The document outlines strategies for increasing running stamina, emphasizing gradual progress as the key principle for injury prevention. Methods such as the run-walk technique, long runs, tempo runs, and interval training are recommended for building endurance. It also highlights the importance of cross-training and recovery in enhancing athletic performance.

1. How to
Increase
runnIng
stamIna

2. about
Also known as aerobic base, and commonly referred to as
running stamina and endurance in the running circles,
running stamina can be thought of as
(1) the ability to run further distance
(2) cover more ground in less time speed.
Running Stamina = Distance + Speed (or relative speed).

3. gradual Progress
The key to building running
stamina without facing the
risks of injury and/or burnout
is to “train smart”—it’s all
about adapting the gradual
approach Principle. if you are
looking for one overreaching
principle of stamina building,
then look no further than the
“Gradual Progress” rule.

4. The run-walk method is
the ideal way to build
running stamina whether
you are a complete
newcomer to the sport,
or planning to make a
comeback to running
after a long layoff.
RUN WALK

5. RUN LONG
The more time you
spend on your feet, the
more lung power and
endurance you are
going to build. Practice
makes perfect. No
doubt. Long runs help
you build a strong
fitness base.

6. TEMPO RUNS
Once you feel comfortable
running for at least 45
minutes without much
huffing and puffing, then
aim to add some speed to
your runs. You will be
doing what’s known as the
tempo run. And it’s the
ideal approach to adding
some challenge and speed
to your workouts.

7. Interval runnIng
After building enough
cardio base, and distance,
add speed work into your
running stamina training
Program. Interval training
is a scientifically proven
way to improve not just
speed, but stamina and
endurance as well.

8. Cross traIn
Running does not have to
be the only endurance
increasing strategy you
have on hand. The fact is,
you also need other
“endurance building tricks”
up your sleeves to help
you keep on improving
when you can no longer
run,

9. Do PlyometrICs
Plyometric is another
cross-training exercise
that needs its section
in the blog post
because I believe it to
be one of the ways to
boost athletic
endurance in the
shortest time possible.

10. Get Good At RecoveRy
To improve running
stamina for the long haul,
you will have to take a
step back and allow your
body to recover from the
training load. Otherwise,
forcing your body to
“develop” stamina will
only get you hurt.