How To Improve Running Stamina In 2 Weeks – 2022
Whether you are an avid runner or starting a running training plan. Running further and faster are some of the goals people chase.
Unfortunately, there is no fast way or a secret way to improve running stamina. Your running stamina takes time and effort to improve.
However, there are some general guidelines you should follow. That way you can get the best out of your training.
So, in this article, we discuss:
– How to build running stamina in 2 weeks
– What is stamina in running
– Tips to build running stamina
So if you want to learn some tricks to help improve your endurance and stamina, keep reading.
What Is Stamina?
Even though most people know what stamina means, it is often used in a broad term. Stamina is a mixture of strength, energy, and endurance that allows you to sustain physical or even mental efforts for longer periods.
When you increase your stamina, it allows you to endure less discomfort and stress, allowing you to run further and fast. It also allows you to reduce fatigue mentally, and allow you to push past exhaustion.
Having high stamina is one of the most important things when it comes to running. It allows you to perform at a higher level while using less energy. Thus making you more efficient.
While this article is mainly related to running, stamina is also related to many other things in our lives. For example, having high stamina can also mean having more resistance to fatigue, illness, and having a stronger mental ability.
5 Tips To Build Running Stamina
When it comes to building your running stamina, there are some basic tips you can follow. These tips can help improve your stamina rapidly and allow you to run faster and further with less fatigue.
1. Be consistent with your training.
To improve your aerobic fitness and endurance, you need to train consistently. Consistent training will help improve your aerobic capacity, which means more oxygen will flow to your muscles. It will also mean your muscles will become stronger and less likely to fatigue.
That’s why it is important to increase the length of your endurance runs. So, the body doesn’t adapt to the training and plateau. However, it is important not to push things too fast. That means slowly building up your endurance over time. Then once paired with active recovery weeks, you will start to see your stamina improve.
2. Don’t forget the long run
To build your running stamina, you need to run further. To improve your stamina you will need to add 5-10 minutes to your long run every week. This run should be done at a slow and sustainable pace. then every 4-5 weeks you should include a recovery week, and this is when you should reduce the distance of the long run, before building up where you left off. This will allow the body to shed any fatigue and gain the benefits of the long run.
Generally, your long run should roughly be 30-50% of your total distance for the week.
3. Fuel yourself properly
Many runners forget to fuel themselves both during, before, and after a run. This, in turn, ends up affecting their stamina. As a runner, it is important to fuel correctly. This means getting around 55% – 65% of your daily calories from carbohydrates.
It is also important to have a carbohydrate meal before training, this way your glycogen levels will be full for your training, and ensure you have enough energy to finish your training.
Fuelling during your long runs is important too. This will allow you to not only get through your workout strong but also speed up recovery between runs.
Your diet should consist of complex carbohydrates outside of training, while during a run it should consist of a mixture of simple and complex carbohydrates. This will help prevent your blood sugar levels from spiking, causing you to have an inconsistent energy pattern.
When you start to run more to increase your stamina, recovery becomes even more important. Without adequate recovery, your body will break down, you will become fatigued and you won’t see your stamina improve.
Good and fast recovery comes from a combination of things. This includes:
– Reduction in training load
By focusing on all these, you are more likely to recover quicker from your training and allow your body to gain the benefits from the increased training load.
5. Running economy
Improving efficiency is another key to improving your running stamina. So, working on your running technique can help you reduce the energy needed to move forward. Thus increasing the distance, and speed you can run at. Not only that, but it can also prevent injuries and reduce weight. If you are unsure about how efficient your running technique is, reach out to a running coach. They can analyse your running form.
How To Improve Running Stamina In 2 Weeks
Unfortunately, there are no secret ways to improve running stamina overnight. But there are some simple tricks to improve stamina in 2 weeks. These include:
– Slow down your runs
– Increasing the distance by 5-10% each week
– Fuel correctly, during and after training
– Be consistent over these two weeks
– Allow enough recovery between workouts
– Get adequate sleep
By following some of the tips above, you should see an increase in your running stamina over 2 weeks. However, if you keep up this consistency you should see a continuous improvement in your stamina.
If you aren’t seeing any improvement, it may be worth reaching out to a running coach. They can help make adjustments to your training plan and help adjust anything that is preventing you from seeing the gains you want. Alternatively, look at every part of your running training, including recovery, sleep, stress, and workouts. Making some small adjustments will pay dividends in the future.