Archive for the tag - stamina

How to Build Stamina for Running: 7 Tips.

Hi Davey,

Whenever I go for a run or walk, I get winded and lose my breath within 30 seconds. I don’t have asthma, I’m in good shape and I eat well. Any advice?

Thanks,
Matt

Hey Matt,

Running is one of my favorite activities – and few things are as exhilarating as the resulting endorphin release and runner’s high.

But, as avid runners know, the stamina and endurance required to power through a run isn’t something with which we’re born. Endurance must be built over the course of time – and it can be a very gradual process.

Here are a few tips to get you started:

  1. Set a goal. It’s always helpful to set some sort of goal for yourself. It helps establish accountability and it gives you a way to measure your progress. Perhaps your goal is to run 1 mile by the end of the year without stopping.
  2. Pace yourself. When running longer distances, it’s important to pace yourself. You don’t want to start your run in a full sprint. Instead, start at a moderate but sustainable pace. Otherwise, you’ll burn out too quickly.
  3. Breathe. As it turns out, breathing is extremely important. As breathing keeps your blood oxygenated, I recommend inhaling for 2 or 3 counts – and then exhaling for 2 or 3 counts. Eventually, you can establish a breathing rhythm that will help get you into “the zone.”
  4. Don’t give up. If you’re winded after 30 seconds, don’t give up altogether. Walk for a few moments, catch your breath, and then run again. Continue until you finish your mile – or whatever goal you’ve set for yourself.
  5. Gradually, run more and walk less. Over time, you’ll notice that you’re not winded as quickly. Instead of running for 30 seconds, you may be able to run for 40 seconds. And then 50 seconds. Build on these gains to increase the amount of time you spend running versus walking.
  6. Try intervals. Intervals are a great way to mix things up and make speed gains. When performing intervals, you’ll alternative between sprinting for a set amount of time and jogging for a set amount of time. When I do intervals, for example, I jog for 60 seconds and then sprint for 60 seconds – and I do this for 15 minutes. In addition to incinerating body fat, this will make the perceived exertion in your regular run seem significantly less.
  7. Rest. Of course, it’s important to give you body plenty of rest to recover. Don’t run every day, and make sure you’re getting plenty of sleep.

By following these 7 tips, you’ll certainly make huge gains to your stamina over time.

Remember: It’s important to be very consistent in your training. If you take a week or two off here and there, you’ll stunt your progress. Keep with it, and I’m sure you’ll enjoy the results!

Love,
Davey