How to Increase Your Running Stamina With 3 Methods

Are you a long-distance runner who wants to increase your cardio endurance for those marathons? Or maybe you're new to running, and you just want to push it and get that first mile or two. Whatever your skill level—whether beginner or seasoned fleet-foot—this will show you how to take your running to the next level

Part 1 Increase Your Running Stamina with Interval Training

1 Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.
Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you'll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster.
Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
It adds interest to your running routine. It may seem a small thing, but boredom with your normal running routine can make it much harder to stay motivated

Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.
Start with a ten to fifteen minute warm-up. Start with a rapid walk followed by a slow jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work
If you are first starting out doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for one minute followed by two minutes of slow running or walking. Repeat these intervals six to eight times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time.
End with a fifteen to twenty-five minute cool-down. Ease from a run to a light jog, and then gradually slow to a walk towards the end of the cool-down period.

3 Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren't built into the interval training program.

Part 2 Cross Train to Increase Your Running Stamina

1 Add weight training to your running. Weight training increases your running economy, which means that you use oxygen more efficiently during your run. Try doing free weights, machines or other strength training exercises three times per week.

2 Do high-powered bike intervals. Pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.
While you pedal on an exercise bike, gradually increase the tension until you can barely move the wheel.

Stand up and do intervals of pedaling as fast as you can. Rest and lower the tension between intervals. For example:Stand and pedal at high tension for 30 seconds. Then sit, lower the tension and pedal more slowly for 1 minute.
Keep alternating between standing and pedaling at high intensity and sitting and pedaling at low intensity for 1 minute.
You can also perform pyramid intervals of 30, then 45, then 60, then 90 seconds. Then, bring it down by doing 60, 45 and then 30 second intervals. Be sure to do the lower-intensity seated pedaling between the high-intensity intervals.
Sign up for a spinning class—the instructor will guide the class through a prepared set of pedaling exercises that will dramatically increase your stamina.

3 Swim some laps. You can either swim as a break after a hard workout or simply include some swimming to change up your routine. Swimming has the added advantage of working your upper body muscles, which are typically underdeveloped in runners.

Part 3 Other Ideas for Boosting Your Stamina

1 Take a long run on the weekends. If you're used to running 2 miles (3.2 km) per day during the week, then take a weekend run for 4 miles (6.4 km).

2 Try plyometrics. Plyometrics exercises like jumping rope and skipping drills can help to improve your running mechanics by lessening the amount of time that your feet stay on the ground