DOLCE LIFESTYLE:
9 Ways to Increase Your Running Endurance
by Samantha Coogan, MS, RDN, LD
1. Strength Training
Having a strong core and legs will help produce more power to help you run faster and ultimately increase stamina.
2. HIIT (High Intensity Interval Training)
This type of training helps your heart and lungs build stamina for high intensity work.
3. Don’t Stop Running
Results happen right at the point where you feel like giving up. When this point comes, push yourself to run an extra mile or an extra 5 minutes. Get yourself out of your comfort zone! This is where the results are waiting.
4. Plyometrics
Explosive movements such as burpees, squat jumps, box jumps, etc., are important for improving your VO2 max (the maximum volume of oxygen that an athlete can use), which in turn will improve your stamina.
5. Interval Training
This is running at different intensity levels for different lengths of time. For example, you could run 200 meter repeats on a track in which the first 200 meters would be an all-out sprint, the next 200 meters would be a “cool down” closer to 75% effort, the next 200 meters back to all-out effort, and another “cool down”.
6. Stretch
ALWAYS warm-up before your run and ALWAYS cool down afterwards.
7. Diet
That phrase “you are what you eat” will definitely affect your performance in any sport. If you want to perform great, then you need to eat great.
8. Music
Stride rate is extremely important in running and the right songs can you help you improve upon that. Plus good music puts you in the right mindset to get work done.
9. Rest
It’s part of the program! Your body needs time to rest and repair. Aim for a minimum of 7 hours per night and don’t run every single day. Your body will thank you for the break as many people don’t realize the impact running puts on the skeletal system.
