and Workouts Pilates
the foundation for any cardio workout - especially running. If you have
good stamina, you’ll definitely get the most of each workout
session while enjoying every moment of it. On the other hand, low
stamina makes working out a living hell. It’s the reason why
so many people shy away from running as an exercise activity despite
the long list of benefits that comes with this type of training. Not
only that, low stamina can make your life dull, lethargic and difficult
as it’s usually associated with being out of shape and
Therefore, if you’re looking to improve your stamina via
running as an exercise workout, here are 2 training strategies that can
Set a Realistic goal: Progress and Build Gradually
Setting the right stamina goal is key to progress and injury-free
running. Most beginners get injured for one main reason: Doing too much
too soon. This is not the best way to build your stamina, in fact,
it’ll only leave you injured and disappointed. Instead, set
challenging but realistic goals and build on that. If you’re
a newcomer to the sport of running, then you should start by walking
first and then running later. Try the beginner walk-run-walk program
and gradually build your endurance level.
After that, start increasing your running mileage by setting the right
goals. For instance, if you know you can run 5 miles but it takes you a
considerable effort, you may be going too far. Instead aim for 3 miles
and gradually build on that. As the training progresses forwards, take
it up a notch. Just don’t rush it. Soon enough you will see
yourself running 9 or 10 miles without much trouble.
Interval Hill Running
Another powerful and very intense training strategy for runners is
running. Hills are your ultimate ally if you’re after
building leg strength and eventually improving running performance and
stamina. In other words, hill running is strength training in disguise.
This type of running is very intense so if you’re a beginner,
you need to be cautious not to do too much, otherwise you’ll
definitely hurt yourself.
Nonetheless, here is how you proceed when doing an interval hill
- Start with a decent warm-up by jogging slowly for 5 to 7 minutes. No
hills yet. You’re gradually preparing your body for the hard
- Find a good hill that’s 100 to 300 meters long with a good
- Start with 2 to 3 intervals according to where you’re on
the fitness ladder and your training goals.
- Maintain good form when going uphill. Shorten your stride; your
posture should be upright. Head, back and shoulder forming a straight
line over the feet.
- On the downhill, let yourself go. Don’t hold back, nor land
on the heels. Make sure to breathe deeply and prepare for the next hill
- Always end the workout with a 5 minutes slow jog as a slow down, cool
down. Never stop on the spot. Instead get your heart and breathing rate
under control and gently stretch afterwards.
These 2 running training guidelines are a sure way to build
your stamina in no
time. Nonetheless, knowledge is just potential power; you need to
practice the new skill and readjust your approach as you go along. And
always remember to stay within your fitness level.
About the author
David DACK is a runner and an established author on weight loss,
motivation and fitness. If you want more free tips from David DACK,
then go to http://www.runnersblueprint.com
and for a limited
time you can grab this special "Weight Loss By Running" FREE report.