how to improve running stamina

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Every runner hopes to improve their running endurance because endurance determines how far and how fast you can run. Endurance has two different meanings. For beginners, it means running farther; increasing from ten kilometers to a half marathon is a significant progress. For experienced runners, it means improving speed endurance, maintaining a certain pace over longer distances.

Therefore, for runners, improving running endurance is very important. Training for distance endurance and speed endurance can complement each other. You can follow a training plan to increase your long-distance running mileage while also improving your speed endurance.

Today, I will provide some training methods to improve endurance. These methods may not be suitable for all runners, as different people have different conditions and need different methods to achieve their goals. I hope the following methods will be suitable for you.

First, let's talk about the gradual training method.This should be the most basic endurance training method. The key point is to gradually increase, persist in training, maintain patience, and avoid rushing. Basically, this method is suitable for all runners, whether they are beginners who want to run four laps around the neighborhood or experts who can run 10 kilometers in just 36 minutes, or even those preparing for a marathon with endurance training from 12 miles to 20 miles.

Runners, regardless of their current endurance level, should train slowly and steadily to improve. You can schedule a long-distance run on weekends, increasing the mileage by 1.5 to 2 kilometers each week. Take a rest weekend every four weeks for recovery. Then, continue to increase by 1.5 to 2 kilometers from the following week, and so on.

Long-distance slow running training is suitable for marathon runners. As we all know, marathon endurance and stamina are very challenging, and slow running training can help improve endurance while avoiding injuries. Some runners train too hard and are troubled by injuries, which prevents them from reaching their full potential.

Most runners can reach about 90% of their race speed during long-distance slow running training. Running at 80% of race speed feels relatively easy and can also prevent injuries. You can convert your race pace to training pace by simply multiplying your race pace by 1.25.

The Yasso 800 training method involves running 800-meter intervals at a certain pace for marathon training. For example, if your marathon goal is 4 hours and 30 minutes, you would run each 800-meter interval at 4 minutes and 30 seconds. If you can complete each 800-meter interval in 3 minutes and 30 seconds, your final marathon time would be 3 hours and 30 minutes. The rest time between intervals is the same as the time it takes to complete the 800 meters.

This method is suitable for experienced marathon runners and can be started 2-3 months before the marathon. Train once a week, starting with 4-5 intervals and increasing by one interval each week until you reach ten intervals. The last training session should be at least 10 days before the marathon.

This training method was invented by Bart Yasso of the American magazine Runner's World. Initially, it had no official name, but as more people started using it, they began to call it by the inventor's name.

Based on your stable running distance, you can increase your running mileage by 10% each week. For example, if you run 5 kilometers every day, you can increase it by 0.5 kilometers after a week. Continue to increase mileage in the following weeks to enhance endurance, but make sure to alternate training to allow your body to adapt.

For example, if you run 48 kilometers in one week, you can run 53 kilometers the next week. After a week, reduce the mileage appropriately, such as setting the running distance between 43-48 kilometers. Then, after another week, run 60 kilometers, and then reduce it to 50-55 kilometers the following week.

This cross-training, gradual increase in running mileage will prevent you from getting too tired. Of course, you can stop when you reach your desired mileage.

Interval training can enhance your anaerobic capacity. Combining this ability with aerobic capacity allows you to run farther. During training, keep the intervals stable. Alternate between slow running and fast running, starting with a 10-15 minute warm-up. Begin with fast walking, then slow running, gradually warming up to ensure your body is ready for intense exercise.

If you are new to interval training, get your body used to running at high speed for one minute, then slow run or walk for two minutes, and repeat this 6-8 times. This ensures your body can run at faster intervals and reduces rest and recovery time. Finish with a 15-25 minute cool-down, transitioning from fast running to slow running, and then gradually to walking.

More and more runners are noticing the significant benefits of strength training outside of running for improving running performance. Many amateur runners frequently mention terms like 'core strength.' Without a strong core, you cannot achieve your best performance.

Strength training helps you maintain the most efficient running form and provides the stability, power, and endurance needed for running. When your core muscles become strong, everything else benefits.

Therefore, while doing running training, you can also do some simple and easy muscle training at the gym or at home. This greatly benefits runners by improving performance and reducing injuries. Schedule time each week to include strength training as part of your cross-training plan.

Choosing a training method is subjective. Everyone has different conditions, and different people need different methods to achieve their goals.Finding the right training method for yourself is very important. Only with the right method can you truly improve your endurance level and make running easier.

I suggest that everyone should develop their endurance training plan according to their own situation, not only to protect their body from injury but also to better improve their endurance level. By following the plan, you will find a significant increase in your endurance level, and you will run faster and easier than before.

What is the farthest distance you have ever run?

Come to the comment section and write your answer!