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

10 Tips To Improve Running Stamina And Endurance

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 Running Stamina - In General?

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

  • Slow, but steady with consistency: 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. Patience is essential for increasing your running stamina and speed. Make tiny goals for yourself. Make a running schedule and stick to it. If you like, you may incorporate other workout routines. If you're currently jogging three times a week for 20 minutes, gradually increase the length of your runs and the number of times you run each week. For the first week, increase the length of each run by five minutes. In week two, extend each run by five minutes. Four times a week, you'll run for 40 minutes. Add five minutes to each run for the third week, for a total of 45 minutes of running four times each week. Week 5, add another run to make it a total of 45 minutes five times each week. For the sixth week, increase one of your runs to 60 minutes while keeping the others at 45 minutes. You went from jogging 90 minutes per week to 240 minutes per week in just six weeks. 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.

  • Practice walking: Walking enhances running stamina and endurance greatly. Walking should be part of your daily routine since it is a stepping stone to better running stamina. By strengthening leg strength, expanding lung capacity, lowering stress, and burning additional calories, adding some walking to your running programme helps you go farther and faster. Running should be supplemented with at least 30 minutes of walking. 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! Interval runs, according to many health experts, improve efficiency and help you cover longer distances without becoming exhausted. All you have to do is alternate between walking and running, or running slowly and quickly. Interval training is a terrific approach to developing your muscles, enhancing your aerobic capacity, and increasing your stamina when running. The exercise should begin with 10-30 seconds of sprinting, followed by a longer duration of jogging or walking.

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.


  • Maintain proper posture: Maintaining appropriate body posture is important in general, and it is also important during running. Running necessitates a delicate balance of tension and relaxation throughout the body. A healthy running posture allows you to run for longer periods of time and avoid injuries. 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. The meals you consume have a significant impact on your running stamina and endurance. If you aren't consuming good, nutritional meals, your body just won't have what it needs to run further and develop running stamina. Lean meats, fruits, vegetables, whole grains, and low-fat dairy are all good choices.

  • Warm-up: Warming-up is not an option. Exercises like spot jumping and body rotations are a necessity as they help avoid injury. Before you even consider running, make sure you warm up and do some stretching exercises. Warming up helps your body get ready for jogging. It raises your body temperature, which is especially beneficial for improving blood flow to your muscles. Warming up improves muscular flexibility, decreases muscle soreness, and lowers injury risk. Warm-up properly with fast stretching activities such as spot jogging, jumping jacks, side bends, ankle rotations, neck rotations, arm circles, shoulder rotations, and waist rotations.

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:  Some runners hope to make significant progress with just one or two runs each week, but running stamina requires more. Slowly increase the number of running days in your weekly schedule by adding extra short runs. Long runs are essential for increasing running stamina and endurance. Increase your long run by 5-10 minutes each time or add 800 – 1600 metres. Many people attempt to run too quickly and fail to finish strong. To avoid this, finish your long run at a steady pace and concentrate on finishing the distance.

  • Focus on breathing and cooling down your body: Concentrating on your breathing while running can help you relax, gain energy, and improve your running stamina. When you run faster, you need to breathe quicker as well. Holding your breath throughout your workout might cause you to become weary sooner than you should. During running, your breathing should rise from 15 times per minute while resting to 40-60 times per minute. Cooling down after a run helps your heart rate and blood pressure to gradually return to normal. Slower, gentle motions and stretching exercises should be included in this 3-10 minute routine.

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. While hydration isn't a specialised training approach, it does have an impact on your running stamina. When you run on a treadmill, you don't get the cooling benefit of the air moving past your body. Running on a treadmill in 70-degree weather with no ventilation is like running in 85-degree weather outside. That's why it's critical to stay hydrated before, during, and after your exercises. Consider ingesting carbohydrates and electrolytes when exercising for longer sessions.

  • 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%.

  • Incorporate cross-training and high-intensity interval training (HIIT): 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!  Runners are prone to running, but cross-training can help them enhance their overall fitness. Incorporate a couple of the following into your running regimen once or twice a week:
  1. Outdoor biking
  2. Swimming
  3. Elliptical training
  4. Tabata workouts

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.

Some Other Ideas To Boost Your Running Stamina

  • Maintain Proper Posture
  • Check Your Breathing Techniques
  • Target Long Runs
  • Tempo Runs
  • Land Softly
  • Strength Training
  • Plyometrics
  • Proper Stretching To Cool Down Muscles
  • Listen To Music
  • Choose A Good Pair Of Running Shoes
  • Rest

Frequently Asked Questions (FAQs)

1. 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.

2. 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!

3. 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.

4. How to increase stamina and endurance for beginners?
  • Implement a run/walk strategy
  • Use talk test
  • Check your condition
  • Set small goals
  • Run frequently
  • Do incline and decline hills
  • Do strength training
5. Why is my running stamina so low?

If you don't consume enough nutrition before jogging, you'll run out of energy sooner and have a less enjoyable workout. However, you should avoid eating too much before working out to avoid gastrointestinal upset. To avoid this, plan your meals and jogging schedules accordingly.

6. How to increase running endurance?

Consistency is key to increasing running stamina, which involves running numerous times per week for several weeks to build fitness - there are no fast cures for improving running endurance. A run is often thought to take 10 to 4 weeks to get the benefits.

7. How to increase my stamina in a week?
  • Reduce recovery time and resistance
  • Maintain body balance
  • Ratchet up intensity
  • Always remember “Mind Over Matter.”


It's crucial to remember that seeing improvement takes time as you attempt to enhance your running stamina. It's a good place to start by showing up, sticking to a plan, and being consistent with your workouts. When you're ready to step it up, the strategies and practices listed above can help you run faster, perform better, and endure longer.

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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