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How do you build up stamina

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Sexy Video How do you build up stamina.

Sometime in the future, a distance you find challenging now will feel easy.

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An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness — there are no quick fixes if you want to increase running stamina. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range.

Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that.

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To increase your aerobic capacity and be able to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity which is how much oxygen your muscles can use and strengthen your muscles.

When you begin to add extra runs to your week, they should be easy and slow — speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more.

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Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week. Do your long run at a slow and sustainable pace; many people try to run their long run too fast and struggle to finish strong. Go slow and just focus on covering the distance.

Remember, speed follows endurance. These runs are normally run over a shorter distance, but at a higher pace than at which you normally train.

Training like this trains your body to clear lactic acid from the bloodstream quicker, which means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier — these runs are the key to improving your running speed.

How to Improve Stamina. "Stamina"...

They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain over the duration of the run. If you find yourself tired, in a low mood or unable to complete your planned runs, then increase your carbs. Always go for complex carbohydrates such as whole grains, brown rice and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar a spike is always followed by your blood sugar crashing.

Good recovery comes from a good diet, stretching and sufficient sleep.


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