One of the main benefits of running regularly is developing and enjoying good stamina. Good stamina is key to athletic performance and excellent health. For instance, to get the most out of any cardio workout routine, you ought to be able to sustain that activity for more than 20 minutes. For that, good stamina will help you to take full advantage from your workouts sessions while at the same time enjoying every second of it.
As a result, if you're looking to improve your stamina for running-or any other cardio workout routine, here are 2 running strategies that can help.
Tempo Runs
For starters, if you are new comer to the sport, work first on gradually building your cardio foundation and endurance level by opting for a less challenging training program. Try the beginner's walk-run-walk program and gradually build your endurance level. However, if you're sure about your running capabilities, then you can incorporate Tempo runs into your training program.
Tempo running is the ideal training strategy for improving running speed and distance while experiencing less fatigue. This type of running increase your lactate threshold, meaning that your muscles become better at handling lactic acid build, thus you run with less fatigue.
The pace of a tempo run should be at around 70-80% of your maximum aerobic capacity. Meaning that you exercise at just past the spot where you start to experience lactic acid build-up in your working muscle. Always begin your tempo runs workout with a decent warm-up so you don't hurt yourself or experience premature exhaustion. The proper warm-up will make sure that you're getting the most out of the training session without running the risk of discomfort or burnout.
Interval Running
If time is an issue for you, then interval running is the way to go. Also known as High Intensity Interval Training (or HIIT), this type of training is ideal for shedding pounds and boosting stamina without using up much of your limited time. All you need is 30 minutes and you'll get the best workouts ever.
Interval running consists of performing repeated intervals of high and low intensity running. The intensity and length of each interval will largely depend on where you're at on the fitness ladder and training goals.
As a beginner, try out this 30-minute interval running workout:
- Begin with a 5 minute jog as warm-up. Warming is critical since it helps you get prepared for the exercise ahead and prevents injury and premature fatigue on the training session.
- Perform your first running one full minute interval at 80% of your maximum heart rate, then slow it down into an effortless jog to allow for recovery and rejuvenation.
- Go for another running interval but at 85-90% of your max, take another one full minute for recovery.
- Repeat the cycle 6-7 times.
- End the workout with a 5 minute slow jog as a cool down. Breathe deeply and get your heart rate to it normal level.
Try this training workout a couple times per week. However, don't feel the need to follow it verbatim. Adjust the length of each interval to your fitness level.
Though these 2 training strategies are powerful and can boost your stamina in the shortest times possible, the key to success is speed of implementation. You need to take action and adjust your approach accordingly. And always remember to stay within your fitness level.
David DACK is a runner and an established author on weight loss, motivation and fitness.
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