How to Build Stamina

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Running for significant distances, such as 10K or greater race distances, requires proper physical training to build the necessary cardiovascular and muscular endurance--what we can call stamina. A progressive approach to building stamina lets the athlete progress from an untrained to a trained state, if he is willing to take some time and devote himself to the goal.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

Running shoes

Step 1

Build frequency in your running. Start your training by running a consistent amount of time at a set frequency. For example, run 20 minutes three times a week as a start. Then increase the frequency of your workouts by adding days, progressing from three to four times a week, then from four to five days a week. Give yourself several weeks at each level to allow your body to adapt to the new frequency of exercise.

Step 2

Increase distance. Once you've established a frequency of running consistently four to five times a week, increase the distance or time of one of the runs steadily until it equals the combined time of your other runs. For example, if you are running four times a week for 30 minutes, increase one of the runs slowly (10 percent a week) until you can run for 90 minutes during this session. When extending the long run, it's OK to slow the pace to less than your normal shorter runs.

Step 3

Add harder efforts. Your final stage in building stamina is to add harder efforts. Take one of your shorter runs and begin to run sections of it at a faster pace. Start by taking small portions of the time and picking up the pace. For example, run faster for three two-minute sessions in your normal run. Increase the frequency and duration of these efforts.

Tips & Warnings

Consult with a physician before beginning an exercise program, particularly if you're sedentary.

Article Written By Nichole Liandi

Based in Virginia, Nichole Liandi has been a freelance writer since 2005. Her articles have appeared on various print and online publications. Liandi has traveled extensively in Europe and East Asia and incorporates her experiences into her articles. She holds a Bachelor of Arts in history from West Virginia University.

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