What is Running Stamina? Running stamina is a runner’s ability to sustain the prolonged physical and mental effort. Yes, mental effort is a big one! Runs can be long and tedious.
Proper Running Shoes
A beginner runner needs to have the right running shoes. Having the right running shoes are essential because the wrong shoes can cause the runner to expend unnecessary effort, such as overstriding, which a runner may be doing when compensating for improper footwear. Overstriding can pull on the hamstring, which may result in a hamstring tear.
Slow and Steady Wins the Race
When beginning to run, start at a slow pace. A slow pace will allow a runner to reduce the amount of energy spent, which in return, the runner will be able to sustain their run for more extended periods.
Increase Distance Gradually
As a beginner, start small and don’t over-exert. First, a runner needs to determine their distance of capability as their baseline. To figure this out, at a slow jog, a runner must run until they feel fatigued. Once the runner establishes a point of tiredness, then every week, the runner needs to gradually pass that point, but by no more than a mile a week, unless it starts to feel too easy. The hardest part of increasing distance is decreasing the running pace.
I remember that I had to reduce my pace all the way down to 12:50 min/mile pace just so that I could attain my goal of 10 miles at a time while increasing my long-distance mileage. Now, I can do that mileage at under an 8 min/mile pace.
If a runner feels like they can’t make their predetermined distance, they should slow down to a walk but still continue. Any forward progress is still PROGRESS!
Speed Work
Speed work is vital in increasing stamina. Speed work expands the cardiopulmonary system—allows the runner to breathe easier during exertion with less fatigue. Speed work can be done in the form of interval training, progression runs, fartlek runs, Tempo runs, and more. The idea is to exert oneself to max fatigue in a short period, followed by a period of recovery. These exercises aren’t long and can be done weekly for 30 minutes to 1-hour max.
Strength Training
A lot of runners lack this, including myself. Strength training is essential for the legs. Strong legs will allow the runner to keep going for long periods without early fatigue.
A runner can do plenty of exercises with or without weights. Some exercises include squats (with or without a barbell), lunges (with or without dumbbells), box jumps, one-leg heel raises, and a full body without weights exercise—The Burpees.
So if you’re a gym rat or like to work out at home, there’s an exercise for you.
So far, we covered the physical aspect of stamina. Now we’ll focus on the mental part of running stamina.
Playlist
Long runs can get boring, especially running a boring loop like a track. Most people like to listen to music. I like to listen to Audiobooks (Libby free library audiobook app or audibles) or Podcasts. Listening to something makes the run more enjoyable. I look forward to my runs to get back to listening to one of my books or a show.
So make sure your phone and headphones are charged before that next run. I like carrying my phone in the running belt pouch or a hydration vest.
Running in Nature
I find it relaxing when surrounded by nature while running. Nature is very accessible to me, but I understand for some people, it’s not. If you’re one of those people where nature is inaccessible, run somewhere where it’s scenic, like by a waterway where ships go by or find a park; even in New York City, there’s Central Park and Prospect Park—in Brooklyn.
If you do any or all of the things listed above, I guarantee improvement in stamina.
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