Running uphill helps improve your stamina.
There is no shortcut when it comes to increasing your stamina when running. Whether you desire to run for 30 minutes or for 3 hours, your running stamina and endurance has to be built up gradually. Not working on your stamina makes you get out of breath quickly, increases your risk for injuries and makes running more difficult. You can get stronger by mixing steady and high-tempo runs and incorporating strength-training exercises.
Instructions
1. Set realistic goals that will motivate you to keep going once you achieve them. If you can only run for 30 seconds straight, work toward running for 30 minutes. Once you can run for 30 minutes straight, set a new goal.
2. Perform steady runs on two to three days of the week. Run for as long as you comfortably can and gradually increase the length of your run each week. You can run 1 mile the first week, add a 1/2 mile the second week, and another 1/2 mile the third week. Work at your own pace.
3. Incorporate interval training in your running routine. Switch between running and walking or jogging. Walk or jog for 1 to 2 minutes before speeding up to a 15-second to 3-minute run. Go back-and-forth between the different intensities and aim to complete 30 minutes. Adjust the length of the intervals according to your fitness level. Perform interval training two days of the week.
4. Add variety to your training routine to keep your body challenged. Set the treadmill at an incline or run uphill outdoors. Running uphill is harder than running on level ground. When you go back to running on level ground it will seem easier because you are used to running uphill. Run outdoors if you are used to running on a treadmill. The scenery will keep you from getting bored and weather will create an added challenge.
5. Practice breathing to help increase your cardiovascular capacity. Sit in a chair or stand up straight. Inhale as much air as you can through your nose. Hold your breath for 5 seconds before releasing it through your mouth. Repeat this five times or whenever you can use extra oxygen during the day.
6. Develop a breathing technique. Breathing incorrectly affects your performance and can lead to cramps in your side. Breathe through your mouth when running. Avoid shallow breathing from your chest; take belly breaths. Go by the rhythm of your run. Inhale during two to three steps and exhale during the next two to three steps.
7. Take on strength-training exercises on two days of the week to help your body get lean. Focus on exercises that strengthen your entire body. Perform exercises such as lunges and squats to strengthen your legs. Incorporate crunches for your abdominal muscles. Do pushups for your arms and chest and deadlifts for your core. Use light weights and heavy repetitions to avoid getting bulky.
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