How To Boost Your Running Endurance And Stamina As An Athlete

The distance you feel is challenging to cover during a run will be easier for you at some point. When that happens, you will have enhanced your running stamina and endurance. In the beginning, a marathon doesn’t feel easy, but with time it does when you accumulate enough cardiovascular and muscle endurance. Before building your stamina, it is vital to assess your current aerobic base and work from there. Here are some tips for you, whether you are a starter looking to complete your first race or a seasoned runner looking to boost your endurance and stamina.

Be Consistent

There are no shortcuts to boosting your endurance and stamina in races. It all takes consistency, Mitch Vanhille, an athlete, says. Therefore running multiple times per week can give you the much-needed energy. That builds your aerobic base, strengthens your muscles, and boosts your aerobic capacity (the amount of oxygen your muscles can use).

When you incorporate extra runs into your running routine, things get easier with time, and you can add more and more. You should also aim to make one of the weekly sessions longer than all your other runs in the week.

Run Further

You have to run longer to boost your endurance and stamina. You can either add a few kilometers in your race or add some minutes each time to run further. It might not sound like much initially, but the more distance or minutes you add, the more it counts. It is advisable to do your run at a slow and sustainable speed to finish strong. Focus on covering the set distance, and your speed will follow your endurance.

Practice Tempo Runs

Tempo runs occur over a small distance but at a higher pace than your regular training. That trains your body to clear lactic acid from the muscles quicker, enabling you to run longer before fatigue sets in. It also makes your average running pace easier, which is key to boosting your running speed. Keep in mind that tempo runs are not comfortable, but again they shouldn’t be an all-out effort that leaves you out of breath. It should be a challenging pace that you can maintain for several minutes.

Focus On Carbs

You have to eat for endurance, and that means focusing on carbs. That doesn’t mean eating a mountain of pasta every meal but ensuring your carb intake matches your training requirements. Eating a carb-based meal before your run gives you the much-needed energy to keep you going.

If you often feel tired or in a low mood and unable to complete your set distance, it could be due to low carbs in your body. Complex carbs, including whole grains, oatmeal, and brown rice, are preferable to refined carbs.

Allow Yourself Enough Recovery Periods

The more you run, the more you challenge your body, and you must allow enough time to recover between training sessions. Stretching, a good diet and enough sleep facilitate a good recovery, and that helps your body absorb the nutrients ready for use during your next running session.