Is running a mile a day enough cardio? Can you lose weight?

Is running a mile a day enough cardio? Can you lose weight?

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Is running a mile a day enough cardio

When I started running, I often wondered if I’m running enough to give myself good cardio?

I did not have a definite answer, but every morning I used to tie my favorite running shoes and get moving.

This small habit has done wonders for me and now I have a definite answer to this question…

Is running a mile a day enough cardio?

Running a mile a day is enough cardio and it can reduce your chances of cardiac events by 58%. Also, over time this small effort will make your heart stronger and convert it into a more efficient blood pumping machine.

Although the above number is fantastic, it depends on a lot of other factors. To learn more keep reading!

Cinderella Solution_long
Cinderella Solution

How does it improve heart health?

When you run a mile every day you will start having:

  • Lower resting heart pulse rate
  • Lower bad cholesterol
  • Lower blood pressure

As a study found, the typical runner tends to have a slow resting pulse rate and high maximal oxygen consumption. Echocardiographic studies show that distance runners have larger, thicker left ventricles than do sedentary controls; their hearts are more efficient than those of sedentary people, pumping a larger volume per beat.

We all know, if we want strong muscles, we exercise. During that exercise session, tiny wear and tear develop in our muscles due to exertion.

However, when we rest properly, these muscles become stronger.

It is the same with your heart as it is also a type of muscle. With regular running and resting cycle, it will become stronger.

Also, as was mentioned in the study, gradually your heart’s left ventricles will become thicker a phenomenon called ‘athlete’s heart’.

Previously, it was thought to be an abnormality of the heart but later, it was found that this condition makes your heart a more efficient pumping machine, thus the larger volume pumping per beat.

Also, this improves your performance and stamina and you can go farther faster.

Is running a mile a day enough cardio_2

Will more running improve your heart health further?

Technically it should, isn’t it?

Well, not necessarily…but hold that thought.

If you are just starting out, running a mile a day is what you need.

Also, if you stick to this habit, you will reap the full cardiovascular benefits, sooner than later.

Don’t get suck up into the marathon madness as everybody nowadays is a marathoner. We are not saying that you cannot do it. But you should take the baby steps first. Otherwise, you will do yourself more harm than good.

Typically, you can get away with reaping the benefits by running as little as 30 min to 59 min per week. Also, this can reduce your chances of cardiovascular events by 58 percent. Source

If you split up the time between the days of the week, it amounts to somewhere around 5 to 8 min daily.

Fun Fact: The average time a runner takes to run a mile, is 8 to 12 min.

However, if you want to reap the benefits sooner, you may as well increase the duration of your run.

To have great cardio, a running session of 30 min to 45 min or 4-5 miles per session is what a runner generally aspires for.

But as with any good thing, you cannot improve your heart’s health indefinitely.

In fact, a study concluded that if you are into extreme running like cross country running, you may not be able to reap the same benefits as a moderate runner.

They found that in extreme runners there is a faster plaque build-up during the race.

These plaques, if they rupture may cause a sudden heart attack.

So, in a word, running in low to moderate amounts is great for your heart.

Extreme running may not be as good. Also, if you have a pre-existing heart condition, please check with your doctor first before starting to run.

Cinderella Solution_long
Cinderella Solution

Is running a mile a day enough cardio_3

Can you lose weight by running a mile a day?

Yes, you can lose weight by running a mile a day and reap all other benefits that running has to offer.

However, the amount of weight you will loose may not be very significant and you have to continue your endeavor for a long period of time.

Let me give you an example:

Let’s say you want to lose 1 pound per week.

In that case, you will have to have had a caloric deficit of over 3500 or 500 calories per day.

Keeping everything the same, you just include running one mile every day in your routine.

How many calories will you lose?

Any average runner will lose only 100 calories per running session if they ran only 1 mile per day.

So, doing the math, you will lose less than 1 pound every month with this amount of running.

So, by the end of the year, you would have lost 12 pounds. That is significant progress.

However, your progress will be so slow that you may give up in the middle.

If you want a significant change in your weight, you will have to go up to 4-5 miles per day/ 3 times a week.

Also, combine it with other types of training like strength training, HIIT, etc.

This will ensure that your body doesn’t get too used to running and you will get in shape faster.

Another thing that you will have to take care of is your eating habits.

If you go on binge eating spree as you are running, then chance of losing weight is slim.

Here are some healthy eating strategies, if you want to lose weight quicker.

Cinderella Solution_long
Cinderella Solution

Related Questions

What are the other benefits of running a mile a day?

Running a mile every day can have a lot of other benefits other than a strong heart.

Here are some of them:

  • No more depression due to the regular dosage of happy hormones.
  • You will have strong bones as running is a load-bearing exercise.
  • Maybe a cure to your insomnia and disturbed sleep.
  • You will have glowing skin due to more blood circulation.
  • Lesser stress and anxiety.
  • You may see gradual weight loss. If not, you will definitely have more vitality.
  • More life expectancy as runners tends to outlive others. You have a strong heart you see.
  • You may experience runners high (no guarantee though)
  • Become smarter (maybe). Running encourages the growth of new grey matter.
  • You significantly reduce your chances of dealing with cancer. Source.

Is it good to run a mile before lifting weights?

If you run before lifting weights, you may be too tired before you even start lifting. So, you will not be able to perform to the level you want and may see slow progress.

However, since you are running just a mile, it may not be a huge deal and you will be sufficiently warmed up before lifting.

You need not spend extra time on warm-ups and your chances of injuries may be reduced.

Also, if you are lifting weight after a run, it may promote muscle growth more effectively.

If you are looking to build a toned body, this may be a very effective and fast way to do that.

Is running a mile a day and lifting weights counterproductive?

If you are lifting weight after running a mile, it may promote muscle growth as mentioned in the previous question.

However, if you are running after lifting weight, then it is a different story.

If you run afterward, it will help you to enhance your cardiovascular health as well as maximize your body’s fat-burning capacity.

When you start running after your weight lifting, your body will turn to its fat store for fuel and will break it down and convert it into energy.

This way you will lose weight and tone up faster.

running a mile a day? Will it affect your heart? are there any benefits of running a mile a day?

running a mile a day? Will it affect your heart? are there any benefits of running a mile a day?

Is running a mile a day your fitness goal? Will you be able to lose fat fast? Is it enough cardio?

Is running a mile a day your fitness goal? Will you be able to lose fat fast? Is it enough cardio?

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As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don't accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

7 Easy Ways to Cut Sugar Intake

7 Easy Ways to Cut Sugar Intake

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.
When it comes to building healthy eating habits, reducing sugar intake is the way to go. Experts recommend adults to get no more than 10 percent of their daily calorie intake from sugar.
easy ways to cut sugar from your diet-min

But why should you keep it this low?

Sugar is undoubtedly the worst ingredient in our modern-day diet. Research shows that it contributes to a host of diseases and is sneaked into seemingly endless food and drink products. By the same token, cutting on your sugar intake is likely the single best thing you can do for your health and well-being.

Looking to reduce your sugar intake? You’re in the right place. What follows are some of the best guidelines that can help reduce your intake of the sweet stuff without starving to death.

Sounds great?

Let’s get started.

Stop Drinking Soda

Your typical 12-ounce can of soda packs in about 40 grams of carbs, and a 12-ounce sweetened iced tea contains 35 grams of carbs. According to the National Institute of Health, sweetened beverages make up the third large source of calorie intake in the standard American diet.

Why should this scare you? Liquid calories are as bad, maybe worse, than junk food. In fact, research published in the American Journal of Public Health reported a strong association between sweet drinks intake and a higher risk for a plethora of health conditions.

Instead, drink plenty of unsweetened tea, coffee, or stick to water—it’s good for you and has no calories.

Remove The Junk From The House

If you’re really serious about reducing sugar intake, those cabinets full of junk food have to disappear. In other words, it’s time to declare your home a junk food free-zone.
Throwing out your junk food may seem like a dramatic move, but it’s worth it. The research reported by Plos ONE revealed that subjects were more likely to snack on junk food placed at arm’s length than when the food was placed 20 feet away.
So, keep those sweets out of sight and clean out your pantry once and for all. Head to the kitchen, get a large trash bag, and toss in all the soda, crackers, candy, pastry snacks, as well as salty and savory food like popcorn, chips, and pretzels, and all that.

Increase Protein Intake

Protein is another key nutrient that you need requires to grow, health, and rejuvenate each day. But that’s not the whole story.

Research has found that increasing daily protein intake helps regulate blood sugar levels, which is critical for taming cravings. It has also shown that higher protein intake increases metabolic rate—meaning you’ll be burning more calories, even when at rest.

High-quality protein helps to promote a greater fullness by triggering your body to release satiety hormones.

Add the following lean protein options to your diet:

  • Chicken
  • Salmon
  • Beef
  • Eggs
  • Milk
  • Nuts and almonds
  • Tofu

Read The Ingredients

Want to take sugar intake one step further? Analyze food labels and ingredient lists before you toss anything into your cart. By learning this, you’ll quickly realize just how much sugar is added into virtually everything.

Sure, not all packaged foods have added sugars, but many do.  In fact, you’ll find added sugar in surprising places, like salad dressing and bread.  Not only that, it’s not easy to catch sugar as it goes by many names—up to 60 synonyms standing for added sugar in one form or other.

Here’s what to look for:

  • Lactose
  • Molasses
  • Fructose corn syrup
  • Dried cane syrup
  • Brown rice syrup
  • Maple syrup
  • Agave
  • Organic cane sugar
  • Fruit juice concentrate
  • Sucrose
  • Glucose
  • Maltose
  • Fructose

 

Next, check the sugar content in grams and go for items with the least per serving.

Sleep More

Not all decisions regarding your sugar intake have to do with your diet. Your lifestyle choices also matter a great deal, especially time spent under the sheet.  In fact, getting a good night’s sleep could be the answer you’re seeking.

Being sleep deprived may harm your weight loss efforts and compromise your eating habits.

Research out of the American Journal of Clinical Nutrition revealed that subjects who upped the amount of sleep they each night lowered their added sugar intake by roughly 10 grams the next day compared to how much they consumed the start of the study.

To balance out your hormones, make sleep a priority, and aim to get at least seven to nine hours per night.

Have Healthy Alternatives

When trying to control your sugar cravings, it’s good to have a few healthy bites within arms reach in case you get hungry between meals or later in the evening.

Having this kind of snack is the best strategy when hunger strikes between meals. Research reports that people who ate a high protein snack consumed 100 fewer calories at dinner, compared to a low protein one.

Here are a few examples:

  • Cheese
  • Almonds
  • Walnuts
  • Peanuts
  • Hazelnuts
  • Avocados
  • Berries
  • Non-starchy veggies
  • Kiwi

Conclusion

There you have it. By making the above changes to your daily eating menu and lifestyle, you’ll definitely (and drastically) cut on sugar intake. Then, it’s just a matter of time and practice before you build healthier eating habits and reach your fitness/health goals. The rest is just details.

Please feel free to leave your comments and questions in the section below. I’d love to hear from you.

In the meantime, thank you for dropping by.

David Dack

David Dack

Guest Author

Author, blogger, runner, fitness freak, and CrossFitter. I love jokes, books, shoes, and life, yeah! David is the proud owner of one of the best running blogs over the internet. His blog Runner’s Blueprint doesn’t need any introduction.

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FTC and Affiliate Disclosure

As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don't accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

Why Am I So Slow At Running And How To Improve It?

Why Am I So Slow At Running And How To Improve It?

Disclosure: As an Amazon Associate and afiiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

What Am I So Slow At Running

One f**king year and no improvement…Everyone seems to be faster than me…Why Am I So Slow At Running? 

Are you often bothered by these question? 

My friend Rick, definitely is… 

Rick and I have been friends since school and he is the longest relationship I ever had…part from my recent crush Garmin vívofit 2 Activity Tracker 

Some of you might have the question if your hip can be an issue for your running performance? Truth is it is…

 

✅ Tip: Strengthen your hip and you will automatically be a faster runner

Our readers have vouched for this program to be the best hip strengthening program in the market.

Last time when we checked, they had a $1 trial going on with 60 days money back guarantee.

If you can get it at $1 trial, grab it. It can help you to get a stronger hip in a very short amount of time. 

Also, in my post “Hip Flexors Strengthening For Runners & Non-Runners“, I’ve provided some concrete ways to strengthen hips.

Why Am I So Slow At Running?

When Rick asked me this question,  it was after that day’s run.

He was pretty upset about his little to no progress in the last year.

And the worst thing is, this poor fellow is putting in so much effort to improve.

Like, eating right, running every other day… But, speed and stamina seem to be elusive of him.

Since I’m just a beginner, I had no answer to his question… 🙁 But the friend in me, wanted to desperately help him…

So, I started doing some research…

I came across this wonderful article about the reasons for slow running by Jason Fitzgerald.

Immediately I called up Rick and forced him to meet me… This is what happened next…

We met, at the BG Road Starbucks (Really??? and you thought we were trying a healthy lifestyle :P)

Once seated comfortably with our huge Lattes (Hey! Don’t Judge…one sin is allowed. Trying to comfort a friend…remember?), I shot my first question at him…

What is your current lifestyle like?

He raised his left eyebrow sarcastically but answered it anyway…

Why Am I So Slow At Running

It turns out, he has been overworking…

Since he got promoted last year as a project manager, his job has become very demanding.

It was very stressful and sometimes he is not getting enough time to eat.

He gets up around 4:30 AM in the morning most of the days for a workout and goes to sleep only by 12:00 AM

He still feels there is not enough time in the day…

Listening to this, I was thinking…OMG…How can someone work so much? :O

He definitely did not hear about The lazy project manager

BTW, previously I didn’t tell him our meeting reason 😛

He would not have met me..now I sound like a “despo“… 😛

But hey..I’ve a right to be irritating…I’m his friend. 😀

Anyways, now his curiosity peaked….and I revealed the grand purpose of our meeting…

Why Am I So Slow At Running?

He laughed at me and said “For this silly reason you have called me?” 

Let’s finish our coffee and head out… 🙁

Momentarily I felt so stupid…but I was not ready to give up…

I literally begged and pleaded him to stay…..and gave him a cute puppy eyes look… You know what I mean 😉

And yep…it worked…..

Aha! time to bell the cat….

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✅ Tip: If you want to keep your current lifestyle and add some relaxation to it, try some tea.

This variety of tea not only acts as a muscle relaxant but also helps in better sleep

Less Sleep

Why Am I So Slow At Running

First of all, we all underestimate the power of sleep

This is one of the most important aspects of our fitness that is often overlooked…

Rick is sleeping way too less…only around 4 and 1/2 hours a day.

Our body needs for proper recovery at-least 7 hours sleep for a full recovery…

Which means he has to increase his sleep by 2 and 1/2 more hours.

He screamed at me… “THIS IS IMPOSSIBLE!!!!

What do you want? Should I sleep for the entire day?

Don’t you know that I’m buried under work?”

✅ Tip: If you are feeling overwhelmed and need some instant relaxation, sip some hot tea without sugar and milk.

This specific kind of tea has relaxation power and gives you instant calmness

Method of Preparation:

  • Bring a cup of water to boil
  • Then turn off the heat
  • Put a heaped teaspoon of the tea in the water
  • Let it steep for 5-10 min
  • Strain before drinking

Let’s continue…

I’m also not ready to back down…

I calmly said, don’t do it in one shot…

Try to increase it by 15 min every other week…

Aha! Now he is listening…

Some more Q&A revealed, that he is a control freak at work…

This has stopped him from delegating anything…even the most inconsequential ones.

This must change…

So, I gave him his first task…..In the next 7 days, he will find out some no-brainer to delegate.

Those tasks should be something like pulling out reports or responding to some trivial emails, etc.

Also, since he is not comfortable, he will only delegate this to his top team members.

He gently was nodding his head…meaning he is agreeing to the plan

Slow runner? Here are some running tips to get faster. These running tips will help you to improve your pace no matter how slow you are at running. Forget your slow running problem and run faster now.

Slow runner? Here are some running tips to get faster. These running tips will help you to improve your pace no matter how slow you are at running. Forget your slow running problem and run faster now.

Time It Right…

Why Am I So Slow At Running

Another major problem was…he is skipping meals often…

Imagine, how his body will feel…

In the morning he is forcing it to run, and in the afternoon he is not providing it with food.

Poor thing…it is worst than torture

No wonder it is not able to perform…

As I’ve learned from the book Don’t Lose Out, Work Out! our body needs food after every stressful event

Otherwise, none of our efforts will work

But the question here is why?

Why was he not eating on time?

He is working with some important clients based in Singapore and the UK.

Singapore is ahead of India, by 2:30 hours and the UK is around 3:00 hours behind us.

So, the best possible time for him to have a meeting is 1:00 PM Indian Standard Time or our lunch hour

These meetings get dragged most of the days.

By the time its over, our lunch hour is over and he has to run to another meeting…

So, unwilling he has to skip the lunch or make it very short

The problem is…

I cannot force him to eat lunch at 1:00 PM…

So, my best bet was to ask him to eat it early…

We decided the time can be somewhere from 12:00 PM to 1:00 PM

He agreed to block his calendar from 12:00 PM to 1:00 PM so that nobody can schedule a meeting at that time.

With his lunch routine set, he agreed to block his calendar from 7:30 PM to 8:00 PM for early dinner as well…

Now we have to attack his 3rd problem…which is…

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Stress…

Why Am I So Slow At Running

By this time Rick became pretty interested in the process…

He was seeing light at the end of the tunnel…

Now it was not only about running faster, but he felt that this process can help him to have a  much healthier lifestyle…. (We are still in Starbucks…irony 😉 )

For me, this one issue was a bit of a challenge to tackle…

I didn’t know what exactly was causing him stress…apart from work…of course…

With some further probing, he said that he has lost a lot of money in the stock market and is going through a financial crisis

He said that it is becoming overwhelming for him, with mortgage, family, kids…and it seems like he is not doing enough…

Ouch! I know how that feels…

But what is the way out of this…

✅ Tip: Learn to plan your finances early in life. It will help you in your rainy days

These resources will help you to put together a financial plan even if you are a dummy

Count your blessings…AKA MONEY…

This is a trick that I’ve figured out during one of the most crisis-hit times of my life…

I’ll not lie to you…this did not solve any of my problems…but took some stress out of it…

With a cool head..I was able to think clearer….and was able to get out of it

I thought to show Rick this trick…

He confessed that he lost almost 20 lacs in Stock Market… in dollars, it will be around $33 grand

WOW!!! that’s a lot…

Anyways….who am I to judge…

So, I asked him to take a piece of paper and write down what are the financial assets he has…

It turns out…

He has 50 Lacs in Fixed Deposits

50 Lacs in Mutual Funds

1 House worth 3 Million

Some Bonds of 70 Lacs valuation and some more…

He actually was astonished to find out that he had around 20 lacs profit in his mutual funds

Now was the time for me to scream at him…

WTF…

With so much of assets, why was he stressing over 20 lacs…Not saying that it is a small amount…but…

It turns out, his wife manages most of his finances…especially the investment part…he is never good with it

But he kept stock investment hidden from her as she was against it…

He could not let go of the thrill of doubling his money (I don’t get it why people don’t learn it first. there are so many good books like The Intelligent Investor or The Neatest Little Guide to Stock Market Investing)

So, the decision was easy…he would come clean to his wife first…

And then start following the below plan…

We needed a simple plan to prevent him from getting stressed…

I cannot do anything about his money issue…but can help him to reduce stress…

I suggested him to skip his strength training class for a day in the week and go for Yoga

Also, meditate, for 20 min in the morning and evening every day.

But as always…..starting slow is the key…

Running For Weightloss Beginners

The Plan…

So, now we have a plan in place…

Why Am I So Slow At Running

  • He will gradually increase his sleep time from 4:30 hours to 7:00 hours daily…
  • He will delegate those repeatable no-brainer tasks to his competent employees…
  • He will block 12:00 PM To 1:00 PM and 7:30 PM -8:00 PM for having lunch and dinner respectively
  • He will meditate for 20 min every morning and/or evening every day.
  • He will maintain a journal

The disadvantage of knowing a friend for a long time is that…you know them too well…

I knew that he will relapse and will not follow through the plan…

So, to keep him accountable…we agreed to meet once in every 15 days…to discuss his progress and challenges he was facing…

Our first meeting is on 17th Of June…

How to improve slow running? Every slow runner has this question. If you are running slow and frustrated, then this running story is for you. Also, it has running tips that will help you to improve your running speed quickly.

How to improve slow running? Every slow runner has this question. If you are running slow and frustrated, then this running story is for you. Also, it has running tips that will help you to improve your running speed quickly.

Conclusion

Though I’m a beginner in the world of running, it felt extremely good to be able to help a friend out…

The feeling is out of this world…

I don’t know whether he’ll succeed or not…but now at-least I’ve an definite answer to the question “Why Am I So Slow At Running?”

What are the reasons that slowed you down and how did you overcome it?

Loved the story? Share It…

Are you are slow runner? Here are some hacks that can help you to become a faster runner. If you are frustrated with your slow running performance, try these out.

Are you are a slow runner? Here are some hacks that can help you to become a faster runner. If you are frustrated with your slow running performance, try these out.

Why are you running slow? Do you want to improve your running pace? Here are some running tips to improve your pace right now.

Why are you running slow? Do you want to improve your running pace? Here are some running tips to improve your pace right now.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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Site Information

FTC and Affiliate Disclosure

As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don't accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

Runing For Weightloss Beginners
How To Improve Running Stamina In Under 2 Weeks?

How To Improve Running Stamina In Under 2 Weeks?

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Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Today in the morning I was doing some time-pass over the internet by browsing articles on running, my new found muse.

I stumbled upon this question multiple times “How to improve running stamina in 2 weeks?” However, I noticed that there is no concrete answer to this simple question.

So, I thought of answering this and came up with today’s post. 

I’ve broken it up step by step. Be sure to read till the end. 

Related:

Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong

Strength and Conditioning for Endurance Running

If you want to develop your strength and stamina in the right way, these are your go-to resources.

How to improve your running endurance? Here are 5 incredible running tips for you to improve your running stamina. You will be amazed at how much improvement your running endurance has seen in a very short period of time.

How to improve your running endurance? Here are 5 incredible running tips for you to improve your running stamina. You will be amazed at how much improvement your running endurance has seen in a very short period of time.

How to improve running stamina in 2 Weeks?

To improve your running stamina in 2 Weeks, you have to follow certain things:

  1.  Set a SMART Goal
  2. Setup a Training Plan and execute it 
  3. Exercise to build your Abs, Hips and Back muscles
  4. Measure your progress
  5. Sleep
  6. BONUS TIP…

If you can follow this you will be able to build a better stamina in 2 weeks.

Let’s begin…

SMART Goals

So, you want to improve your stamina in two weeks.

Great! but by how much?

Do you want to be able to run 1 mile in 10 min

Or

Do you want to run for 8 min continuously instead of 7 min?

The goal of improving stamina in 2 weeks is good but lacks specificity

So, let’s redefine it.

“I want to run 1 mile in 13 min in the next two weeks”

WOW! now that’s a GREEEAAATTT!!! goal

Why?

This goal has everything that a SMART Goal should have…

Specific – 1 mile in 10 min

Measurable – You can easily measure the distance and the time

Action-Oriented – Yes! ObviouslyYou need to run and exercise to reach this goal

RealisticHow do you set realistic running goals?

This is what you have to decide. Let’s say you are a couch potato like I was 2 months back.

Running 1 mile in 10 min may not be possible. So, you may have to revise the goal.

But let’s say you are already running 1 mile at 12 min/mile speed, then this is totally achievable.

Time Bound – Yes it is. You have only 2 weeks to follow through with this plan.

Why a SMART Goal for stamina building?

At the end of the 2 Weeks, you want to have something measurable to understand that you have succeeded.

Otherwise, you will again go back to your couch and pull on the blanket and sulk…

So, having a clear goal will give you the needed boost to start executing the plan

Also, here are some ready to use smart goal examples for running. 

How to improve running stamina in under two weeks. Here is the exact plan to improve your running stamina in less than two weeks. Also, these running tips will help you to get and stay fit easily.

How to improve running stamina in under two weeks. Here is the exact plan to improve your running stamina in less than two weeks. Also, these running tips will help you to get and stay fit easily.

Training Plan

I love KISS (Keep It Simple Silly!)

What did you think?

Now don’t get ideas….:P

For the sake of understanding the concepts, let’s run with the 10 min goal that we have defined above.

Otherwise, you can use any other running goal ideas presented in this article.

GOAL: You want to run 1 mile in 10 min in 2 weeks

Before you begin setting up a plan, check what are your current timings

For this example’s sake, let’s say it is 12 min.

So, in total, you have to shed 2 mins from you current timings by the end of 2 weeks

which is, 1 min/week

Now the math:

How To Improve Running Stamina In Two Weeks

Hey, it’s not that complicated…

Assuming you go for a run 3 times a week, you have to shed 20 secs in every running session.

So here is the plan:

Day 1: Instead of running at 12 min/Mile, try to run at 11:40 min/Mile

Day 2: Exercise (Details plan, I’ll provide below)

Day 3: Instead of running at 11:40 min/Mile, try to run at 11:20 min/Mile

Day 4: Exercise

Day 5: Instead of running at 11:20 min/Mile, try to run at 11:00 min/Mile

Day 6: Exercise

Day 7: Rest

Day 8: Run at 10:40 min/Mile

Day 9: Exercise

Day 10: Run at 10:20 min/Mile

Day 11: Exercise

Day 13: Run at 10:00 min/Mile (Hurray!!! You Achieved Your Target and Before Time)

Now, even if you miss 1 or two days in training, you have a buffer of two days to achieve your target

Exercise

The above plan looks extremely simple on paper.

But following it may be a bit difficult

Shedding 20 secs every other day from running timings is a bit ambitious.

But we have decided to do it, so let’s just do it anyway…


Now let’s find out what strength exercises should runners do?

Your basic focus should be to strengthen your Core, Backs And Hips 

How To Improve running Stamina In Two Weeks

Core exercises

Plank

Mountain Climbers

Spiderman Crawl

Jumping Squats

Wall Sit

If you are a much-advanced runner, you can check this video.

I guarantee that after 1-2 rounds you will be totally expended

Back Exercises

Reverse Snow Angles

Superman

Dolphin Kicks

Hip Hinge

Hip Exercises

Single Leg Lifts

Split Squats

Lateral Squats

Butterfly Pose

Hip Flexors deep stretch

Do these exercises 3 times each. This is one rep

Do this for 3-5 reps. The total time you would require is 30-35 min 

✅  I found Yoga to be the way to strength train, especially for the beginners.

So, I wanted to recommend something that will give you fast results.

I’ve taken this Yoga challenge personally sometime back by paying full price.

So, I know it works and is perfect for beginners.

You can try this out for 60 days as it comes with full money back guarantee.

 

Measure Your Progress

How To Improve Running Stamina In two Weeks

In any journey, if you cannot see any quick results, you will just give up.

The easiest way to stay motivated is to be able to see your progress.

We have so many options to do this. Smart watches, phones, Fitness Band, etc.

However, if you don’t like these fancy stuffs, go for a simple pen and paper.

Anything will work, just have a way to measure it.

Here is a simple trick to take your running to the next level.

Sleep

How To Improve Running Stamina In 2 Weeks

No discussion of fitness or running is complete without mentioning about sleep.

This is your secret weapon.

It helps you to rejuvenate and aids in repair of your body.

Get at-least 7 hours of sleep everyday to be successful in your journey

BONUS TIP

How To Improve Your Running Stamina In Two Weeks

Just 2 more secs….

This is my secret weapon in almost every situation in-case I want to give up.

I’ll tell myself that I’ll just have to hang in there for another 2 secs, or 2 steps or 2 emails

Most of the times I’ve found that, I have continued for more that 2 secs or 2 steps.

Try this, when you want to give up on this journey…just 2 more secs..

How long does it take to build running endurance?

To build running endurance, it generally takes 10 days to 4 weeks.

However, you will have to be consistent with your running.

If you run 3-4 times per week, using the above plan, you will significantly increase your running endurance.

Also, if you don’t know how to increase your running stamina and speed, this article will provide you with 17 step by step endurance building tips that you can implement today

How Beginner Runners Can Build Endurance?

Beginner runners can build endurance in the following way:

First measure how much time you can run. Let’s say you can run for 2 mins.

Week 1

Now, for the first day of your run, run for 2 min, then walk for 2 min. Do this for 20 min.

The second day is a rest day.

The third day again, you will run for 2 min, then walk for 2 min. Do this for 20 min.

The fourth day is a rest day.

The fifth day also, you will run for 2 min, then walk for 2 min. Do this for 20 min.

Sixth and seventh days are rest days.

Week 2

For the first day of your run, run for 2.30 min, then walk for 2 min. Do this for 25 min.

The second day is a rest day.

The third day again, you will run for 2.30 min, then walk for 2 min. Do this for 25 min.

The fourth day is a rest day.

The fifth day also, you will run for 2.30 min, then walk for 2 min. Do this for 25 min.

Sixth and seventh days are rest days.


Week 3

Now, for the first day of your run, run for 3 min, then walk for 2 min. Do this for 30 min.

The second day is a rest day.

The third day again, you will run for 3 min, then walk for 2 min. Do this for 30 min.

The fourth day is a rest day.

The fifth day also, you will run for 3 min, then walk for 2 min. Do this for 30 min.

Sixth and seventh days are rest days.

Week 4

Now, for the first day of your run, run for 3.30 min, then walk for 2 min. Do this for 20 min.

The second day is a rest day.

The third day again, you will run for 3.30 min, then walk for 2 min. Do this for 20 min.

The fourth day is a rest day.

The fifth day also, you will run for 3.30 min, then walk for 2 min. Do this for 20 min.

Sixth and seventh days are rest days.

You get the idea…

You can always start off with a shorter duration of time if you are comfortable.

Also, if you want to learn about more strategies, then check the article on how to increase running stamina for beginners

Does walking help running endurance?

Yes, walking can help running endurance, especially if you are doing brisk walking.

What you can do is, on your rest day, you can go for a short brisk walk.

This way you will be able to get a break from running as well as recover faster.

Can running in place increase endurance?

Yes, running in place can increase endurance. However, it is less involving than actual running.

So, you will have o spend more time running in place than you may be ready to spend.

But if you want to take this route, check out is running in place as effective as jogging

Conclusion

The goal to improve running stamina in 2 weeks is achievable.

You have to be willing to put in the required hard work.

Since you have reached the end of this post, I’m sure that you are pretty serious about it.

You only need to be consistent in your approach…and you will be there in no time.

BTW please share this post with your friends and family….a lot of people have this question…let’s together help them out…

Do you want to improve your running stamina in a short time? Here is the exact plan to improve your running stamina in two weeks.

Do you want to improve your running stamina in a short time? Here is the exact plan to improve your running stamina in two weeks.

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Disclosure: As an Amazon Associate and affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

How to get back into running after gaining weight? Well, I pondered on this for a long time.

To be precise, 13 years. But it finally started somehow last year even though I was an overweight runner.

So, I think I’ll be able to shed some light on this question and will be helping out a fellow overweight beginner runner with these tips.

I’ve covered all the required aspects to succeed.

Related: Run for Good: How to Create a Lifelong Running Habit

How to get back into running after gaining weight?

There are only three aspects that you need to understand and take are off, if you want to get back into running after gaining weight.

First is the mental aspect, second is the physical aspect and last but not least, your priorities.

You don’t run because you think you will not be able to run, people will think you are too old to run, you think you are too old to run.

All these things are inside your mind and are the biggest hurdles to cross.

If you can tackle that, then the rest of the things will fall in place.

Also, if you want to run a marathon make sure to check out How to run long-distance fast without getting tired?

Cinderella Solution_long

Cinderella Solution

 

The mental aspect… 

Dress the part

Our minds are funny things. We can trick it to overcome its inhibitions.

When I started running, I got myself new running gear.

I bought a new running shoe similar to Brooks Ghost 11.

I bought a new fitness tracker. Garmin vívosmart HR Activity Tracker is a good choice if you are starting out.

I bought a new headset called the MPOW Flame Bluetooth headset.

And that’s it.

The excitement of getting these new things and wearing them did the trick.

Before I know, I started off on my first run. Though it did not end well, well that was a start.

How to start running after weight gain? If you want to get back to running after gaining weight, here is are some running tips that will help you to get back into running shape fast even if you are running after a long break.

How to start running after weight gain? If you want to get back to running after gaining weight, here is are some running tips that will help you to get back into running shape fast even if you are running after a long break.

How many calories can you lose by running?

Let’s start off by motivating you.

You are probably running to lose weight.

Here is how many calories you can burn through running. 

and that too just by running for only 30 min.

Feeling pumped?

Here is more…

If you only run for this much of time, you can reap full health benefits of running like:

  • Improving cardio vascular health
  • Boosting immunity
  • Weight management
  • Confidence boost
  • Stress relief
  • Free from depression

All this is fine, but what if people say something to you.

You have gained weight and your overall appearance might have changed.

You have heard stories overweight runners gets taunted regularly.

Well, even if you are in ship shape, haters will comment.

How to stop feeling self-conscious while running?

When you are starting after a long time, you will feel self-conscious.

Believe me, I know that. I started to run after almost a decade of a break.

So, start early in the morning or late in the evening.

That time your surroundings will have fewer onlookers.

But you will get taunts and catcalling though less.

And then you will have “screw them moment” and completely free from the shackles of shame and guilt. 😉

Here are some tips that can help you deal with being self-conscious while running.

A word of caution. If you plan to run early in the morning or late in the evening then be alert.

These early morning safe running tips will help.

Also, make sure you have some sort of personal safety devices for runners with you.

Why I am running so slow?

Ahem!

Who are you comparing yourself with?

Your friends?

Your previous self?

Ah! Don’t fall in that trap.

Comparing yourself with someone else or even your previous self is deadly.

You will always feel inadequate and get discouraged.

You will never be able to able to make progress.

So, just set a goal and get moving.

Here are some sample goals any runner can follow.

They are especially great if you are a beginner or making a comeback after a long time and has gained some weight.

 

Are you worried about gaining a lot of weight during pregnancy? You don't know how to get back in shape after pregnancy? If you are not sure how to get back into running shape here is the exact plan to help you shed those extra pounds. This simple guide will show you how to get back to running after gaining weight.

Are you worried about gaining a lot of weight during pregnancy? You don’t know how to get back in shape after pregnancy? If you are not sure how to get back into running shape here is the exact plan to help you shed those extra pounds. This simple guide will show you how to get back to running after gaining weight.

Another problem…

Once you start running, you may face this problem.

You will continue to run or train consistently, but you will find it increasingly difficult to run.

Don’t get afraid and don’t give up.

It mostly may be due to fatigue.

However, here is the complete reasons why your running performance may be dropping.

Physical Aspect

Now that you have dealt with the mental aspect of running, you need to take care of the physical aspects as well.

First of all, since you are stating after a long time, you should start off with the right expectation.

Setting expectation

This is not going to be easy.

You will face the ground reality.

You may not be able to run the same distance as your previous self.

Your timing has gone down.

Caught you…

Look you are doing that again…

Whoa???

You are comparing yourself with your earlier self.

It is a deadly sin when you are making a comeback.

And this is the reason why this exercise to set expectations is so important.

First,

  • Find out what time you take to run a particular distance.
  • Then, find out how much performance you need to improve to do it at your desired time.

In this article, I’ve described the exact step and formula to find out the desired time.

Have a look.

How to build stamina for running?

Your expectation is set…

Now is the time to get to work, aka running…

The first step will be to re-learn breathing during running.

This will help you to utilize your blood’s oxygen, more effectively to fuel your running.

Don’t worry, since you were running, the process is stored in your muscle memory.

You would hardly need 2-3 running sessions to get it back.

Next focus on building stamina.

You must focus on building it at a sustainable pace with special care for your diet.

Believe it or not, your food plays a major role in developing your stamina.

Next, take care of the bodily aspect as well. Strengthen your hips to avoid any injury.

These guides will provide you with a step by step approach to building stamina.

How to stick with a running plan?

If you are running for weight loss, the only way to be successful is to be able to stick with a plan.

This is the most crucial part.

You can plan n-number of times, however, if you don’t stick with it, nothing will change.

But sticking to a plan is hard. So hard that at times you will think yourself as crazy.

Monotony, frustration and everything else will get into your way.

At this point, I generally don’t think much about anything. Just focus on the current day.

After a couple of days, this feeling subsides and the rest becomes normal.

Here are 9 ways to stick to your running plans.

Also, switching things up a bit will break the monotony.

Go to a gym to run on a treadmill or do some rowing.

Whatever it is, just keep moving.

Want to get back to running after weight gain? This workout program will not only help you stay fit but will also help you to lose some weight. Also, follow these running tips to lose weight fast.

Want to get back to running after weight gain? This workout program will not only help you stay fit but will also help you to lose some weight. Also, follow these running tips to lose weight fast.

Priorities

Despite your best planning, at times life your catch up with you.

You may have to forego your running for something more important, like taking care of your baby or going to work.

Maybe you got injured from one of your running sessions and need to rest.

All these things are important and you cannot turn a blind eye and go running.

And that’s OK. Get back to it, when you have taken care of your priorities and emergencies.

However, if you are skipping your run to meet friends on a regular basis or partying, then you need to be honest with yourself.

Maybe, you don’t want to lose weight bad enough or maybe just scared of failure that your efforts will not bring results.

But trust me, these fears will be there, but give your efforts a fair try.

Conclusion

I guess I’ve covered all the aspects of how to get back into running after gaining weight.

It is not as difficult as you think. You have gathered some courage and just start.

If you can overcome your mental barrier, then everything else will fall in place.

As I told earlier in this post, dressing the part is the most important aspect of overcoming your mental fear.

At the very least, get a new pair of running shoe like Brooks Ghost 11

This is the single best running shoe in the market that caters to most of the running needs.

And don’t worry, just enjoy the process.

How to get back to running after gaining weight? Believe me, the internal struggle is real. It is more tough if you have already ran before. If you take a break and get back to running afterwards, you really need solid motivation and tricks for success. Here are some running tips that will help you to get back to running after your weight gain.

How to get back to running after gaining weight? Believe me, the internal struggle is real. It is more tough if you have already ran before. If you take a break and get back to running afterwards, you really need solid motivation and tricks for success. Here are some running tips that will help you to get back to running after your weight gain.

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Gained weight and want to get back to running? If you want to get back into running after weight gain then here are some running tips that should surely work. So get back your running performance and lose weight in the process.

How To Increase Running Stamina When You Are Just A Beginner?

How To Increase Running Stamina When You Are Just A Beginner?

Two months back I started to train running. As a beginner, to Increase my Running Stamina was and still is my biggest challenge. And I’m working on it…

How To Increase Running Stamina For Beginners

However, I tried a couple of things that helped me to improve a lot.

I’m going to share them with you here…

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

How to Increase Running Stamina For Beginners?

When you are just starting out, you don’t know what you are up against. You don’t know what your body and mind is capable of. So, you have to do some experiments to get a better understanding of yourself. Though, somethings will be unique to you, but there are some universal tips that works. Start Slow, Rack up miles gradually, Cross train, Nutrition and Discipline.

Let’s look into each of these one by one….

1. Start Slow

First of all, begin with a very low level of expectation.

You are just starting out…

You will be no where near to the performance of your friend who is training for years.

Once that expectation is set, begin slowly in your journey.

This is the most crucial part of building stamina.

If you try to run too fast, your energy will get expended too soon.

Also, in the beginning the chances of injuries are high.

Why?

Firstly, because your body is not accustomed to the workout. Hence, your muscle memory is yet to form.

Secondly, you still need to work on your form and may end up hurt due to bad form.

Ideal will be to start walking.

For the first couple of weeks, walk for around 25 to 30 min, 3-4 times a week

Once you have nailed that, then you start by jogging.

The ideal way would be to use the Run/Walk method.

How To Increase Running Stamina For Beginners

Want to improve running stamina as a beginner? Here is how to a beginner runner can build stamina. Running stamina for beginners is not difficult to reach.

Want to improve running stamina as a beginner? Here is how to a beginner runner can build stamina. Running stamina for beginners is not difficult to reach.

2. Rack up your mile gradually

Do you remember when you first started to talk?

Were you able to utter a full sentence at once?

OR, you were able to say just 1 or two words…

The later right?

So, why will running be any different.

It is a new skill that you are acquiring.

So, here also, you need to progress slowly…

Follow this simple rule…

Your first target is to run for 30 min at a conversational pace

What is conversational pace?

Let’s say you have gone for your run, with a friend of yours.

You people are meeting each other after a long time and have too much to catch up to.

But you cannot wait to get the running session over to talk

Reason being you will have to rush back home for your day job.

What do you do?

You decide to talk with her while running.

So, to achieve this, you have to run slowly or in such a way that you will be able to talk with your friend easily.

This is called conversational pace.

Once, you have achieved this, you then can start increasing your mileage.

Remember to do this in such a way that you don’t end up injured.

Use the 10% rule…

Every week aim at improving your mileage, only by 10%. No more than that.

If you cannot do that, increase it by an amount which is comfortable for you.

Plateau Week

As human body is a machine, it needs to recover.

So, my coach always make me to have a plateau week in between.

For 3 weeks, I increase my mileage.

However, on the 4th week, I keep the same mileage as my 3rd week.

I’ve observed that, this helps me to perform better in my 5th week.

This may also be because my body gets sufficient time to recover.

How to improve running stamina to stay fit? Here are some running tips to improve your running stamina even if you are a beginner. Also, the workout programs will help you immensely to improve your weight loss.

How to improve running stamina to stay fit? Here are some running tips to improve your running stamina even if you are a beginner. Also, the workout programs will help you immensely to improve your weight loss.

Cross Train

When I first heard this word, it was in a restaurant, with my friend Nisha.

She is the most fit among us, and has a tendency to showoff…

Anyways, I’m a beginner and in total awe of her figure and fitness level…

Her question…Are you doing cross training?

Like Wha????

Didn’t wanted to make her feel superior…So said Sure!!

How stupid of me… 😛

Next day I ran to my coach… and like a little girl asked…

Coach, Coach…What is Cross Training?

And immediately felt relieved that I did not get one of those “How dumb one can be” stare…

He explained it in a very easy way…

Cross Training means training in two or more types of exercises to improve performance and fitness for your main exercise.

In my case it is running.

As, I’m doing Yoga, I’m already cross training

How To Increase Running Stamina for Beginners

There are a lot of supporting exercises that you can include :

  • Walking
  • Cycling
  • Body weight exercises
  • Yoga
  • Strength Training
  • Swimming and many more

Be sure to engage in at-least one of them 

 

Nutrition

You have a Ferrari in your garage. Instead of Gasoline, you use water to run it…

What will happen?

It will either not start or the engine will breakdown completely.

It is same with human body.

It cannot perform properly, if it doesn’t have proper fuel aka nutrition to run on.

Now don’t go all out and order some moligoose berries from North Pole in the name of nutrition.

I’m a firm believer of:

Eat Local, Think Global 

Rujuta Dwekar, Nutrition and sports science expert

   Author Don’t Lose Your Mind, Lose Your Weight

BTW, there is no moligoose berries in North Pole. I made that stuff up, but you get the point.

But why Eat Local?

Isn’t Japanese Matcha Tea or Indian Goose Berries extremely healthy?

YES!!!

But to reach you, they get processed and packed for transportation

In this process, they loose a lot and by lot I mean most of their nutritional value.

So, by the time they reach you, they are nothing more than some fillers and doesn’t do much good to you.

Also, your genes are not made in such a way, to respond to such kinds of foods.

How To Increase Running Stamina For Beginners

Hence, for nutrition follow this:

Rule of thumb:

If your Granny did not eat that food as a child, reduce or banish it from your diet

Discipline

To build your stamina as a beginner runner, you have to train yourself relentlessly.

There is no way around this.

There is no royal road to success

Commit yourself to the routine, follow it with your whole heart and in no time you will see results.

At times you will feel like giving up, you will not know why you want to do it anymore.

Just close your eyes and visualize…a more fitter you running around, enjoying yourself with your kids.

Visualize anything that will work for you….

Also, when you are building a new habit, you have to accommodate it in your schedule.

So plan it accordingly, otherwise it is easy to give up.

You can follow this simple routine that I followed to get started:

Monday : Walk for 10 min, Run for 10 min, Walk for 10 min

Tuesday : Do Yoga for 30 min (I love Yoga, You can do anything else as cross training)

Wednesday : Walk for 10 min, Run for 10 min, Walk for 10 min

Thursday : Do Yoga for 30 min

Friday : Walk for 10 min, Run for 10 min, Walk for 10 min

Saturday : Meditation for 30 min

Sunday : Rest

This plan was easy enough for me to follow and can help you as well.

NOTE: Please consult your doctor, before starting out on any new plan.

 

Conclusion 

I know, how to increase running stamina for beginners is a mystery for you…

I hope that I could shed some light on this topic.

As always, I would want to know your best way to build stamina when you started…

So, how did you increase stamina for running as a beginner?

Want to increase your running stamina s a beginner? Here is the step by step process to increase your running endurance, even if you are a beginner.

How to improve your running stamina for beginners? These running tips will help you to build up your running endurance fast. This is all you need to improve your running stamina as a beginner runner.

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