Stamina is the strength and energy needed to exert oneself for an extended period of time. The word most commonly refers to the exertion needed for physical activities like exercise and sports. Here are the five tips to improve your stamina –
1. Start slow and tackle small steps
It’s always smart to start slow and aim towards your goal. This is especially true if you’re new to a running schedule. If you’ve been doing 4-mile runs, don’t increase it by going up to 7 miles. To avoid injury and burnout, go up in small steps, such as increasing by 1 mile each week. You’ll tackle your goal in small steps. It won’t do you any good if you’re injured.
2. Commit to training
You have to be consistent with your training to increase your running stamina. If your running workouts don’t progress in volume or intensity over the course of months, there will be no progress. You would have to commit to your training and be regular.
3. Alter rest times and intervals
Other than simply increasing the number of miles you run each week, limit your recovery time between intervals, while also increasing the intensity of the running intervals. However, the recovery period both during the workout and after is critical, especially when it comes to avoiding injuries.
4. Choose physical activities that you love
It’s easier to push yourself physically, improving your stamina, when you’re doing something you enjoy, rather than something you dread. Tailor your workout to include mostly activities that you enjoy. If you’re not sure which types of exercise you enjoy, experiment by including many different kinds in your workout for a month or two. You may discover, for instance, that you prefer low-impact exercises, like swimming and biking, over your previous attempts running.
5. Work out for longer periods at a moderate intensity
Instead of going all out for a short amount of time, focus on going for a longer amount of time at a lower intensity. By training for longer periods of time, you’ll have a better baseline to increase, which makes improving your stamina already much easier.