If you're new to the world of running, the chances are that you know those first few weeks aren't as easy as they seem. Transforming yourself from a couch potato to an athlete capable of enduring a 5k training plan is no simple fear. However, if you're willing to stick to your guns, and follow a few tips to boost your stamina, you should be seeing results in no time.
As you start to recognize the value of your calf compression wear, and the ache in your chest is replaced with a desire to go farther, and faster, you'll need to learn the best practices for building endurance and strength. Fortunately, we have just the guide to get you there.
1. Take it One Step at a Time
While many people searching for ways to boost their stamina are tempted to seek out almost any "quick fix", the truth is that building endurance is a long-term goal. If you're comfortable running two or three miles right now, you can't expect to go out and run a marathon tomorrow - it just wouldn't be realistic. While it's a good idea to keep an eye on the prize, and imagine where you'd ultimately like to end up, your focus should primarily be on the small goals - taking your distance one step further than you did the last time you ran.
Have some patience for your body, and yourself, as you're going to need time to adapt to the changes that you're making. The smallest steps can quickly become a huge leap in endurance.
2. Slow Down, and Rest
If you're just getting started, one of the best ways to boost your stamina is to remember to keep your workouts manageable and easy-paced. Slow down the challenge so that the effort is easier, and remember not to push yourself too hard when your muscles are still adapting to the sudden change in activity. If you find that you're exhausted after each run, try slowing down by about thirty-seconds per mile and see how your endurance fairs.
At the same time, remember not to underestimate the value of using a rest day in your training plan. Resting means giving your body a complete day to recover - no yoga, or cross training, just time to rejuvenate.
3. Improve Your Form, and Your Body
While the chances are that you won't have the perfect form from the moment you start running, improving the way you run can be incredibly beneficial when you want to boost your stamina. Watching the way, you hold yourself carefully can make it much easier to run, and if you're not sure that you're getting the most out of your track-time, you might want to take a look at the other athletes around you, and compare yourself to them.
What's more, remember that if you want to be an incredible runner, you can't just focus on building the muscles you need to run, and nothing else. Focus on improving your overall physical condition, and take on exercises like core work, cross training, and strength training to help you build your endurance even further.