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Improve Running Stamina

Good stamina is the foundation for any cardio workout - especially running. If you have good stamina, you’ll definitely get the most of each workout session while enjoying every moment of it. On the other hand, low stamina makes working out a living hell. It’s the reason why so many people shy away from running as an exercise activity despite the long list of benefits that comes with this type of training. Not only that, low stamina can make your life dull, lethargic and difficult as it’s usually associated with being out of shape and unhealthy.

Therefore, if you’re looking to improve your stamina via running as an exercise workout, here are 2 training strategies that can help.

Set a Realistic goal: Progress and Build Gradually

Setting the right stamina goal is key to progress and injury-free running. Most beginners get injured for one main reason: Doing too much too soon. This is not the best way to build your stamina, in fact, it’ll only leave you injured and disappointed. Instead, set challenging but realistic goals and build on that. If you’re a newcomer to the sport of running, then you should start by walking first and then running later. Try the beginner walk-run-walk program and gradually build your endurance level.

After that, start increasing your running mileage by setting the right goals. For instance, if you know you can run 5 miles but it takes you a considerable effort, you may be going too far. Instead aim for 3 miles and gradually build on that. As the training progresses forwards, take it up a notch. Just don’t rush it. Soon enough you will see yourself running 9 or 10 miles without much trouble.

Interval Hill Running

Another powerful and very intense training strategy for runners is interval hill running. Hills are your ultimate ally if you’re after building leg strength and eventually improving running performance and stamina. In other words, hill running is strength training in disguise. This type of running is very intense so if you’re a beginner, you need to be cautious not to do too much, otherwise you’ll definitely hurt yourself.

Nonetheless, here is how you proceed when doing an interval hill running workout:

- Start with a decent warm-up by jogging slowly for 5 to 7 minutes. No hills yet. You’re gradually preparing your body for the hard work ahead.
- Find a good hill that’s 100 to 300 meters long with a good upgrade slope.
- Start with 2 to 3 intervals according to where you’re on the fitness ladder and your training goals.
- Maintain good form when going uphill. Shorten your stride; your posture should be upright. Head, back and shoulder forming a straight line over the feet.
- On the downhill, let yourself go. Don’t hold back, nor land on the heels. Make sure to breathe deeply and prepare for the next hill interval.
- Always end the workout with a 5 minutes slow jog as a slow down, cool down. Never stop on the spot. Instead get your heart and breathing rate under control and gently stretch afterwards.

These 2 running training guidelines are a sure way to build your stamina in no time. Nonetheless, knowledge is just potential power; you need to practice the new skill and readjust your approach as you go along. And always remember to stay within your fitness level.

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to  http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" FREE report.