Would you like to run longer and increase your stamina? Follow these steps to run more and get the most out of your workout.
Steps
Method 1 of 2: Train to Run Longer
Step 1. Stick to a schedule
Like everything, your stamina will also increase a lot if you train regularly. Choose the time of day that you think will best enhance your training (some prefer in the morning, others in the evening) and the number of days a week you will dedicate to running. You will have to run at least twice a week, up to a maximum of four to five days; if you go further, your muscles won't have enough time to rest and regenerate. Once you have your schedule set, stick with it. You will notice that gradually you will be able to run longer and better.
Step 2. Decide what step to take
Remember that, at least in the beginning, fast running and endurance running are two distinct exercises. To increase endurance, start with a fast march, before moving on to a brisk run. You should feel that you are exercising without straining or fatiguing too much. Try to breathe with a steady rhythm, i.e. three steps breathe through the nose, two steps inhale through the mouth. To run better and longer, let your feet rest on the ground lightly on your toes. As you build up your stamina, increase your speed and distance.
Method 2 of 2: Run Greater Distances
Step 1. Keep an eye on your diet
On days you work out, eat plenty of complex carbohydrates (such as fruits and vegetables) and protein. Drink electrolyte drinks to make sure your mineral reserves are adequate, as well as plenty of water throughout the day. Try not to eat for at least two hours before the run.
Step 2. Check your breathing
If you start to feel tired, pay attention to the amount of oxygen you let in. The ideal breathing for heavy runs involves inhaling from the nose and exhaling from the mouth. It should allow you to bring in more oxygen and release more carbon dioxide, giving you more energy to finish your run.
Step 3. Keep busy - or not
In order to keep your mind busy and away from awareness of your tiredness, try listening to an MP3 player while running. Alternatively, you may prefer silence, to relax your mind and focus only on running. You choose the one you prefer.
Step 4. Set goals
If you feel that you are about to give up, give yourself the immediate goal of making it to, for example, a tree. Once you get there you can think of going up to the next rock. Maybe you can try to do this within a time limit, if you have a watch. Make sure your goal is within your reach, both literally and figuratively.
Step 5. Keep your head up
Don't look at the ground; looking ahead improves your running style, makes it more relaxed.
Advice
- Stretch after your warm-up.
- Motivation is your best ally if you want to get results. You will reap what you sow. If you train hard, eat right and stick to the schedule, you can run 10km in no time.
- If you have asthma or some other disease that prevents you from running long distances, bring an inhaler with you, or run short distances, walk, and then resume running.
- Don't think you can't do it, try to give your best and think you are the best athlete in the world.
- Bring a bottle of water and a damp cloth with you to cool down.
- Try to go to places where the roads are straight or where there are beautiful landscapes.
- When you go for a run, start by walking fast. Maintaining a quick pace will allow you to run longer and faster, which is best for an endurance run.
- Go with a friend, he will encourage you.
- Not smoking. Smoking impairs your running performance.
- Make sure you have a good pair of running shoes with the proper supports.
Warnings
- Consult a doctor before tackling grueling runs after a sedentary period of life.
- If you feel faint or blurred, stop immediately and walk slowly for a few minutes before sitting down.
- Drinking too much water before running can also throw your electrolytes off balance, putting you in a position to severely tire you. You may also throw up and pass out.
