The CDC (Centers for Disease Control) recommends adults get 150 minutes of moderate-intensity physical activity every week. Alternatively, 75 minutes of intense physical activity has the same effect. What better way to accomplish this than running?
Running is a great way to improve your overall fitness and health. It helps reduce your risk of chronic diseases, such as heart disease, stroke, and type 2 diabetes.
However, many people find running difficult and often give up before seeing any results. The main culprit in this regard is the lack of stamina.
So, how to gain stamina for running? Let's find out.
Why is stamina important in running?
Stamina refers to your body's ability to sustain physical activity over a period of time. When it comes to running, having good stamina means being able to run for long periods without getting tired.
This is important because the more you can run, the better your overall cardiovascular fitness will be. In turn, this will help you run faster and for longer distances.
You don't necessarily need to have a marathon runner's stamina. But it's essential to have enough so that you can complete your runs without feeling completely exhausted.
How to build stamina for running?
There are a few ways to build stamina for running. The most important thing is to be consistent with your training. You can't expect to see results if you only run once in a while. You need to make running a regular part of your routine.
Here are some other ways to build stamina for running.
Pay attention to your breathing
When you run, pay attention to your breathing. You should be breathing deeply and steadily. It will help you get more oxygen into your lungs and muscles.
The more oxygen your muscles get, the less tired they will feel. Your body begins anaerobic respiration (in the absence of oxygen) when you run out of breath.
The reaction produces lactic acid, which builds up in your muscles and causes fatigue. So, breathing deeply and steadily will help you avoid this.
Say “yes” to strength training
If you're not doing resistance training exercises, it's time to start. Strength training helps build the muscles you need for running. Stronger muscles mean more endurance and better stamina.
Some of the best exercises for runners are squats, lunges, and deadlifts. These exercises target the major muscle groups in your legs.
They help improve your running form and make you less likely to get injured. You can do these exercises at the gym or at home with dumbbells or resistance bands.
National Strength and Conditioning Association literature shows that people who do strength training exercises 2 to 3 days every week have a better running economy. Simply put, they can run farther with less effort.
Eat foods to increase stamina for running
Your diet plays a big role in your overall stamina. Eating the right foods can give you the energy you need to run without fatiguing too soon.
Make sure you're consuming antioxidant-rich foods. Some examples include blueberries, dark chocolate, and green tea.
These foods help protect your cells from damage caused by free radicals. They also help improve blood flow to your muscles and reduce Inflammation.
You should also eat foods that are high in healthy carbohydrates. For instance, whole-grain bread, oatmeal, and rice are good options.
Carbohydrates are your body's primary source of energy. They help you maintain your blood sugar levels and prevent fatigue.
Knowing which foods you should avoid as a runner is also important. Here are some of them:
- Sugary sodas
- Frozen meals
- Canned soups
- Processed meats
How to improve running stamina in 2 weeks?
If you want to improve your running stamina quickly, you need a combination of regulated breathing, supplements, and a nutritious diet. Start by slowly incorporating cardio exercises like running or jogging into your routine.
Try to increase your distance or time every day or every other day. You should also focus on your breathing, making sure to inhale and exhale deeply and evenly.
Within two weeks, you should start seeing a significant difference in your stamina and energy levels.
How to increase running stamina for beginners?
As a beginner, it's imperative to take things slow and gradually increase your workouts' intensity. Start by running for 20 to 30 minutes, 3 times a week.
Once you're comfortable with that, you can start increasing the duration and frequency of your runs. Here's what your running progression may look like:
- Week 1: Run 1 mile and walk 1/4 mile to cool down
- Week 2: Run 1.5 miles and walk 1/4 mile to cool down
- Week 3: Run 2 miles and walk 1/4 mile to cool down
- Week 4: Run 2.5 miles and walk 1/4 mile to cool down
Keep in mind that this is just a general guide. You should always listen to your body and take things at your own pace.
What are the best supplements for running stamina?
How to improve stamina for running quickly? Supplements are one of the options that can help you.
Creatine has been shown to improve stamina and increase muscle mass. It works by providing your muscles with energy for short bursts of activity. Other good options include:
- Caffeine: Yes, the good old cup of coffee can help improve your running performance by delaying fatigue. You can also intake caffeine through supplements, such as the Nutricost Caffeine Pills, that give you the caffeine boost you need without the added calories or sugar you get from coffee.
- Beta-Alanine: It is an amino acid that can help increase your stamina and delay muscle fatigue.
- Beetroot Juice: It is an excellent source of nitrates, which can help improve blood flow to your muscles and increase stamina. The Natural Elements Beetroot Capsules improve your athletic performance and support blood pressure.
- Iron: If you're iron-deficient, you may benefit from taking an iron supplement. Iron is vital for carrying oxygen to your muscles.
Look for supplements that contain these ingredients. For instance, the Optimum Nutrition Amino Energy Plus Electrolytes Energy Drink Powder contains amino acids and BCAAs (branched-chain amino acids). It also has caffeine, beta-alanine, and electrolytes.
Meanwhile, the Optimum Nutrition Micronized Creatine Monohydrate Powder is a keto-friendly creatine powder to help improve your stamina. The Longevity Botanicals mushroom blend is another amazing option that stimulates cognitive functions and supports energy levels by ATP production.
Where to buy supplements to increase running stamina online?
If you're wondering how to increase your stamina for running, you could opt for certain supplements. But where to find them? Amazon is a good place to buy supplements.
Apart from that, you can find the manufacturers' online stores and purchase from them directly. Make sure to read the reviews before buying anything.
You can also buy supplements from stores such as GNC, Vitamin Shoppe, and Walmart. If you need a one-stop for stamina-boosting supplements, Longevity Botanicals is a great place to shop.
The company specializes in anti-inflammatory formulations with Cordyceps mushrooms to support stamina and boost energy levels. Moreover, these mushrooms lower inflammation and stimulate the release of protective compounds in your body, keeping you safe from the fatigue that follows excessive running.
Conclusion
Now that you know how to get better stamina for running, you can start implementing these tips into your routine. Remember to be consistent with your workouts and supplement intake, and you'll see a significant difference in no time.
