{"id":46106,"date":"2022-09-09T03:38:22","date_gmt":"2022-09-09T03:38:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46106"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-increase-stamina-for-running","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/","title":{"rendered":"How To Increase Stamina For Running: 10 Expert-Approved Tips"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Why_Is_My_Running_Stamina_So_Low\" >Why Is My Running Stamina So Low?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#You_Lack_Aerobic_Base_Training\" >You Lack Aerobic Base Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Youre_Dehydrated\" >You\u2019re Dehydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Youre_Not_Fueling_Properly\" >You\u2019re Not Fueling Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Youre_Not_Getting_Enough_Sleep\" >You\u2019re Not Getting Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#You_Suffer_From_Exercise-Induced_Asthma\" >You Suffer From Exercise-Induced Asthma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#You_Have_Poor_Running_Form\" >You Have Poor Running Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#You_Lack_Mobility\" >You Lack Mobility<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#How_Quickly_Can_You_Build_Running_Stamina\" >How Quickly Can You Build Running Stamina?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#1_Incorporate_Interval_Training_In_Your_Workouts\" >1. Incorporate Interval Training In Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#2_Incorporate_Cross-Training_Into_Your_Routine\" >2. Incorporate Cross-Training Into Your Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#3_Strength_Train_2-3_Days_A_Week\" >3. Strength Train 2-3 Days A Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#4_Improve_Your_Running_Form\" >4. Improve Your Running Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#5_Increase_Your_Mileage_Gradually\" >5. Increase Your Mileage Gradually<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#6_Work_On_Your_Breathing\" >6. Work On Your Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#7_Take_Recovery_Days_Seriously\" >7. Take Recovery Days Seriously<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#8_Make_Sure_Youre_Properly_Fueled\" >8. Make Sure You&#8217;re Properly Fueled<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#9_Stretch_Warm_Up_And_Cool_Down\" >9. Stretch, Warm Up, And Cool Down<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Stretching\" >Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#Cool_Down\" >Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#10_Get_The_Right_Gear\" >10. Get The Right Gear<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In running terminology, stamina refers to the ability to sustain a certain pace over an extended period. Think of it as your gas tank for running \u2013 the more stamina you have, the longer you can sustain your energy output without hitting empty. <\/span><span style=\"font-weight: 400;\">While some people are born with higher levels of natural stamina, that doesn\u2019t mean the rest of us are doomed to never being able to run long distances. Just like anything else related to fitness, your stamina can be trained and improved. <\/span><span style=\"font-weight: 400;\">Improving your stamina will not only help you in your running pursuits but can also translate to benefits in other areas of your life. Having good stamina requires self-discipline, delayed gratification, and a willingness to push through discomfort \u2013 all qualities that are beneficial in other aspects of life. <\/span><span style=\"font-weight: 400;\">To help you on your quest to better stamina, we&#8217;ve scoured the internet for the best tips from experts. Here are 10 of the most helpful tips we found on how to increase stamina for running, and answers to some common questions about the topic.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_My_Running_Stamina_So_Low\"><\/span><strong>Why Is My Running Stamina So Low?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we get into how to increase your stamina, let\u2019s talk about some of the reasons why it might be low in the first place.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"You_Lack_Aerobic_Base_Training\"><\/span><strong>You Lack Aerobic Base Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One common reason is a lack of aerobic base <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">training<\/a>. To run long distances, you need to have a solid foundation of aerobic fitness (meaning your body is efficient at using oxygen to produce energy).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of training takes time and patience and is best built gradually over several months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you try to run long distances without this base level of <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">aerobic fitness<\/a>, your body will quickly run out of steam and you\u2019ll be forced to slow down or stop altogether.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Dehydrated\"><\/span><strong>You\u2019re Dehydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dehydration is another common culprit behind low running stamina. When you sweat, you lose water and electrolytes (minerals like sodium and potassium that are essential for proper bodily function) (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/68\/8\/439\/1841926\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t replace these fluids, your body will become dehydrated and will not be able to perform at its best. Dehydration can lead to fatigue, cramping, and a decrease in blood volume \u2013 all of which can sap your energy and stamina.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Not_Fueling_Properly\"><\/span><strong>You\u2019re Not Fueling Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another reason your running stamina might be low is that you\u2019re not eating enough. Just like a car needs the right type and amount of fuel to run properly, your body needs the right nutrients to sustain long-distance running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not consuming enough calories, or if the quality of your diet is poor, your body will not have the energy it needs to perform at a high level. This situation can lead to fatigue, low stamina, and decreased performance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Not_Getting_Enough_Sleep\"><\/span><strong>You\u2019re Not Getting Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, one of the most common reasons for low <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">running stamina<\/a> is a lack of sleep. When you sleep, your body repairs and regenerates cells, replenishes energy stores, and clears out waste products (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4651462\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not getting enough sleep, your body will not be able to properly recover from your runs. This can lead to fatigue, decreased performance, and a general feeling of being run-down \u2013 all of which will take a toll on your running stamina.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"You_Suffer_From_Exercise-Induced_Asthma\"><\/span><strong>You Suffer From Exercise-Induced Asthma<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise-induced asthma (EIA) is a condition in which strenuous exercise triggers symptoms like wheezing, coughing, and shortness of breath (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557554\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You may also cause airway constriction, inflammation, or excess mucus production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cause of EIA is not fully understood, but it\u2019s thought to be related to your airway&#8217;s reaction to cold air, warm air, pollutants, or other irritants.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that EIA is a treatable condition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4267026\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If you think you may suffer from EIA, talk to your doctor about getting a diagnosis and finding the right treatment plan for you. With proper management, EIA should not limit your running stamina or performance.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\"><i>Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-43414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/23-1024x576.png\" alt=\"how to increase stamina for running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/23.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/23-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/23.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/23.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"You_Have_Poor_Running_Form\"><\/span><strong>You Have Poor Running Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, poor <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">running<\/a> form can also lead to low stamina. If you\u2019re not using the proper technique, your body will have to work harder to move forward, which can lead to fatigue and a decrease in performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some common errors include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overstriding &#8211; <\/b><span style=\"font-weight: 400;\">This is when your feet land too far in front of your body, causing your muscles to work overtime to slow you down. Many runners will attempt to increase stride length to run faster, but this can lead to reduced speed and decreased stamina.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heel striking &#8211; <\/b><span style=\"font-weight: 400;\">This is when your heel strikes the ground first instead of your midfoot or forefoot. Heel striking can lead to a braking force that can sap your forward momentum and cause you to tire more quickly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of arm swing &#8211; <\/b><span style=\"font-weight: 400;\">Many runners make the mistake of keeping their arms glued to their sides while they run.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This may help you avoid swinging side-to-side, but it also prevents you from using your arms to generate power. Instead, allow your arms to swing naturally in a front-to-back motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you think your running form might be the issue, consider working with a coach or taking a running mechanics class. Proper technique can help you run more efficiently and increase your stamina.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"You_Lack_Mobility\"><\/span><strong>You Lack Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have poor mobility, your body will not be able to move through a full range of motion. This can lead to compensation patterns and inefficient movement, both of which can sap your energy and lead to fatigue.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-43398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1024x576.png\" alt=\"how to increase stamina for running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Quickly_Can_You_Build_Running_Stamina\"><\/span><strong>How Quickly Can You Build Running Stamina?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re wondering, &#8220;how can I improve my running stamina in 2 weeks?&#8221; the answer is that it largely depends on your current level of fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re already a relatively fit runner, you may be able to see significant improvements in 2 weeks. However, if you&#8217;re starting from scratch, it will likely take longer to see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, there are a few things you can do to help improve your running stamina in a shorter period:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Incorporate_Interval_Training_In_Your_Workouts\"><\/span><strong>1. Incorporate Interval Training In Your Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Interval training is a type of workout that alternates between periods of high intensity and low intensity. For runners, this could mean sprinting for 30 seconds followed by 1 minute of <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">easy running<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training helps improve your anaerobic capacity, which can lead to better running stamina (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24129784\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fartlek training, a type of workout that combines intervals of fast and slow running, can be helpful. It&#8217;s a great way to work on your speed and endurance simultaneously (<\/span><a href=\"https:\/\/www.runnersworld.com\/uk\/training\/a36362823\/fartlek-run\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">run<\/a> at a moderate pace for 2 minutes, then sprint for 1 minute. Repeat this cycle for the duration of your workout.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Incorporate_Cross-Training_Into_Your_Routine\"><\/span><strong>2. Incorporate Cross-Training Into Your Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cross-training refers to any type of exercise that is done outside of running. This could include swimming, biking, or even strength training. Cross-training helps to improve your overall fitness level, which can lead to better running performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7649149\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Strength_Train_2-3_Days_A_Week\"><\/span><strong>3. Strength Train 2-3 Days A Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The National Strength and Conditioning Association recommends strength training as a way to improve your running economy (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/infographics\/the-effects-of-strength-training-on-running-economy-in-highly-trained-runners\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running economy is a measure of how much oxygen you use while running at a certain pace (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-015-0007-y\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The more efficient you are, the less oxygen you&#8217;ll need, and the longer you&#8217;ll be able to run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how strength training can help improve your running economy:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you develop more powerful muscles which can generate more force with each stride.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It improves the way your body recruits and uses muscle fibers; this can make running feel easier.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you better control your body and avoid injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To see the best results, strength train 2-3 days per week and focus on exercises that target your glutes, quads, hamstrings, and core muscles.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-43333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-1024x576.png\" alt=\"how to increase stamina for running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improve_Your_Running_Form\"><\/span><strong>4. Improve Your Running Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we mentioned earlier, poor <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">running<\/a> form can lead to reduced stamina. If you want to improve your endurance, it&#8217;s important to make sure you&#8217;re using the proper technique (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2017\/07000\/Running_Technique_is_an_Important_Component_of.17.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Work on the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stabilizing your midsection:<\/b><span style=\"font-weight: 400;\"> A strong core will help you maintain good form and avoid injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keeping your head up: <\/b><span style=\"font-weight: 400;\">You should be looking ahead, not down at the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Landing softly: <\/b><span style=\"font-weight: 400;\">Try to land with your midfoot or forefoot instead of your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leaning forward:<\/b><span style=\"font-weight: 400;\"> This will help you generate more power and keep your center of gravity over your feet.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure if you&#8217;re using proper form, consider working with a coach or taking a running mechanics class. Improving your technique can make running feel easier and help you avoid injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Increase_Your_Mileage_Gradually\"><\/span><strong>5. Increase Your Mileage Gradually<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best ways to improve your running stamina is to simply run more. But, it&#8217;s important to increase your mileage gradually to avoid injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by adding 1-2 miles to your weekly running mileage. Once you&#8217;re comfortable with that, you can start increasing your mileage by 10-20%.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Work_On_Your_Breathing\"><\/span><strong>6. Work On Your Breathing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Breathing is important for runners because it helps deliver oxygen to your muscles. Usually, people hold their breath when they run, which can lead to fatigue. Instead, focus on breathing deeply and evenly through your nose and mouth. This will help improve your overall endurance.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\"><i>Swimming Vs Running: Pros, Cons, And Which One Is Right For You<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Take_Recovery_Days_Seriously\"><\/span><strong>7. Take Recovery Days Seriously<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Recovery days are just as important as training days when you&#8217;re trying to improve your running stamina.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On recovery days, take it easy and focus on active recovery activities like walking, yoga, or light stretching. This will help your body repair and rebuild muscle tissue so you can come back stronger for your next workout (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.00403\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is an important part of recovery, so make sure you&#8217;re getting enough shut-eye each night (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2468867319300379\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Most adults need 7-8 hours of sleep per night.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Make_Sure_Youre_Properly_Fueled\"><\/span><strong>8. Make Sure You&#8217;re Properly Fueled<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not eating enough or you&#8217;re not eating the right foods, your body will not have the energy it needs to sustain long runs. Make sure you&#8217;re consuming enough calories and:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex carbohydrates:<\/b><span style=\"font-weight: 400;\"> A great source of energy and can help you maintain your blood sugar levels during a run (<\/span><a href=\"https:\/\/journals.lww.com\/nutritiontodayonline\/Fulltext\/2018\/01000\/High_Quality_Carbohydrates_and_Physical.8.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Good complex carbohydrate sources include oatmeal, sweet potatoes, and brown rice. Increasing your fruit and vegetable consumption is helpful.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein:<\/b><span style=\"font-weight: 400;\"> Essential for repairing and maintaining muscle mass. A high-protein diet can help you recover more quickly and reduce post-run soreness (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Good sources of protein include lean meats, eggs, and dairy products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water: <\/b><span style=\"font-weight: 400;\">Staying hydrated is crucial for runners. Make sure you&#8217;re drinking enough water throughout the day and bring a water bottle with you on your runs.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-41474 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png\" alt=\"how to increase stamina for running\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Stretch_Warm_Up_And_Cool_Down\"><\/span><strong>9. Stretch, Warm Up, And Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Preparing and caring for your muscles and joints before and after runs is essential for maintaining good form, preventing injuries, and improving recovery.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Stretching\"><\/span><strong>Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lack of mobility can lead to poor form and injuries. So, it&#8217;s important to make time for stretching before and after each run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Active Isolated Stretching is a type of stretching that can be very helpful for runners. It involves holding a stretch for 2-3 seconds and then contracting the muscle for 2-3 seconds before releasing the stretch.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of stretching can help improve your range of motion and prevent injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25359132\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Before each run, do a dynamic warm-up to help loosen your muscles and prepare your body for exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). A good dynamic warm-up will include movements like lunges, leg swings, and high knees.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cool_Down\"><\/span><strong>Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">After each run, it&#8217;s important to cool down with some light activity and static stretches. This will help your muscles recover and prevent soreness (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Get_The_Right_Gear\"><\/span><strong>10. Get The Right Gear<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Comfort is key when you&#8217;re running, so make sure you have the right gear. Invest in a good pair of running shoes that are comfortable and fit well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also want to invest in some other gear like moisture-wicking clothing, a hat or visor, sunglasses, and sunblock. This will help you stay comfortable and protected from the elements when you&#8217;re out on a run.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Increasing your running stamina takes time and patience. Be patient with yourself and focus on consistent training. By following the tips above you can be well on your way to reaching your running goals.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Increase_Stamina_For_Running\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>In running terminology, stamina refers to the ability to sustain a certain pace over an extended period. Think of it as your gas tank for running \u2013 the more stamina you have, the longer you can sustain your energy output without hitting empty. While some people are born with higher levels of natural stamina, that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46107,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-46106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Increase Stamina For Running: 10 Expert-Approved Tips - BetterMe<\/title>\n<meta name=\"description\" content=\"If you&#039;re wondering \u2605 HOW TO INCREASE STAMINA FOR RUNNING, \u27a4 these 10 expert-approved tips will help you do just that. From proper nutrition to recovery days, follow these tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Increase Stamina For Running: 10 Expert-Approved Tips\" \/>\n<meta property=\"og:description\" content=\"If you&#039;re wondering \u2605 HOW TO INCREASE STAMINA FOR RUNNING, \u27a4 these 10 expert-approved tips will help you do just that. From proper nutrition to recovery days, follow these tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2038994897.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"How To Increase Stamina For Running: 10 Expert-Approved Tips\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\"},\"wordCount\":2199,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2038994897.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In running terminology, stamina refers to the ability to sustain a certain pace over an extended period. Think of it as your gas tank for running \u2013 the more stamina you have, the longer you can sustain your energy output without hitting empty. <\/span><span style=\\\"font-weight: 400;\\\">While some people are born with higher levels of natural stamina, that doesn\u2019t mean the rest of us are doomed to never being able to run long distances. Just like anything else related to fitness, your stamina can be trained and improved. <\/span><span style=\\\"font-weight: 400;\\\">Improving your stamina will not only help you in your running pursuits but can also translate to benefits in other areas of your life. Having good stamina requires self-discipline, delayed gratification, and a willingness to push through discomfort \u2013 all qualities that are beneficial in other aspects of life. <\/span><span style=\\\"font-weight: 400;\\\">To help you on your quest to better stamina, we've scoured the internet for the best tips from experts. Here are 10 of the most helpful tips we found on how to increase stamina for running, and answers to some common questions about the topic.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Is My Running Stamina So Low?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we get into how to increase your stamina, let\u2019s talk about some of the reasons why it might be low in the first place.<\/span>\\r\\n<h3><strong>You Lack Aerobic Base Training<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">One common reason is a lack of aerobic base <a href=\\\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\\\">training<\/a>. To run long distances, you need to have a solid foundation of aerobic fitness (meaning your body is efficient at using oxygen to produce energy).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This type of training takes time and patience and is best built gradually over several months.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\",\"name\":\"How To Increase Stamina For Running: 10 Expert-Approved Tips - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2038994897.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"If you're wondering \u2605 HOW TO INCREASE STAMINA FOR RUNNING, \u27a4 these 10 expert-approved tips will help you do just that. 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From proper nutrition to recovery days, follow these tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/","og_locale":"en_US","og_type":"article","og_title":"How To Increase Stamina For Running: 10 Expert-Approved Tips","og_description":"If you're wondering \u2605 HOW TO INCREASE STAMINA FOR RUNNING, \u27a4 these 10 expert-approved tips will help you do just that. From proper nutrition to recovery days, follow these tips.","og_url":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2038994897.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"How To Increase Stamina For Running: 10 Expert-Approved Tips","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/"},"wordCount":2199,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2038994897.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In running terminology, stamina refers to the ability to sustain a certain pace over an extended period. Think of it as your gas tank for running \u2013 the more stamina you have, the longer you can sustain your energy output without hitting empty. <\/span><span style=\"font-weight: 400;\">While some people are born with higher levels of natural stamina, that doesn\u2019t mean the rest of us are doomed to never being able to run long distances. Just like anything else related to fitness, your stamina can be trained and improved. <\/span><span style=\"font-weight: 400;\">Improving your stamina will not only help you in your running pursuits but can also translate to benefits in other areas of your life. Having good stamina requires self-discipline, delayed gratification, and a willingness to push through discomfort \u2013 all qualities that are beneficial in other aspects of life. <\/span><span style=\"font-weight: 400;\">To help you on your quest to better stamina, we've scoured the internet for the best tips from experts. Here are 10 of the most helpful tips we found on how to increase stamina for running, and answers to some common questions about the topic.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Why Is My Running Stamina So Low?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Before we get into how to increase your stamina, let\u2019s talk about some of the reasons why it might be low in the first place.<\/span>\r\n<h3><strong>You Lack Aerobic Base Training<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">One common reason is a lack of aerobic base <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">training<\/a>. 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