Tips to Build Stamina as a New Runner
by Emily Jannet on Jun 13, 2022
Getting into running for the first time isn’t easy. For newcomers, what appears to be an indomitable lack of stamina can be highly demotivating. Try as you might, you continually find yourself fatigued after a short distance, and compelled to quit.
But here’s the thing - overcoming this initial endurance obstacle is something all runners go through. Stamina for running isn’t something you’re born with, but something you build over time. Consequently, those who know how to build their stamina the right way enjoy a distinct advantage over their counterparts.
With this in mind, here are six essential tips and guidelines from professional endurance runners, on how to build stamina the right way:
Stay Consistent With Your Running Routine
First up, you need to be consistent and stick with your routines. Running three or four times a week as a minimum is the usual recommendation, scheduled for specific and consistent days and times. Getting into a routine makes it much easier to stick with your plans and work towards your goals. As you progress, you can gradually increase the frequency and duration of your runs, in accordance with your fitness levels.
Increase Your Mileage Gradually and Set Smaller Goals
Experienced endurance runners often recommend sticking with the rule of 10% as a new runner. What this means is that you should not aim to increase your weekly mileage by any more than 10% per week, as to do so could overload your body and exceed your capabilities. Setting smaller goals to work towards on a regular basis can be so much more effective than only setting more ambitious long-term goals.
Get the Right Gear
You cannot expect to perform at your best if you do not set yourself up with the right gear for the job. You’re working towards a healthier and more positive lifestyle, so you may as well treat yourself to some quality equipment. A high-quality pair of running shoes, advanced athletic compression socks, a decent pair of wireless headphones for entertainment on the go - it really is the least you deserve!
- TRUE GRADUATED COMPRESSION SLEEVES - provide calf compression support, increase oxygen flow & improve blood circulation
- OPTIMISED TWILL DESIGN FOR SHIN SPLINT SUPPORT - absorb impacts, protect from cramps & injuries, reduce leg swelling & fatigue; fabric contents: 65% nylon, 20% elastane, 15% lycra
- DOUBLE-STITCHED SEAMS ON TOP & BOTTOM - lightweight, anti-odour, moisture-wicking & breathable fabric can endure multiple washing cycles
- LEG SLEEVES FOR SPORTS - these footless compression socks alleviate shin pain, speed up muscle recovery & keep your legs warm, dry & healthy
Manage Your Stress
Don’t overlook the extent to which physical and emotional stress can hamper your efforts to build your stamina. Stress takes a major toll on the body’s key functions - everything from energy levels to hormonal balance to immune function to motivation. Building stamina as a runner is as much about taking care of your psychological health as it is working on your physical strength. Precisely where a spot of yoga, meditation and mindfulness can make a real difference.
Avoid Boredom at All Costs
As you struggle to push your stamina in the right direction, you’ll occasionally enter bouts of low motivation. This can be the single biggest obstacle on the way to optimising your athletic capabilities. Truth is, any activity that becomes a grind can quickly become boring. In which case, you need to do everything you can to keep your runs enjoyable. The right music, the right routes, the right companionship and of course, the right rewards for a job well done.
Include Strength Training in Your Routine
Last up, bringing strength training into your routine as a new runner comes highly recommended. Anything you can do to enhance the strength of your joints and muscles only stands to work in your favour. Some of the most effective exercises for building stamina as a runner include bent-over rows, lunges, deadlifts and squats - all great for strengthening the key muscle groups you’ll need to boost your endurance.