An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range.
1. BE CONSISTENT
You should aim for 4 to 5 sessions per week for 30 -35 minutes. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.
2. LONG RUN
3. EAT RIGHT
Always go for complex carbohydrates such as whole grains, brown rice and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar.
4. RECOVERY
Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.
5. WORK ON YOUR RUNNING TECHNIQUES
If you run efficiently, you will be able to run farther without feeling as tired as you will use less energy. Good technique comes from running tall ensuring your foot lands under your center of gravity and a cadence of around 170 – 180 steps per minute.
Salute to true Heroes 