HOW TO INCREASE ENERGY AND STAMINA WHEN RUNNING
HOW TO INCREASE ENERGY Someday in the future, the distance that now seems like a challenge will seem like a piece of cake. When this time comes it will mean that you have increased energy by running. It is not that a marathon is going to seem easy to you, but one day you will look back and realize that what was once a challenge is now easy.
The increase in vigor when running is the result of a constant training plan: you will have to run several times a week to improve your physical form, there are no shortcuts for this. As a general rule, it will take you anywhere from 10 days to 4 weeks. The time will vary from the type of race, whether they are fast and intense or longer.
Before you start working on increasing energy, you should take an assessment of your current aerobic level and work on that basis. Whether you are a beginner and want to reach your 5K or if you have more experience and want to increase energy for the last meters of a marathon, the advice is the same. Trying to do a lot in a short time will not help you, it will only lead to injury or overtraining.
INCREASE YOUR STAMINA WITH THESE TIPS
1. BE CONSISTENT
To increase your aerobic capacity and be able to run more distance, you have to train consistently. Regular training will help you build your aerobic base, increase your aerobic capacity (the oxygen your muscles can use),
And strengthen your muscles. When you start adding extra runs to the week, remember that they should be easy and slow. You should do 3-4 sessions a week of 30 minutes or more. Try running more distance in one of the sessions.
2. RUN LONGER DISTANCES
Surprise: to run more distance you have to run more distance. You can add 5-10 minutes or 0.8-1.6 kilometers to each run. It may not seem like much to you, but it all adds up. If you are training with higher volumes, for example if you are training for a (half) marathon, your long run should be between 30 and 50% of the total distance for the week.
Run your run at a slow and sustainable pace. Many people tend to run too fast and have trouble finishing with energy. Go slowly and focus on the distance. Remember: after speed comes resistance.
3. TEMPO RACING
These races usually involve a short distance, but at a higher pace than you usually do. These runs train the body to clear lactic acid from the bloodstream more quickly, so you can run longer without being slowed down by fatigue or lactic acid. It will also make short distances seem much easier for you.
Tempo runs should be comfortable to hard and should last 20-40 minutes and up to 60 minutes for experienced runners. They shouldn’t take your breath away, but should have a demanding pace that you can maintain throughout the race.
4. EAT FOR MORE STAMINA
Hello carbohydrates ! If you are a runner, you will want to focus on carbohydrates, so that they represent between 55 and 65% of your total calorie intake. You don’t have to eat a mountain of pasta at every meal, but keep in mind that you will need this macronutrient to accompany your training.
Before heading off for your long run, it’s key to eat a carbohydrate-rich meal to ensure you have enough energy to finish the entire distance. If you feel tired, low on energy, or unable to finish the race, then you need to eat more carbohydrates. Go for complex carbohydrates like whole grain products and oatmeal instead of simple carbohydrates, which will skyrocket your sugar levels.
5. GET WELL
The further you run, the more demanding the race will be and the more you will have to recover between sessions. A good recovery is achieved with stretching , a good diet, and a good night’s sleep . Try to eat well or have a protein and carbohydrate snack about 30 minutes after finishing the race.
This is the time frame that you can use so that the body absorbs the maximum of nutrients and can recover better. Focusing on this will help you to recover optimally between your sessions and you will go for the next race full of energy.
6. WORK ON YOUR RUNNING ECONOMY
Working on your running technique will make you more efficient. If you run efficiently, you can run more distance without feeling as tired as before.
A good technique is achieved by running upright (imagine that you are tied with a rope), making sure that your feet land in your center of gravity and with a cadence of about 170-180 steps per minute. If you want to lose weight , the very fact of losing weight will contribute to your running economy, since you will run lighter.
7. MIND GAMES
Breaking a new distance record can be intimidating, but you can handle it! Mentally preparing yourself for your longest run of the week will help you get through it better. Some ways to make it seem more bearable is to go mile by mile, do double or a third of an easy run – adding slow 3Ks to a 10K run isn’t nearly as scary as saying you’re going to run 13K.
We hope these tips help you increase your running energy so you can run more distance than ever! Tell us in the comments what other topics you would like to know about.