Exercise keeps you healthy in mind and body. Engaging in any kind of sport, whether it is swimming, running, basketball or football, requires stamina. Running is an activity, which unites people of all age groups across the world. Therefore, knowing how to develop running stamina becomes of the essence.

Running stamina is a word that is universally used to express your body’s capacity to sustain effort or to cover huge distances at a fast pace. Running is a sport that encourages us to challenge ourselves each day and improve from being a novice to an experienced and skilled runner. You are at the perfect destination if you’re looking to find some tricks and tips about improving your running stamina. Read our blog to learn how to run more miles, faster, with the same effort. 



Table of Contents

  1. How to Increase your Stamina for Running - In general
  2. How to Increase Running Stamina - For Beginners
  3. How to Increase Running Stamina - For Speed
  4. How to Increase Running Stamina - On a Treadmill
  5. Other Running Tips and Techniques
  6. FAQs


Decathlon is a French retailer of sporting goods. The largest sporting goods retailer has over 1600 stores in 57 countries. In India, the company is located in Bangalore, Karnataka and sells a wide variety of sports products through its stores across the country. It also sells quality running gear.


1. How to Increase your Stamina for Running - In general

Follow the following golden rules to increase your general stamina for running:

  • Slow and steady wins the race: Patience is key when it comes to improving your running stamina and time. Set small milestones for yourself. For instance, if you run a mile every day, increase it by 10% the following week. An incremental increase will help you avoid injury and will increase your lung capacity.

  • Be consistent: Consistency is an integral part of any sport. Develop a running schedule and keep up with it. You can also include other exercise regimens if you want.

  • Walk, walk and walk: Walking significantly improves running stamina and builds endurance. You should include walking in your daily routine, as it is a stepping-stone to improved running stamina. 

  • Interval Runs: Many health experts suggest interval runs which increase efficiency and aid you in covering long distances without being bummed out. All you need to do is alternate between walking and running or between slow and fast running. It is that simple!

2. How to Increase Running Stamina - For Beginners

As a beginner, there are certain things that you should always keep in your mind. Eventually, they will become a habit for you. Begin improving your posture, muscle strength and balance.

 

  • Gradually increase mileage: You should work towards eventually improving mileage as it ensures improved stamina and also reduces the risk of injuries. 

  • Eat healthy: Running requires an ample amount of calories. A balanced diet of vitamins, minerals and proteins is essential for you. Avoid junk foods and packed foods with preservatives.

  • Warm-up: Warming-up is not an option. Exercises like spot jumping and body rotations are a necessity as they help avoid injury.

3. How to Increase Running Stamina - For Speed

You can increase your running speed and endurance through the following ways:

 

  • Ensure speed in long runs:  Experts suggest that fatigue is a given at the end of your running sessions. So, try to defeat it by maintaining your pace even in the last few minutes of your workout.

  • Sprints: Sprint intervals facilitate endurance and speed in runners. This training is quite intense and is recommended for trained runners.

  • Strength and drill Training:  Strength training strengthens your leg muscles and prepares them for injury-free running. Drill training like acceleration strides boost your running speed and improve coordination.

4. How to Increase Running Stamina- On a Treadmill

Follow the suggestions mentioned below to improve your treadmill running stamina:

  • Stay hydrated:  While working out on a treadmill, the cooling effect on your body is less as compared to when you are outdoors. Therefore, staying hydrated before and after your running sessions is crucial.

  • Incline: Running on the treadmill requires a particular posture and style. Inclining your body to a specific degree can increase your stamina on the treadmill. Certain experts suggest an incline of 0.5 to 1%.

  • LIT and HIT: Health experts suggest a healthy combination of low and high-intensity training to burn extra calories and improve your stamina. HIT is exhausting but very productive. These training routines transform your body and improve your endurance. Try them out today!

5. Other Running Tips and Techniques

These bonus tips for increasing your running speed, stamina and endurance can make your life easier

  • You can always mix it up! Go out for running on alternate days of the week or combine your running sessions with other workouts.

  • Ensure that your running shoes haven’t lost their grip as that can lead to serious injuries. It is better to be safe than sorry! 

  • Your mental strength plays as much a role in your health as physical exercise. If you hit a plateau, don’t lose faith in yourself. Your optimism and mental strategy can help you overcome any snag. Be patient and continue training.

  • Listening to music while running can be a great source of enthusiasm and resilience. Run to the rhythm and beats of the song to exercise longer and better!

  • Stamping your feet on the ground while running can cause a lot of pain. Try to land softly, on your heels. Being comfortable while exercising is very important.

6. Frequently Asked Questions (FAQs)

  • How can I increase my lung capacity for running?

First and foremost, start slow. Remember that running naturally deprives the body of oxygen. If you’re a beginner, it is normal to feel breathless. The greater is your lung capacity, the more oxygen they can hold. Therefore, it is imperative to improve your lung capacity to build stamina. There are a plethora of breathing exercises, which can increase the endurance and capacity of your lungs. Try them out today! Also, make sure that you use both your nose and your mouth to breathe. The more air in your lungs, the more is your stamina.


  • What should I do before running?

Stretching your body and warming up is extremely important before running. Giving yourself a head start improves your stamina and endurance. Some common warm-up exercises include single-leg squatting, walking hip stretch, lizard and walking lunge. Warming up activates the systems of the body, increases alertness and loosens the muscles so that the chances of injuries are less. Even simple warm-up sessions with exercises like spot jumping are essential. No matter what sport you engage in, always remember to warm up first. Keep this in mind and all is golden!


  • What is a good running technique?

A good running technique is clean, saves energy, increases endurance and speed, and reduces the risks of an injury. An important component of your running technique is your posture. Make sure that your upper body is straight, your eyes look ahead and your shoulders are relaxed. 

You also need to ensure that you have a strong core. Incorporate core-strengthening exercises in your routine to train your core and provide stability to your body. Finally, indulge in ABC drills. These are exercises that improve your coordination. For instance, a straight-leg run involves keeping your body straight, pointing toes upwards and swinging your arms next to your body.



Whether you are a beginner or an expert, the running techniques and tips that we discussed can positively impact your running stamina. If you’re running on a treadmill or in the park, technique always comes into play.
Without the right technique, you might be simply wasting your time exercising without any concrete results. At times, it’s better to work smarter than work harder.


We want to remind you that any kind of workout that you engage in takes time to give results.
Improvement is not a magic wand that will go swish! And boom! You’ve lost 10 pounds. It doesn’t work like that. Be resilient and consistent with your running schedule. Once you are ready to put your heart and soul into the activity, the above-mentioned tips and techniques will guide you along the way to becoming a running maestro! Run smarter, better, longer and faster!



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