Hi there, and welcome back to the Mohsin Salya blog.
Whether you’re a complete beginner to running, or you already have a few 5Ks under your belt, there is one area that runners can always improve on – stamina. Stamina is the ability to actually go the distance, but more specifically the ability to run longer without feeling like you’re about to hit a wall.
Improving your stamina is easier said than done, and anyone who has tried to add time or distance to a run will know this all too well. In this post I’ll share some tips on how you can improve your running stamina.
Take it outside
Treadmills are great for structured interval training, however it’s super easy to cut the run short when you feel tired. When you run outdoors you get the benefit of being more mentally engaged by the scenery, as well as responding to changes in your running terrain. Outdoor running is best for giving you a truer experience, especially if you’re training for a marathon.
Always have a plan
Wherever you’re running, indoors or outdoors, you should always have some kind of goal for the run. If it’s just a specific distance you’re after, make an ‘out and back loop’ and know exactly where your turnaround point is. It’s a good idea to alternate between moderate effort and hard effort, such as doing a mile of each for four to six miles total. A good structure to follow is to track your time for half your run, then try to beat yourself on the way back. You can track your pace and mileage with a fitness tracker or app.
Run sprints
The best way to improve the volume of oxygen you can consume whilst exercising at your capacity, called your VO2 max, is by running short and challenging intervals. If you throw one or two of these sessions into your running program each week, you will in time run faster and longer with ease. Go for five to six sets of 20 seconds as fast as you can run, alternated with 40 seconds of walking at an incline. Or alternatively, you can do quarter mile sprint repeats 4-6 times.
Don’t go solo
Runners tend to go solo a lot, which there is nothing wrong with. However, running with others will keep you accountable. Sometimes knowing that someone is at your meeting point waiting for you can create accountability. You can also use your running buddy for pace. If they are slightly faster than you, you can use the group dynamic to push you to perform.
Until next time,
Mohsin Salya