How to Improve Your Running Speed and Stamina (Without Overdoing It)
Running is one of the most accessible ways to stay active and healthy. Of course, the key to seeing the best possible results from your runs is to work on improving your speed and stamina. This helps you run for longer distances before you get fatigued, meaning you’ll get the most out of every run you take.
In this guide, we’re going to look at a few proven ways on how to improve your running speed and stamina, all while ensuring you don’t overwork yourself. Let’s get started!
1. Gradual Changes
Naturally with improved stamina comes longer runs. Remember though that better stamina should lead to longer runs, not the other way around!
What do we mean by this? Simply put, it means jumping from 1-kilometre runs to 10-kilometre ones won’t magically increase your stamina. In fact, it could easily lead to excess fatigue, overuse of your muscles, and prolonged recovery times.
To avoid these roadblocks and potential hazards, it’s vital that you make gradual changes to your running routine. A good rule to follow is the 10% rule, which is that you should increase your weekly running distance by no more than 10% per week. By increasing your overall distance in these small increments, you’ll give your body the chance to adapt, which will result in better performance and a far lower risk of overdoing it.
2. Consistency Above All Else
There is only one way to improve your running endurance: doing it as regularly as you can! By setting a running schedule and staying consistent with it, you’ll put your body into a predictable rhythm of exertion and recovery.
While you’ll need to tweak your running plan to your specific needs and abilities, we recommend that experienced runners aim for three to four runs a week for the best possible results. If you’re a beginner, it’s better to start slower—perhaps one or two runs a week—to ensure your body can get used to your new routine.
Staying consistent with running can be a big challenge for many. To avoid slipping out of your routine and losing motivation, we recommend running with a friend, using mileage tracker apps to inspire you, or writing runs down in your calendar. These help your brain adjust to the routine and will eventually make regular running a habit like any other.
3. Incorporate HIIT
High intensity interval training, or HIIT, is a great way to boost your overall endurance. So what exactly is it?
HIIT essentially means dividing your workouts into periods of intense, maximum-effort exercise and short periods of lower-effort ‘rest’. When you quickly cycle between these two states, you’re improving your heart and lungs, which will help build endurance and get better results from regular running.
There are lots of ways to incorporate HIIT into your running routine. One idea is to incorporate hill runs into your weekly schedule—run as fast as you can up a hill for about 30 seconds, then walk down for 60. Alternatively, sprint on flat ground for 30 seconds, then jog for 60 seconds as your rest period. For the best results, incorporate some HIIT into your running routine two to three times per week.
4. Work On Your Body and Mind
Did you know that your mind, and especially your stress levels, can impact your running performance? It’s true! Both emotional and physical stress can have major impacts on your stamina, speed, and overall performance. When we’re stressed, our bodies release high levels of the hormones cortisol and adrenaline. This can cause many challenges on its own, especially when combined with the other effects of stress, such as compromised immune function, poor sleep, and reduced physical recovery abilities.
Because your body can’t regenerate as efficiently when you’re stressed out, finding ways to manage stress is vital for improving running performance. There are all kinds of methods to reduce stress, from meditation, to mindfulness, to yoga. For some people, the act of running itself can work as a stress reliever! Take some time to experiment with different stress release methods and see which ones work the best for you.
5. Warm Up, Cool Down
Running without a warm-up is one of the easiest ways to injure yourself, and it’s unfortunately very common. However, you can drastically reduce your risk of an injury with a simple 10-minute warm-up before beginning your runs. To get the most out of a warm-up, we suggest incorporating dynamic stretches. These motions help your body prepare for the active, explosive motions of running, helping you perform better and longer. Of course, be sure to spend the same amount of cooling down after a run—walking and gentle stretching is a great way to reduce recovery times and get you ready for your next run.
6. Add Strength Training
When you’re working on your stamina and speed, don’t skip the strength training! Incorporating other types of training into your running plan improves physical balance and directly results in better performance. When your body is physically stronger, your muscles will use less oxygen to run, which will help improve your pace and your endurance.
If you’re not sure where to start with strength training to improve your running performance, here are a few ideas:
Squats
Deadlifts
Lunges
Bent-over rows
Leg presses
Overhead press
Plyometric exercises (explosive motions, such as box jumps, clap push-ups, and tuck jumps)
7. Work with a Professional
If you’re looking to see the best possible results from your running routine, an experienced physiotherapist can be your greatest asset. Not only will they help you create a customized fitness plan that actually caters to your needs, but they can also help you understand the ways in which your body is interlinked. With this knowledge, you can cross-train, warm up, and cool down with confidence, knowing that every aspect of your running plan is working to boost your stamina and speed.
When you work with a physiotherapist, you also get peace of mind when it comes to injuries and fatigue. If you’re noticing even slight discomfort, they can help you discover the source, and will find ways to adapt your routine to avoid it becoming an issue. They’ll also work closely with you throughout your running journey, tweaking your fitness plan to stay within your abilities while carefully pushing your limits to help you reach your full potential.
Contact us today if you’re ready to see the impact a dedicated professional can have on your running speed, stamina, and endurance!
Disclaimer: This BLOG content is provided for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The creators of this BLOG are not liable for any actions or decisions taken by individuals based on the information presented herein. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
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