How to Build Stamina For Running

Do you want to increase the number of kilometers you run or be able to run longer without getting so tired? Whether you are beginner runners who want to run more, or an experienced one who wants to improve your marathon time, learning to build stamina will help you achieve your goals.

To begin, understanding how to build stamina for running means increasing the capacity of the muscular system to make long-term efforts, resisting fatigue, and recovering in a shorter time after exercise. In addition, having good physical stamina will help you perform daily activities at a higher level while consuming less energy.

Bear in mind that it takes education, motivation, and commitment to make each step worthwhile. When you least expect it, you’ll be running like you never imagined. Check out some tips below on how to build stamina for running.

1. Combine Aerobic Exercise With Strength

Generally, people alternate one day of strength exercises and another day for running (or aerobic). However, a good tip on how to create resistance to run is combining these two types of stimuli in a single workout.

With that, you will work more muscle groups and consequently use your cardiovascular system more. For example, right after the bench press, do push-ups, then run a kilometer as fast as you can, repeating this complete set. The strength exercises are crucial for you if you want to build stamina to run because strong muscles are extremely necessary for you to achieve your goal.

Check out the video below for the best three workouts to build stamina for running:

2. Be consistent

It’s no use running 1 km in a day and only running again in a week. There is no magic formula to create stamina to run overnight. Hard and consistent work is required to achieve the desired results. Doing the workout at a regular time will teach your body to adapt to the amount of work being done. For example, if you are starting to run and plan to exercise 3 times a week for 30 minutes a day, gradually increase your training time and day.

A tip on how to create resistance to run in this case is to increase the training time each week by 5 minutes. However, the key is to follow your training plan with commitment.

3. Run slow

The advice to run slowly can make runners smile. And yet, this is one of the main tips that allow you to progress in stamina. Here, you choose a running pace in which you feel comfortable, without being out of breath. It is possible to start this exercise by alternating walking and slow running, then gradually increasing the pace with the while improving the way you use your oxygen. Your initial stamina will allow you to build your heart or even recover effectively. In short, you need to feel able to run without getting tired fast.

4. Run long

This involves programming a long outing in your training plan. You are not asked to embark on a marathon but run for a longer period of time than what you are used to. It is recommended to do one per week. There is no need to set too big goals. For example, you can increase your running time by 5 minutes each week. You will then manage to train economically in the way you run and your stride will not deteriorate.

5. Invest in pace training

If you want to run longer and in long distances, you may be wondering: why do I need to do quick workouts? The answer is, including pace, training, and learning to run faster will make it easier to run at your pace over long distances. Usually, the so-called “tempo run” is run over a short distance and at a faster pace than usual. This will you to clear lactic acid from your bloodstream quickly. This means you will be able to cover a long-distance running before fatigue and lactic acid builds to slow you down.

6. Eat properly

What you eat directly interferes with your physical ability, such as creating resistance to run. For example, according to a study by the University of Exeter, drinking beet juice can increase your physical endurance. That’s because beet nitrate helps to reduce oxygen consumption by slowing the pace to reach exhaustion.

Thus, being aware of what you are eating is a great way to build up your stamina to run. If you are not eating healthy and nutritious foods, your body will not have the fuel it needs to increase its stamina.

7. Run with friends

Running with someone not only helps to increase your willingness and motivation to run, but it is also a great way to build your stamina for running. Especially in long workouts, having someone by your side makes all the difference, so you don’t give up when you’re tired.

If you have friends who run more than you, this can be another positive point. This puts you under pressure to go a little further than you would if you were alone. You will certainly end the training extremely satisfied with having completed it.

Cross-training to improve stamina

Cross-training allows training in several disciplines around its main sport, in this case, running. Improving your endurance also involves other sports. This practice will allow you to limit the risk of injury since each discipline has specific advantages.

Your knees have the right to rest. Do not hesitate to include in your training plan a session of another sport each week. Cardio classes in the gym are very complementary. Swimming will help you better manage your breathing. As for hiking, it will allow you to practice sports while admiring and enjoying nature. Crosstraining allows the development of its cardiovascular and pulmonary capacities.


Stamina is what most characterizes the runner. It allows you to run with greater ease and efficiency. You now have all the advice you need. Start building a plan to improve your stamina. But remember, to improve your stamina, you will have to learn to be patient. Whether you are a beginner or an experienced runner.