Would you like to run longer without stopping and complete longer distances?If you want to improve your fitness level, then you should try to add some extra distance into your routine. This guide will show you how.
Running or jogging for 30 minutes can increase your stamina and endurance.
Running is a great way to stay fit and enjoy the outdoors. The benefits include improved cardiovascular health, increased energy levels, and reduced stress. Running can also give you a feeling known as ‘runners high’, which is a brief relaxing state of euphoria, caused by a release of endorphins when we exercise. Often, people who experience a runner’s high report feeling extremely happy and highly relaxed after a run.
But if you overdo it, running can also cause injuries such as shin splints, muscle strains, and tendonitis. Follow this guide, and I’ll explain how you can increase endurance and stamina effectively, and feel good whilst doing it.
What Exactly Is Running Stamina?
The term has been around since ancient times. For example, in Ancient Greece, runners competed in races called stadeia.
These competitions consisted of walking and running laps around a stadium. A runner could win a prize by completing the most laps.
In modern sports, we use the word “stamina” to describe athletes’ ability to compete at high levels over a sustained period of time.
This includes marathoners, sprinters, swimmers, cyclists, triathletes, etc.
Why Can’t We Run Continuously?
If you’ve ever tried to keep a steady pace during a marathon, you know how difficult it is. Even though we’re built to run for hours on end, our bodies eventually tire out and slow down.
The good news is that there are ways to improve your endurance without spending hours every week pounding the pavement. Here’s what you need to know about building strength and stamina.
If you’ve ever tried to run for more than you’re used to and felt very tired, you know how difficult it can be.
You feel like you’re about to collapse under the weight of your limbs, and your lungs are burning. Then you try again, and again, and…you give up. But why does it seem impossible?
Why do we fall short of our potential?
The answer lies in our physiology. Running requires a great deal of energy, and the human body simply doesn’t have the capacity to keep running for very long without rest.
Is There A Science Behind It?
We have different types of muscle fibers that help us move around. Slow twitch fibers actually contract slowly and are responsible for things such as walking and standing still.
Fast twitch types of fibers will contract quickly and are used for sprinting and jumping. They are better suited for activities where you need to exert yourself over a short period of time.
When you run, most of your movement happens thanks to fast twitch muscle fiber activity.
These fibers are what allow you to run at full speed for a few seconds, but they tire out much faster than slow twitch fibers.
In fact, the average runner has approximately 70% of their total muscle mass composed of fast twitch fibers.
This ratio is important because it explains why you can’t run indefinitely. When you start to run, your body starts producing lactic acid, which causes your blood pH levels to drop.
As the pH level drops, the oxygen-carrying capacity of your red blood cells decreases. This makes it harder for your heart to pump enough oxygenated blood throughout your body.
Your brain receives less oxygen, causing you to lose focus and become fatigued. So, even though you can continue moving for a little while, your ability to maintain that pace begins to decrease.
To avoid falling behind, you need to take breaks. Take a walk every 30 minutes, jog for five minutes, or stretch your legs and arms. Just make sure to drink plenty of water to prevent dehydration.
Is It Possible To Run Longer Without Getting Too Tired?
Running long distances requires training. If you want to run farther, you’ll have to train harder. But, don’t just expect to run a few miles a couple of times a week for a month, take a break for three months, and return to the original distance.
You’ll likely find yourself feeling worse rather than better.
Your body needs exposure to those stresses week over week in order for your body to adapt to the demands placed upon it. This adaptation takes time.
While some people are able to start running half-marathons within one month, others will require multiple weeks of easy jogging before they’re ready to attempt even 10k races.
And, it can take up to ten days to several weeks for the benefits of a run to kick in. So, don’t worry about trying to run a marathon next weekend. Take things slowly. Start out with shorter runs and build up gradually. The key is consistency.
How Do You Run Longer?
Running longer isn’t just about increasing miles per week; it’s about building endurance over time. There are three things you must consider when trying to build endurance: speed, distance, and frequency.
Speed refers to how fast you run each mile. If you’re aiming to build endurance, then you need to slow down the speed of your runs and run at around 2 mins/mile slower than 10k race pace. If you’re running much faster than this, you aren’t fully developing your ability to run longer. Over time this can learn to injuries, burnout and a loss of fitness.
Distance refers to how far you run each week. Ideally, you want to increase this gradually to build endurance. Increasing this by 10% each week is a good guide.
Frequency refers to how often you run. This one seems obvious, but many runners don’t know what the ideal frequency is. Try adding one or two extra easy runs a week to your training and see if you feel stronger as a result.
Start Out With Flatter Routes
When it comes to training for a race, there are many factors involved. One of those factors includes choosing the correct course for your race. For example, if you are running a 5K, you might want to choose a flat course.
This way, you can maintain a consistent speed throughout the run.
Stick To A Schedule
Many beginners find it difficult to stick to a training schedule. They start out too fast and burn themselves out, or they don’t push hard enough and end up injured.
But a well-designed training schedule can help you make steady progress without burning yourself out.
By gradually increasing the distance and intensity of each workout, you can avoid injury while still building endurance.
And since you won’t feel overwhelmed with too many workouts every week, you’ll keep yourself motivated.
A good way to begin is by using a weekly mileage chart. For example, you could do three miles Monday, Wednesday, Friday, and Sunday.
Or you could alternate weeks doing three miles Tuesday, Thursday, and Saturday, followed by four days off. If you want to add some variety, try alternating Mondays and Fridays.
You might even decide to take a day off once per week, giving you a total of five runs per week.
Running is an excellent exercise for improving cardiovascular health. It’s easy to get started, and you can build up to more challenging distances as time goes on.
The key is to remember to stay safe when you’re running. Make sure you have proper footwear, wear sunscreen, drink plenty of water, and use common sense. You can also join our community for motivation and support.