Whether you're a seasoned long-distance runner or new to running, you probably know how important cardio endurance is. By bumping up your stamina even a little, you may be able to push on for another mile or run your personal best. If you're ready to take your running to the next level, read on for helpful suggestions.

1

Eat high-energy foods 2 hours before you run.

2

Drink 2 hours before you run so you're hydrated.

  1. Consume 17 to 20  fl oz (500 to 590 ml) of water before you run. Try to drink fluids a few hours before you run so your body has a chance to become hydrated. Then, drink an extra 7 to 10  fl oz (210 to 300 ml) of water every 10 to 20 minutes of your run. Staying hydrated helps your body regulate temperature and deliver energy to your cells. It also protects your joints from impact which is important when you're running.[2]
    • If you're slightly dehydrated, don't just fill up on fluids and immediately go for a run. Your body needs some time to rehydrate before you exercise.
    • Going on a run that's over 1 hour long? Drink a sports drink instead of water to replace electrolytes and carbohydrates.
3

Run in shoes that fit your needs and give you support.

  1. A great pair of shoes goes a long way in preventing injuries. Go to a local running shoe store and try on several pairs to figure out what's most comfortable for you. Staff should be able to learn what kind of running you do and which shoes work best for it. They may also recommend specific supports so you can comfortably run for longer.[3]
    • For example, if your feet have high arches, they may recommend a shoe or insert that gives extra cushioning. These supports can absorb shock, too so you may be able to run for longer without feeling the same impact.
    • Replace your worn-out running shoes instead of hanging on to them. New shoes really protect your feet and enhance your running.
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4

Focus on good running posture.

6

Run on challenging terrain.

9

Increase your workout goals by 10% a week.

  1. Aim to improve your running distance or time by up to 10% every week. You might be excited to really push yourself for big gains, but give your body a chance to build new muscles slowly. By gradually extending your workout time or distance, you'll build stamina.[9]
    • For example, you may do an interval workout and run 3 miles (4.8 km) for 5 days of the week. Go for a longer run on 1 day to test your endurance and rest the next day. The following week, you may extend your interval workouts by 10 minutes and run an extra 12 mile (0.80 km) each day to build your endurance.
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10

Include interval training in your workouts.

  1. Break your runs into intense and moderate bursts of speed. Interval training sounds complicated, but it's basically alternating between shorts bursts of intense activity that last around 30 seconds with moderate activities that last for 1 to 2 minutes. You'll burn a lot of calories and your aerobic capacity will improve so you can run for longer.[10]
    • For example, do a 10 minute warm-up—start with a rapid walk that becomes a slow jog. Then, ease into your regular jog for a few minutes before you spring at top speed for 30 seconds. Go back to a light jog for 1 to 2 minutes before you spring again.
    • Play around with the amount of time that you spend in intense activity. Keep in mind that you'll need a little longer recovery time with moderate activity if you're really active.
12

Do low-impact activities like walking and swimming.

13

Add pilates to your schedule.

  1. Pilates improves your flexibility and can increase your stamina. You probably think of pilates as a stretching activity, but it's a great way to strengthen your legs, core, and back. Even just an hour or two a week can help you become more flexible, which supports the muscles you're developing. To get you started with helpful pilates exercises, try:[13]
    • Side leg kick: Lay flat on your stomach and raise your upper body on your forearms. Bring one leg back toward your butt. Then, lower it and draw back the opposite leg. Do 20 reps.
    • Rowing: Sit up straight with your legs stretched in front of you. Wrap a strap around your legs and cross the ends when you hold them. Then, pull the straps up to your torso and release. Repeat this 10 times.
    • Kneeling sidekick: Kneel on a mat and tip your upper body to 1 side. Stick your arm down to support you and bring the other arm behind your head. Then, stretch out the opposite leg and lift your leg—you can go up and down or move it in circles. Do this about 10 times before you work the other side.
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Expert Q&A
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  • Question
    How can I last longer while running?
    Francisco Gomez
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
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    Expert Answer

    Support wikiHow by unlocking this expert answer.

    When you're training, try increasing your distance or time by 10% each week to condition yourself.
  • Question
    What foods can I have to increase my stamina?
    Francisco Gomez
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Have some complex carbs, like whole wheat bread and pasta or brown rice, the day before you run to help maintain your energy.
  • Question
    What should I eat and drink after running?
    Community Answer
    Community Answer
    Try a banana and a glass of water. When running, your body uses carbohydrates for fuel, and loses water and electrolytes through perspiration. These are the things that you should focus on replacing through post-workout nutrition.
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Warnings

  • Listen to your body so that you avoid injury. Make sure to stretch, warm up, and cool down. Also, make sure that your shoes fit properly.
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About This Article

Francisco Gomez
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Fitness Coach
This article was co-authored by Francisco Gomez and by wikiHow staff writer, Jessica Gibson. Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running. This article has been viewed 3,146,049 times.
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Co-authors: 117
Updated: January 18, 2022
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Article SummaryX

To increase your running stamina, try cross training, such as lifting weights, which will teach your body to use oxygen more efficiently. You can also try intervals on a stationary bike. Just increase the tension on the bike until it's difficult to pedal, stand up, and push hard for half a minute. Then release the tension as you sit down on the bike and catch your breath. These intervals will help you when running hills. Additionally, swimming is a great way to build upper body strength, which many runners lack. To learn more about how to create a training schedule and start a routine, keep reading!

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