There is no quick route to building your stamina and speed. The main part is getting yourself running and training as frequently as possible. Getting the balance right in your training is very important – no point in only running around the neighbourhood. You will need to have a training regime that consists of regular running patterns – like changing the speed in your run exercise. Begin with approximately seven three-minute runs at a very fast pace, but not sprinting, and break this up with a minute of fast walking between each fast run. Walking between running gives your body a chance to recover but importantly still keeping your heart rate up.
To build stamina in running, it is generally recommended one runs slow steady sessions several times a week – for beginners this could be approximately 20 minutes to several hours for the experienced runner. Marathon runners would need to run a combination of steady running, three times a week, and up-tempo running twice a week.
Furthermore, weight training in the gym also builds runners stamina and is important in building strength and power. The more serious running contender will attend gym at least a couple of times a week. The aim is not to body build, but to keep the body strong, by doing a combination of both upper and lower body exercises, building up the stamina to help you through your long running sessions.
As with all sports athletes are looking for ways to recover faster, keep hydrated, increase energy levels and improve mental focus whilst also preventing illness or injury. Endurance and Stamina products are fast becoming popular with cyclists, runners, swimmers, and all other endurance related athletes, where recovery is dramatically improved easing those aches and pains after a hard workout.