Having great stamina and endurance is a significant asset in running. Professional runners who build up stamina can run for longer distances without giving up. Their bodies are trained to deliver great results in professional competitions, often covered at GGBet betting. To achieve your personal best, you should improve your stamina as well. Let’s see what adjustment needs to be made to your training plan.
Run 30-Second Sprints
The high-intensity interval training (HIIT) involves short, high-intensity bursts of speed, followed by slow, recovery phases. This type of workout helps your body increase your VO2 (the amount of oxygen consumed by your body during workouts).
How about trying hill workouts? Do a short uphill sprint for 30 seconds and then walk back down a hill for 60 seconds. Hill sessions increase the endurance of your heart and lungs, allowing you to cover longer distances. Hill sessions help your body tolerate lactic acid, which reduces the fatigue and burning sensation in your muscles.
Run 800-Meter Intervals
If you are training for a marathon, you should run 800 meters, with rest periods between sets. This style of training prepares you for long runs by developing endurance. Set your goal pace and then start running for 800 meters. For example, you can decide to run 800 meters for 60 seconds. Once you start feeling comfortable with this distance, you start reducing the time. You can also do 800-meter repeats with 10-second breaks for 4 minutes.
Slowly increase your daily and/or weekly kilometrage to improve your achievements. While running 800 meters may not seem difficult, increase it to 1,600 kilometers. Running more kilometers per day or week builds your physical strength. In addition, you can improve your running economy, which is the efficiency of using oxygen at a constant speed.
Bodyweight Interval Training
Apart from run-based stamina workouts, you should also find a place for non-running stamina training. Consider bodyweight interval training for your muscles. The workouts may include different exercises, such as forward lunges, bodyweight squats, high kicks, burpees, and sit-ups. Choose those exercises that fit your body type and current physical condition. You can have 40 seconds of training and 20 seconds of rest, which should be enough for maximum training. Having a stronger body can make you a better runner.
Controlled Breathing
Effective breathing techniques can improve your running performance. Abdominal (diaphragmatic) breathing strengthens muscles supporting your breath. With the right activity, you can use oxygen more efficiently. Unlike chest breathing, diaphragmatic breathing doesn’t cause discomfort in your shoulders. Here is how it works:
- Sit or lie in a comfortable position with a straight back.
- Take a deep breath through your nose.
- Push your diaphragm down and out.
- Exhale slowly through your lips.
It may take time to master this breathing technique. Use different patterns to practice diaphragmatic breathing. For example, you can inhale for 3 steps and exhale for 3.
Track Your Progress and Adjust Your Goals
When working on your running performance, you should keep track of your progress. Are there any improvements in your running speed? Feel free to make adjustments to your training program. Monitor your heart rate or breathing throughout a training session. Intensity training is a good thing, but it shouldn’t damage your health. This is why you should pick each exercise carefully. Remember that progress may not come immediately.
Once you’ve built up your stamina, you can raise your pace. You must be prepared to cope with physical exertion. Through regular training, you strengthen your body.