seconds. As you introduce new exercises and challenges to your muscles, they need time to grow.
2. Change your scenery. If you run inside on a treadmill, try going outside. This can help stimulate your mind. If your brain is stimulated, it will keep you motivated.
3. Try resistance training. If you are running on a treadmill, try adding a bit of incline to make it more intense. Weight training can tone as well as help your stamina and strength.
4. Challenge yourself at least one day a week. Pick a day to do a more intense run for a shorter time period. This can be done by running up hills, or intervals of sprinting. If you are a beginner, try 30 seconds to a minute of sprinting, with 30 seconds to a minute of recovery time. If you are a more experienced runner, you can try longer intervals. The intervals of sprinting should be no longer than five minutes, and the recovery time has to be longer as well.
5. Participate in other activities. Biking, swimming and walking can be done if you need a break from running. Again, the mind needs stimulation and changing routines can help.
6. Go farther. If you are not feeling tired, keep going. Going a little farther whenever your body feels it can will help you improve. If you are used to running only one mile, try going for another half-mile to a mile. If you are used to running three miles, add a half-mile to a mile. It will build stamina.
7. Eat a healthy, well-balanced diet. Drink plenty of water. Try eating fruits, vegetables, nuts, seeds, eggs, low-fat dairy, whole grains, beans, poultry and lean meats. It will help you gain the necessary strength to work harder.
8. Get enough rest. For a healthy body, you need the proper amount of sleep. The National Sleep Foundation reports that healthy adults require at least seven hours of sleep a night.
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