If you want to get the most out of your running program—or any other form of cardiovascular exercise, developing good stamina is the way to go. Stamina plays a crucial rule in your ability to reap the maximum profits from your training program. In fact in order to benefit from a running workout, you must be able to sustain it for at least for 20 to 30 minutes. In addition, good stamina will help you enjoy your workouts and enhance your overall health and well being.
Therefore, if you want to boost your stamina for running—or for any other cardio workout—here are 3 ways to help you achieve that.
Developing good stamina requires putting your body through enough stress to stimulate the cardiovascular system and enhance endurance level. One of the best running strategies is tempo runs. This type of exercise is ideal for any health nut who wants to run faster and further with less fatigue.
Tempo runs are crucial because they train your body to sustain speed over a long distance. Tempo runs train your body how to properly handle lactic acid. The buildup of this lactic acid is what makes running hard. Therefore, tempo runs are key to boosting metabolic fitness so your body can utilize more proficiently oxygen that has been delivered to the muscles by the cardiovascular system. The more your muscles can effectively contract for longer, the better stamina you get.
Start your tempo run workouts with a comfortable run as warm-up, then run for 3-4 miles (deepening on your current fitness level) a bit slower than your 5K pace. Push yourself but don’t do too much. When you feel that you can’t go for more, make sure to gradually decrease your running pace into an effortless jog. Cool down and stretch afterwards.
Interval running (or high-intensity interval training or HIIT) is the ideal running strategy for building stamina in the shortest time possible. This type of training consists of alternating between intervals of high and low intensity running. The length of each interval will depend on your fitness level and running goals.
The high intensity intervals should be performed at 80-95% of your maximum heart rate, and the slower at approximately 60-70%. As you get stronger, you’ll up the ante by increasing the length of the high intensity intervals and taking less breaks for recovery.
A simple interval training workout looks like this:
- Warm-up for 10 minutes with an easy jog. Stretch gently.
- Perform you first interval at 75-80% of your max for a full minute. Then jog for one full minute for recovery.
- Your second high intensity interval should be at 80-95% of your max. Jog slowly for recovery.
- Repeat the pattern 4-5 times.
- Cool down for five minutes and stretch afterwards. Don’t stop immediately; instead gradually bring down your heart rate and breathing to their normal pace.
Interval Hill Running
Interval Hill running is another type of intense training which can help you build stamina and improve running performance in the shortest time possible. Not only that, hill running will boost your muscle mass (especially lower body muscles), boost your speed and cardiovascular power, and improve your running mechanics.
As a result, make sure to incorporate hill training into your running routine, at least one workout per week. Find a good hill that’s 100-300 meters long (depending on your fitness level). Start with 3-4 intervals based on your fitness level and increase your repetitions as the training progresses forwards. Always start your interval hill running with a decent warm-up, and end it with cool-down jog.
Here you have it. The above training guidelines can help you build your stamina in the shortest time possible. Nonetheless, now you’ve to take action and put into practice what you’ve just learned. And always remember to stay within your fitness level.
About the author: David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.
If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? Click Here Now