How to Increase Running Speed and Stamina

  • Blog
  • 19th February 2019

Every beginner runner is concerned with two things: running farther and running faster. And that’s fair enough. Every runner irrespective of his/her age and experience has this goal. And being a runner, one might never feel like has made it. Your pace and distance ambitions will grow over time. To achieve any such ambitions and goals as a runner, the basic training principals that you train as a beginner will hold true for the rest of your running career. So running them early would be a really solid step.

No matter if you are a beginner or an experienced runner; you need to do a mix of speed and strength training to develop both your aerobic and anaerobic energy systems. Gradual and consistent training will continue to enhance your performance potential over time.

What should that training be, exactly?

Here are few tips that will help you embark you speed and distance goals and will work for both beginners as well as experienced runners.

  1. Increase the Distance Each Week: Try to gradually increase you running distance every week. This will help you push your speed without overdoing it. Take few short weekday runs, then one long weekend run that gets progressively longer every following week.
  2. Add speed to your long-runs: It is good to throw speed work into long runs to prepare your body to push through the inevitable fatigue you’ll experience in a real race. That said; try speeding up the pace for the last minute of every mile.
  3. Listen to your body: As mentioned, when increasing the distance of your run every week, you should pay attention to how you’re feeling and adjust your mileage accordingly. You don’t want to overdo. Besides any obvious aches and pains, if you feel like you’re getting sick, loss of appetite, and poor sleep all signals that you’re overdoing it. Every hard training session should be followed by at least one easier recovery days.
  4. Build an Endurance Base: If speed work feels totally miserable right now (for beginners), only focus on your endurance for a bit. Running for 20 consecutive minutes can be daunting when you’re a beginner. It is okay—you will still progress every time you hit the pavement. Just slowly add in some simple speed intervals.

Pro Tip: Before each workout, though, remember to start with a dynamic warm up. Warm-ups minimize your risk of injury, increase heart rate, raise blood flow to your muscles, and help you burn more calories mid-workout.

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