Are you a long-distance runner and want to increase cardio endurance for marathons? Or maybe you are a beginner in running and just want to pick up the pace a little to be able to do your first 2 or 3 km? Whatever your skill level, whether you are a beginner or an experienced runner, this tutorial gives you some tips to take your performance to the next level.
Steps
Part 1 of 4: Increase Endurance with Interval Training
Step 1. Practice interval training
This way of training provides several benefits that allow you to get the most out of your run and increase your stamina.
- Develop cardiovascular capacity. Endurance running can take your breath away. By implementing interval training, you increase anaerobic capacity (the body's ability to work in the absence of oxygen) which, combined with aerobic capacity (in the presence of oxygen, with easy runs and long runs), allows you to reach greater speed.
- Burn calories. The explosion of energy that occurs in the high-intensity phase of interval training increases the amount of calories burned. This is true even in the relatively short phases of high intensity shooting.
- This adds interest in the workout routine. It may seem like a trifle, but if you get bored during your normal routine it can become much more difficult to stay motivated.
Step 2. Perform constant intervals
This is the simplest way to practice interval training. It is sufficient to alternate high intensity running phases with others at reduced intensity, but all of the same duration.
- Start with 10 to 15 minutes of warming up. Start with a quick walk followed by a slow run, increasing your speed at the end of the warm-up and thus starting a full run. This way the body is properly warmed up before setting an intense speed.
- If this is your first time training at intervals, you need to train your body to get used to challenging phases. Run at high speed for one minute, followed by two minutes of slow running or walking. Repeat the intervals 6 to 8 times. Maintain this exercise for several weeks until you begin to become familiar with this technique. Then reduce your recovery / rest time by 30 seconds until you can maintain a 50/50 ratio (e.g. do one minute of intense exercise followed by one minute of recovery). Make sure you are ready with your body and mentally to increase the intensity of the intervals at a faster rate before starting to reduce the rest / recovery time.
- Finish with a 15 - 25 minute cool down. Reduce the effort by starting a light run and then gradually start walking slowly towards the end of the cool down phase.
Step 3. Perform pyramid interval training
Start with short, high-intensity bursts and then consolidate your run so that the longest high-intensity training period is the core of your workout. Then, gradually reduce the shots to a lower intensity before finishing with the cooling. This is a bit more complex than constant intervals, and it's a good idea to use a stopwatch to keep time.
- Warm up for 10-15 minutes. As described above, start with a quick walk followed by a light jog, increasing your speed at the end of the warm-up so that you run at high intensity at the end of the warm-up phase.
- Run for 30 seconds at high intensity and then at low intensity for one minute. Continue as follows:
- 45 seconds at high intensity, one minute and 15 seconds at low intensity.
- 60 seconds at high intensity, one minute and 30 seconds at low intensity.
- 90 seconds at high intensity, two minutes at low intensity.
- 60 seconds at high intensity, one minute and 30 seconds at low intensity.
- 45 seconds at high intensity, one minute and 15 seconds at low intensity.
- 50 seconds at high intensity, one minute at low intensity.
- End with a 20-30 minute cool down, culminating in a leisurely stroll.
- NOTE -> When starting any interval training program you need to be sure that your body is healthy and ready to put it into practice. If you overdo it or start an intense workout too early, you risk injuring yourself. Just like when you're working on increasing the distances you travel, you don't have to suddenly increase. It has to be gradual growth. If you are training for a specific competition, do longer intervals with longer rest periods for several months before the competition. As you get closer to the competition, increase the intensity and reduce the recovery.
Step 4. Make variable intervals
If you play a sport like tennis, in addition to running, you know that speed and endurance needs vary according to the conditions of the game. Variable intervals help combine high-intensity and low-intensity intervals in an unpredictable pattern, more likely to reproduce the erratic speed bursts that are part of the sport's typical conditions.
- Warm up for 10-15 minutes with a light jog.
- Create an alternation of intervals. Run for two minutes at high intensity and then run slowly for two minutes, recover thirty seconds. Run at full speed for 30 seconds and then slowly for 45 seconds. Shuffle the intervals completely randomly. The important thing is that, after long, high-intensity intervals, you ensure longer recovery moments than you usually do for short shots. In the first few times, keep the rest periods a little longer until the body gets used to it and you can reduce the moments of recovery.
- Cool down for 15-25 minutes.
Step 5. Set an interval program on a treadmill
When you perform intervals on a treadmill, the machine creates an alternation of both speed and incline, offering you new and unpredictable challenges. The important thing is that you ensure adequate warm-up and subsequent cooling, if these phases are not part of the interval training program.
Part 2 of 4: Increase Resistance with Cross Training
Step 1. Incorporate weight training into your routine
This helps you manage your energy while running, which means using oxygen more efficiently when running. Try exercising with free weights, using machines, or doing other strength exercises three times a week.
Step 2. Do high power cycling intervals
Ride on an exercise bike setting a high intensity program, this allows you to develop the leg muscles even more than the uphill run, with the advantage of not creating impact on the joints.
- As you pedal on the exercise bike, gradually increase the resistance of the tool until you can barely spin the wheel.
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Get up and do some pedaling intervals as fast as possible. Sit down and reduce the tension between the intervals. For instance:
- Get up and pedal hard for 30 seconds. Then sit back, reduce the resistance and pedal slower for 1 minute.
- Continue to alternate standing and high intensity pedaling phases with sitting moments and a soft pedaling for 1 minute.
- You can also do pyramid intervals of 30, then 45, then 60, and finally 90 seconds. Then, decrease by doing intervals of 60, 45 and then 30 seconds. Make sure you take softer rides when sitting between high intensity intervals.
- Sign up for spinning lessons; the instructor will set up the training with a series of pedaling exercises previously prepared, which will greatly increase the stamina.
Step 3. Practice a little swimming.
You can swim to take a break after a hard workout or simply incorporate some of this sport into your routine to vary your workout. Swimming has the advantage of working on the muscles of the upper body, which are generally underdeveloped in runners.
Part 3 of 4: Other Ideas for Increasing Stamina
Step 1. Increase mileage by 10% per week
For example, if you run 3km per day, add 10%, i.e. 300m, to your daily run every week. Keep adding 10% to increase the resistance. But make sure you alternate your workout. For example, run 30km per week, increase to 33km the following week. But the next one he goes back to running a little less, to allow the body to adapt (then he goes back to running for 25-30 km). Then, in the following week, try to reach 40km, then reduce again to 32-35km, and so on. Gradually you will be able to strengthen your training. The maximum mileage you aspire to depends on the race you want to do.
Step 2. Take a long run on the weekend
If you are used to running 3km a day during the week, aim for 5km at the weekend.
Step 3. Run slower and longer
For example, run for 60% of your ability, but for longer distances. Running for a long distance builds endurance and is not a competition. Make sure you have lighter training days before and after these runs.
Step 4. Try plyometric exercises
These are exercises, such as jumping rope and pointe jumping, which can help improve your running technique by reducing the amount of time your feet rest on the ground.
Step 5. Increase your pace towards the end of the run
In the last quarter of training, try to run as fast as possible before starting the cool-down. This exercise will help you fight end-of-run fatigue.
Step 6. Run on different terrains
Whether you are training outdoors or on a treadmill, change the inclines often to give a greater cardio stimulus to the exercise.
Step 7. Change your diet
Cut back on refined carbs and eat more lean proteins and vegetables. Also, eat smaller meals more frequently.
Part 4 of 4: Set Up a Workout Schedule
Step 1. Set up a schedule
This will help you stay consistent and stick to your training routine. This will help you achieve your goal of increasing endurance and will also give you the ability to track distances: can you keep a steady pace? Are you able to run more or faster (or both) or have you reached a plateau? Here is an example of planning that can help you develop both endurance and speed:
- Day 1 - Static intervals. Warm up for 15-20 minutes, then run at high speed for one minute, followed by one minute of recovery, then 15 seconds of slow running or walking. Repeat these intervals 6 to 8 times. Keep a constant time for each phase (with a stopwatch) and then cool down for 20-30 minutes, gradually slowing down until you get to go for a walk.
- Day 2 - Go for an undemanding run (only 3 - 8 km, depending on the level of training you have reached).
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Day 3 - Pyramid intervals. Warm up for 10-15 minutes, then do a certain pyramid interval, as described above.
- Run at a moderate pace for 15 minutes, then do a variable interval exercise session.
- Conclude with a 20-25 minute cool down, which ends in a leisurely stroll.
- Day 4 - Moderate running (3 to 8 km, depending on the level of training).
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Day 5 - Moderate running (3 to 8 km, depending on the level of training).
You may think this is a lot of rest, but remember that you ran quite demanding on the third day. And since you will also run on day 6, it is good to be rested to be ready for the strenuous workout
- Day 6 - Long stroke. Start slowly and keep an easy pace with a pace that allows you to converse while running for 40 - 90 minutes. It can be helpful to have a friend or family member willing to ride with you, or at least follow you on the bike.
- Day 7 - Day of rest (from 3 to 8 km, depending on the experience and training you have. Take a day off every 8 weeks).
Step 2. Alternate a bit
Push yourself a little further once every three weeks or so with this technique:
- Find a course in your area or a flat surface of about 400 meters where you can run. Avoid the roads, as they tend to have slopes; often the foot near the curb is at a significantly lower level than the one on the street side.
- Stretch with dynamic (non-static) stretches and a light warm-up (for example, 25 push-ups or a bit of jogging).
- Sprint 400m followed by 400m normal run. Do the sprint-run routine for at least 3km.
- Exceed your possibilities. When you have reached your duration limits, take note of the time and location of your ride. Think of this as the minimum distance / duration and try to exceed that figure. When you get better, raise your goal again.
- Always do some cool down. After each run, you don't have to suddenly stop training. Stop running and start walking until your heart rate returns to normal. Finish with some stretching exercises.
Step 3. Keep your commitment
Don't give up on your routine, don't tell yourself you're going to run tomorrow, don't tell yourself you're too tired or too busy. Run in the morning to make sure you're working out and forget about it for the rest of the day.
Advice
- Never give up. If you think you are not getting better results, know that it is not true.
- Keep in mind that telling yourself "Now or never" really works. Even if you're not getting slimmer, you're actually in great shape anyway!
- If you run when temperatures are high, you need to drink a lot to keep your body hydrated, so make sure you always have water with you.
- Listen to advice from other runners. Join a running club or join an online forum to learn the tricks put into practice by others who have successfully increased their stamina in running.
- Keep a journal in which you write down the details of your exercise routine. You will be able to see in an instant how you have improved over time.
- Use ankle weights if you want to commit to a bigger challenge.
- Do not overdo it in running as fast as possible, you risk throwing up.
