How Should I Increase My Stamina For Exercise/Running?

Are the incremental gains in your training program small?

Is strength training part of your program?

Are you consistently following the routine for the training program?

Are you limiting/decreasing the recovery times between the program?

Does your training program include sprinting?

Do you use a heart rate monitor to optimize your training program?

Do you practice running on a treadmill with a slight incline?

Start slow and tackle small steps. Even if you feel ready to bump up your distance or speed, it’s a smart idea to go slow and aim to make incremental gains in your training program. This is especially true if you’re new to a regular running schedule.

If you’re not already doing resistance training workouts, then you need to add them to your running program. Performing strength training exercises at least 2 to 3 days a week can help improve running economy. Plus, increasing the strength of all of your muscles helps reduce your chance of getting injured.

You have to be consistent with your training to increase running stamina. If your running workouts don’t progress in volume or intensity over the course of months, there will be no progression.

Other than simply increasing the number of miles you run each week, limit recovery time between intervals, while also increasing the intensity of the running intervals. Both are great steps toward building stamina. However, the recovery period both during the workout and after is critical, especially when it comes to avoiding injuries.

Sprint interval training is a type of high-intensity training used in many sports like running to help boost stamina and speed. In fact, a 2017 study found that six sessions of sprint interval training improved the running performance, both endurance and anaerobic, in trained runners. The intervals of work performed are at 100 percent of your effort, or all-out sprints. The rest periods are longer to help with recovery.

If you have access to a heart rate monitor, consider using this information to help boost your running stamina. Heart rate monitor data can be critical for beginners to know how efficient your body is at working hard and recovering quickly.

Other than being indoors, you can apply all of the same training techniques for increasing stamina to your treadmill workouts.

If you are doing everything as mentioned before, you are good. But keep in mind to always stay hydrated as it does affect your ability to increase stamina. That’s why hydration before, during, and after your workouts is so important.