We all know how good and healthy it is to do some running during the week. Not only will it make our heart and lungs more robust, but it can also help us to get rid of some of the body fat we accumulate when we get a little older.
Unfortunately, getting started to run is not always that easy when we age. Especially not if you haven’t done any running for years since you were a schoolboy.
You can feel pain in your muscles, tendons, ligaments, and your arthritis will start to despair. Perhaps you will run out of breath after a few minutes turning all blue.
When you are done, you are ready for bed because you are tired, and your muscles are so sore that you can barely move.
The truth is it doesn’t have to be like that, and it shouldn’t stop you from getting started running. Remember, the advantages outweigh the disadvantages you may feel at the beginning.
In this article, we will look at how to increase stamina when running so you can get started without knocking yourself out.
The Benefits When You Increase Stamina When Running
first, let’s have a quick overview of some of the benefits older men will get from increasing their stamina when running.
- Improve your cardiovascular system
- Add years to your life
- Strengthen your immune system
- A feeling of wellbeing
- Lose weight, and body fat
- Strengthen your muscles
- Build stronger bones
- Improve mental health and cognitive function
- Reduce the risk of getting cancers
- Lower your blood pressure
- Improve your sexual health, libido, and stamina
How to Increase Stamina When Running
One of the most common reasons people give for not running is how tired and sore they feel after a run.
There are many ways to increase stamina when running to not feel as tired and sore, but it depends on your goals and how often you intend to run.
Running at a faster pace than your resting heart rate or adding in some interval training may help.
You could also try alternating fast and slow periods throughout your workout for quicker recovery times or focusing on specific muscles like hamstrings and glutes to build up their endurance too!
Tips for Building Up Your Running Stamina
Building up your running stamina is about making you more comfortable when you run and how to make the exercise less strenuous.
Try running at a higher intensity, longer distance, or adding in some interval training for quicker recovery times. You could also try alternating fast and slow periods throughout your workout for shorter recovery times or focusing on specific muscles like hamstrings and glutes to build them up too!
Baby Steps – Start Walking
When thinking about increasing stamina when running, it is a clever idea to start by walking. Walking might not seem like much of a workout, but it does burn calories and builds up your endurance.
To increase stamina when running, you should begin by walking for 15-20 minutes a day. As your body gets used to the activity, you can gradually add in some jogging as well.
Warm Up with a Walk or Jog Before You Run
You are ready for the next step when you have gotten used to walking and even short jogs during the week. But it would be best if you warmed up first. Warming up with a walk or jog before going for a run is not just about how it feels. It’s also essential to build up your stamina so that you can appropriately increase intensity at any given time.
An intense warm-up will help prevent injury and lead to better performance during high-intensity workouts.
Remember, you can structure your warm-up so that you are increasing endurance and stamina. To maximize how the energy bank works in your muscles, start by slowly ramping up how fast and how far you go.
This will help how to increase stamina when running, even if you are starting.
Try this: Walk for five minutes, jog for one minute. Then, walk for two minutes, jog for three minutes, and gradually increase how far you jog and run afterward. Remember how much time you spend walking throughout your workout.
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Remember Your Breathing to Increase Stamina When Running
When you are first starting to build up stamina for running, you must focus on how you breathe.
When your breathing is shallow and quick, you will feel more and more tired and find it difficult to run for a more extended period.
It is important to practice how to breathe deeply while running. Diaphragmatic breathing is a technique you can use where you are living with your belly. It ensures that you get more out of the oxygen you are breathing and lower your energy expenditure.
If you are doing a casual run without pushing yourself, you can breathe in using your nose and exhale through your mouth.
When you increase the intensity doing fast runs or sprints, it is best to breathe in and out using your mouth. It will give you the maximum intake of oxygen and increase stamina when running.
Practice Running on a Treadmill
When you want to increase your stamina for running, it can help to practice running on a treadmill.
That way, you can improve your form and avoid potential injuries. Running on a treadmill will also give you information about your speed and how far you can run without getting fatigued.
If you want to elongate your runs, try alternating between slow and fast periods throughout your workout for quicker recovery times or focus on specific muscles like hamstrings and glutes.
Remember, when increasing your speed and how long you can run, you must pay attention to how your body feels. If you begin feeling lightheaded or it hurts too much, stop immediately.
Change the Terrain of Your Running to Keep it Interesting.
It can be a great idea to change the terrain of your running. This is important if you are new to this task and consistently go on the same route every day.
Here are some ways that you may want to consider changing how you run and increasing stamina when running:
- Run on dirt or gravel instead of a hard surface. It will give you better shock absorption.
- Do a run on a trail, which may require climbing up some hills if it’s a steep grade.
- Run in a forest and get closer to nature
- Take a detour and run somewhere new
- Run in the sand for some variation
- Run at night while there aren’t as many cars and trucks on the road
Hydration is essential when you want to keep your stamina up when running. Admittedly, it can be not easy to bring water with you when you are out running your route.
According to FamilyDoctor.org, you should drink 8 ounces of water 20 to 30 minutes before you run. If you can make it, you can have another 7 to 10 ounces of water while you are running. Finally, get another 8 ounces of water maximum of 30 minutes after you stop running.
To get the weight loss benefits, it is best to stick to plain water to avoid calories while running.
Make sure to drink 8 ounces of water 20 to 30 minutes before you run.
Make Sure to Eat Healthy Meals Lots of Proteins
Protein-rich meals affect how you perform when you want to increase stamina when running.
Running is a form of high-intensity exercise, and the protein in the meal will help stabilize your blood sugar and improve how well your muscles can work and how long they can sustain those efforts.
Also, the extra protein will repair muscle tissue and help you recover faster during your runs.
So, make sure to get plenty of protein-rich meals during the week.
Carbohydrates Are Also Needed
Carbohydrates are also essential when you want to keep your stamina up while running. You can typically find carbs in pasta, bread, rice, potatoes, and fruit.
Carbohydrates are a vital part of a healthy lifestyle. Not only do they provide energy to fuel your workouts, but they also help with blood glucose levels. The name carbohydrate comes from its composition- carb + hydrate, which means to contain water.
There are different types of carbohydrates you can do for other purposes. You can eat them before you exercise because the body needs them for fuel or eat them post-exercise to recover.
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Don’t Eat Anything an Hour Before You Run.
One way to increase how long you can run is not to eat anything an hour before going for a jog. This will ensure that the blood sugars are out of your bloodstream before you start running.
You’ll be able to run longer and avoid getting that feeling of lightheadedness throughout your run.
The best thing to do is to keep your meal before your run light and protein-rich.
If you run just after a meal, it may decrease performance and make you feel lightheaded.
Keep a Steady Pace
You can do to increase stamina when running and for how long you can run to keep a steady pace.
You may want to think about your pace and how it compares with your target heart rate. You want to be at 60% of your maximum heart rate, preferably towards the bottom of the number. This will ensure that you are not sprinting too fast or taking pauses that are too long.
To maintain this, try counting how many steps you take per minute. If it’s one step per second, 120 steps per minute would be how many you should aim for during your running pace.
The key here is consistency- if you’re slowing down or speeding up too much, it will affect how long you can run and how you can keep your endurance up.
Keep Your Core Tight to Protect Your Back
Keeping your core tight can also help with how long you can run without feeling too tired. When you have a good posture, you can avoid potential injuries by improving your body’s alignment.
Your head will be in alignment with the spine and over the hips. That way, it will be protected from anything that might get in its path.
Working on keeping your core tight is not just about how much faster or farther or longer than you can run because it keeps you healthy and prevents any potential injuries.
If you want to learn how to keep your core tight and how this can help in how long you can be running, give these tips a try:
- When you start out running, don’t lock your knees, instead stay light on your feet
- Make sure you only change how tight your core is when you need to breathe. Otherwise, try not to adjust because this will waste energy and sap how long you can run off its strength.
Set Running Goals
Setting your running goals gives you a reason to work towards how long you can run for. If you’re aiming for how far or how high or fast, it’ll help motivate you to keep going to accomplish the goal.
It will also keep your interest up in how far you’ve come from when you started and how much farther you need to go when you want to increase stamina when running.
Use the Right Pair of Shoes
The best way to increase how long you can run is to wear the right pair of shoes. This is a clever idea for many reasons, mainly because it prevents any potential injuries from happening.
There are diverse running shoes with different benefits, but the most important thing is picking a pair that will feel comfortable on your feet and protect them from any harm.
This means looking for shoes that have enough arch support and cushioning in the heel and toe area.
Wear Light Close
One thing that can help how long you can run and increase stamina is wearing light clothes. This will not only keep you cool during your jog, but it’ll also make it easier on how tired you feel as well.
Clothes will also help with how long you can run because they protect your skin from the elements such as cold and hot weather.
So, not only will wearing light clothes help how easy it is to move around and how comfortable you feel, but it’ll also prevent any potential injuries from happening, which would limit how far and how long you can go.
Take a Break if You Feel Tired
If you’re not feeling your best and think that you’ll need a break from how long you can run for, then take one.
This may sound like a bad idea because it limits how far and how long you can go, but it will help how well you recover.
Taking a break when you need to is crucial in increasing how long you can run so that your body recovers and stays healthy!
Use Visualization Techniques to Motivate and Increase Stamina When Running
Visualizing how you want it to be can help make how long you run for. It’s like how you see how something is, and then that becomes how it is. Pretty cool, right?
For example, if you’re running for how long, then imagine how it’ll feel when you’re done.
You’ll be relaxed and happy because you accomplished your goal. Work on how long you want to run by seeing how good it feels before you do so that the feeling of how good it will feel helps motivate you to keep going.
Get a Good Night’s Sleep
When you run, it’s essential to get a good night’s sleep. This is how to increase stamina when running because it will give you the energy to do your daily runs without getting tired.
The more hours you sleep, the better because it increases your body’s ability to repair itself overnight.
It would help if you aimed for how much sleep you need based on how old you are and how active you are during the day.
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Make Sure to Stretch After Each Run
It’s important to stretch after each run when you want to increase stamina when running. It helps your muscles recover and reduce soreness.
Stretching after each run will also improve your flexibility so you can maintain proper form and posture while you run. You will also prevent any potential problems like how cramping up.
It’ll feel good to stretch the muscles you used while running, too, because it feels great when they’re relaxed and ready to be stretched again.
There are many types of stretches that you can do, such as how a runner stretch or how a hamstring and how glute stretches.
You can also use equipment like foam rollers, resistance bands, and yoga blocks to make stretching more interesting.
Use a Testosterone Booster to Increase Stamina When Running
Testosterone boosters are over-the-counter supplements that can help to increase your levels of testosterone.
They are not a hormonal treatment or steroids but an all-natural alternative that can help to improve your body’s ability to produce more testosterone.
Having higher levels of testosterone in your body is good when you want to increase stamina when running.
Testosterone boosters like TestoPrime can help you raise your energy levels, endurance, power, increase lean muscle mass and strength levels. All these benefits will help you out becoming a better runner.
Check out our full TestoPrime review to learn a lot more about the benefits.
Conclusion on How to Increase Stamina When Running
I hope these tips will inspire you to get started to increase your stamina when running.
Being able to run for 30 minutes to an hour without getting exhausted will improve your cardiovascular system and give a lot of benefits.
It will help you lose weight, feel wellbeing, and improve your sexual libido and stamina.
I know, getting started to run can be challenging. You will be exhausted and have the feeling that you will never try running again. But if you start slow and follow these tips, you will soon thank yourself for getting started.