Love running for a workout, but get tired easily? This blog will guide how to increase your stamina and endurance for running if you are a newbie. Whenever you feel crossing a particular distance running on foot quite challenging, you should increase your stamina and endurance. Running a marathon might seem very tough at first. But once you increase your running stamina, you will find it much easier. This stamina and endurance will not only help you to run longer distances but also increase your overall energy to do various other tasks. Hence, here are a few running guidelines for newbies.
7 Running Guidelines For Newbies
Being consistent in any form of exercise is one of the key secrets that lead to desirable results. Consistent training will build your stamina and increase your aerobic capacity. It will also strengthen your muscles and give you more endurance power. You also need to gradually add extra runs to your running schedules.
Gradually Increase the Distance:
Slowly increase your long run by 5 to 10 minutes every time, or just add 0.8 km to 1.5 km each time. Your goal should be to run for half a marathon or a full marathon. Furthermore, your long runs should cover up to 50% of the total distance you plan to do for a week.
Take Tempo Runs in Between:
Either you can schedule tempo runs at the beginning and end of your running week, or only focus on tempo runs. These are run over a shorter distance but at a higher pace. Such fast-paced running trains the body to clear lactic acid from your bloodstream rapidly. They thus are giving you the energy to run longer. Tempo runs should ideally last from 20 to 40 minutes for beginners and up to 60 minutes for advanced runners.
Eat Proper Food to Build Endurance
If you want to increase your stamina for running, you need to focus more on carbs. Concentrate on getting 55% to 65% of calorie intake from carbs. Hence, it’s essential to have a carbohydrate-based meal, before you begin your long run, to give you energy. If you feel fatigued or in a low mood to cover your planned distance, increase your carbs.
Change your Running Techniques
You need to work on your posture, your running time, distance, and type if you want to run farther without feeling tired. A good technique is to run tall ensuring that your feet are placed under your center of gravity and keeping a cadence of 170 – 180 steps per minute. If you are obese, you should lose weight too to be able to run lighter and better.
Hydrate your Body Before and After Runs
Don’t forget to drink enough water before going for a run. Lack of adequate fluids will slow you down or force you to stop mid-way. Also, if you are running for more than 30 minutes, you need to rehydrate in between your run too.
Carry Your Music
Running alone or without anything to motivate you can be very boring. So, you can run along with your friends. Company often helps you tolerate higher levels of discomforts and also motivates you to try harder. If you love music, carry your air pods to distract you from counting the kilometers.
Also, remember to wear comfortable running gear to help your body breathe and soak up your sweat. Do not wear tight clothes. Good running shoes are also a must to give your feet the proper support. Running is a great exercise to stay fit and lose weight. These above-mentioned tips are the best running guidelines for newbies.