Why Stamina and Endurance Are Important. Running requires stamina and endurance so that you can run for longer without getting tired. That doesn’t mean running a marathon will suddenly be easy. But over time, distances that were once exhausting will become manageable.
What’s the Difference Between Stamina and Endurance?
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Stamina is how long an activity can be performed at maximum capacity. It considers both the physical and mental burden of work
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Endurance is how long an activity can be performed in total. It refers to cardiovascular efficiency. This is how well your heart, lungs and muscles work together to distribute blood and oxygen around your body to sustain activity
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❇️Stay Consistent
You build endurance by running as regularly as you can
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❇️Increase Your Mileage Gradually
Increase your weekly mileage by no more than 10 percent per week. Small mileage increases help to prevent injury and gives your body a chance to adapt without feeling overloaded
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❇️HIIT Into Your Training
Interval training involves alternating between periods of max-effort exercise with rest periods. This might be a hill workout — running up the hill for 30 seconds and walking back down for 60 seconds
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❇️Practice Plyometrics
Plyometrics is a type of training that uses explosive exercises. Think: box jumps, squat jumps, clap push-ups and tuck jumps. Your muscles have to exert maximum force in a short period of time
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❇️Manage Your Stress
An often forgotten component of stamina is how well you handle stress. This could be emotional stress (e.g., a hard day at work) or physical stress (e.g., a tough workout). Being stressed puts your body in a compromised state. Your immune function declines
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❇️Run 800-Meter Intervals
To increase endurance, add some 800s into your training plan. This training style can help runners improve their performance by running multiple shorter sprints interspersed with rest intervals. If you’re training for a marathon or half-marathon, this type of exercise can simulate the effort required for a longer run while helping you build endurance
