As runners, we are always looking to increase our endurance capacity. We want to be able to run further, faster. We want to be able to cover the same distance stronger and easier than before. Here are 6 tips to help boost your stamina and endurance.
#1 Consistency Is Key
Be consistent! Find a training plan you can stick to long term. If you can run 4 days a week. You will reap more benefit from running 4 days a week consistently as compared to running 7 days a week. If you’re able to run an hour, 4 times a week, stick to the routine! The routine is very important in developing your aerobic capacity.
#2 Run Long
Do not miss the long runs. Run far and run long – this is the basis of endurance running. You should increase your weekly mileage by not more than 10 percent every week. Remember that long runs are to be done at a sustainable pace, not an all out session rendering you unable to complete your long run.
#3 Incorporate Tempo Runs
Tempo runs are tough, making it tempting to skip it. But these runs help train your body to clear the lactic acid from your body at a faster rate. You can run at a faster speed for a longer time before the fatigue sets in. Tempo runs are what people term as comfortably hard. It’s a challenge to keep the pace, but it isn’t an all out effort. These runs are typically done over a 20 – 40 minutes period.
#4 Eat Like An Endurance Runner
As an endurance runner, carbs are very important. This doesn’t mean you have to gobble down the pasta at every meal! It just means you should be mindful that 45 – 55 per cent of your meals comprises carbohydrates. This is especially important before your long runs. Fuel yourself well with complex carbohydrates such as oats, wholegrain and sweet potato.
#5 Take Recovery Days Seriously
One thing a lot of us runners fail to do is to take recovery days seriously. We must remember, recovery is part of training. Easy runs are meant to be easy! You need to ensure your body is recovering well in between sessions. It is only wen we recover well that we become stronger! So take easy days easy, and save the grind for the hard days!
#6 Running Technique
Running economy is very important but often neglected component of training. The more efficient you run, the further you can go before the fatigue sets in. This is because you use less energy to run a particular distance! Good running form comes from running tall, running upright and running light. Do running drills to help you achieve this!