Squats are the best friend for runners. This is probably one strength move that every runner should do irrespective of their level.

This is a foundational form, that will help any beginner runner to improve quickly and will make you run faster and longer.

Also, if you regularly perform this exercise, you will be able to improve in other aspects of running, like improving the strength of your legs, improving your knee stability, improving your body awareness, avoiding injuries, and also fixing muscle imbalances if any…

Benefits Of Squats For Runners

If you are still not convinced that you should perform squats, here are some benefits that will change your mind.

Increased Strength

Strength training and running go hand in hand. If you are a runner and want to avoid injury, you should include strength training in your routine.

Being a complex form of exercise, the squat is one of the best ways to strengthen a lot of muscles together.

Together, squat works on your Achilles, Calves, Quadriceps, hamstrings, hips, glutes, and core. Not only the strength of muscles, but squats also increases your endurance.

Strong Core

A squat is a form of exercise, that targets your lower body. However, to hold the form correctly and avoid injuries, you will have to engage your core.

So, along with the muscles of your lower body, squat also gives you a stronger core.

Although the basic squat is a very good form of exercise, if you include other variations of the squat into your routine, you will have an even stronger and more activated core.

Improved Knee Stability

The stability of your knees is dependent on 4 major ligaments.

• An anterior cruciate ligament (ACL)
• A posterior cruciate ligament (PCL)
• Medial Collateral Ligament (MCL)
• Lateral Collateral Ligament (LCL)

However, the stability of your knees is also dependent on the muscles around your knees. So, if you improve the strength of these muscles, they will directly stabilize your knees. This is exactly what squats do. They strengthen the muscles around your knees and directly stabilizes your knees.

Prevents Injury

Many runners have to deal with IT band syndrome. However, if you can improve the strength of your hip abductors and your quads, this can be reduced significantly.

Also, doing regular squats may also help you to prevent osteoarthritis during your prolonged running career.

Improved Co-ordination

When you are doing squats, many parts of your body are essentially moving together. You cannot achieve a good form if all the parts are not working together.

This essentially improves your coordination and body awareness.

Improved Mobility

When you perform squats you are making your body go through a whole range of motions. The more you perform squats, the better your range of motion becomes.

In this way, squats improve your mobility a lot.

Strengthens legs

Squats focus on the lower part of your body and make the muscles like calves, quads, hamstrings, and glutes to work support the form.

This effectively improves the strength of your legs and makes you a better runner.

What is the correct form of a Squat?

When you sink into a squat, this is essentially how you will look:

• Arms should be straight in front. You can raise them above your head also.
• Thighs are parallel to the floor.
• Knees behind the toes.
• Straight back.
• Neutral head position.

Squat exercises for runners

1. Basic Squat

This is the primary form of squat that you should master before you move onto any other form of squat.

Here is how you should perform it:

Steps

• Start with your feet hip-width apart, toes facing front, hand by your side.
• Raise your arms to your shoulder height with fingers pointing at the front.
• Now start bending your knees as you go down gradually. Imagine you are trying to sit on a chair.
• Keep your back completely straight.
• Stop once your thighs are parallel to the floor.
• Pause for a couple of breaths.
• Press on your feet and engaging your core gradually come back to your starting position.
• Repeat this 5-10 times and for 3 sets.

2. Weighted Squats

Once you have mastered the basic squat technique start adding some weights to your squats.

The essential movement of this type of squat is the same as a basic squat, however, here you will be holding a barbell, dumbells, or a resistance band at your shoulder height.

If you are working out at home, probably dumbells or resistance bands will be a better choice due to their portability.

If you don’t want to spend again and again on dumbells as you keep getting used to the weight, you can purchase adjustable dumbells that are on sale. Otherwise, sending one time on a set of quality resistance bands can also be very budget-friendly.

Here is how you should do weighted squats…

Steps

• Stand with legs hip-width apart and back straight with the hand holding the dumbells hanging comfortably on the side.
• Fold your elbows so that the dumbells are at your shoulder height.
• Now start bending your knees and begin to sit down. Keep your back straight.
• Once your thighs are parallel to the floor, pause for a couple of breaths.
• Now gradually come up by pressing on your heels and engaging your core.
• Do this for 5-10 rounds and 3 sets.

3. Mini band squat

This is another form of squat that you can do with a mini band or a mini resistance band.

It is similar to the previous form of the squat but, here rather than raising the resistance band till your shoulder, you will be wearing it above your knees. This way, as you will have to hold the resistance band in place, you will have to engage your core more.

Also, for this one, you will have to use mini bands. However, this piece of equipment is probably one of the most inexpensive workout equipment and a set of 4 is available for less than $10 bucks.

Steps

• Stand with legs hip-width apart and back straight with the hand hanging comfortably on the side.
• Wear the mini bands above your knees such that, the bands don’t fall off.
• Now start bending your knees and begin to sit down. Keep your back straight.
• Once your thighs are parallel to the floor, pause for a couple of breaths.
• Now gradually come up by pressing on your heels and engaging your core.
• Do this for 5-10 rounds and 3 sets.

4. Wall Squats

This one of the most challenging forms of squats that you will come across. Here, your core will be engaged more.

If you perform this exercise after a set of conditioning workouts, it will be more effective as the rest of your body will be tired and will have to engage the required muscles for a perfect form. Also, in the conditioning classes for kickboxing, this is what our instructors used to do.

Steps

• Stand with your back against the wall and your legs hip-width apart.
• Now straighten your arms in front of you with your palm facing the floor.
• Gradually slide down, till your thighs are parallel to the ground.
• Once your thighs are parallel to the floor, pause for a couple of breaths.
• Now gradually slide up by pressing on your heels and engaging your core.
• Do this for 5-10 rounds and 3 sets.

5. Sumo Squats

This will build flexibility and strength in your inner thighs and also works on your gluteal adductor muscles.

The upper body stance is very similar to that of normal squats. However, for the lower body, the stance is much wider and the toes point outwards.

The result is a much intense squat and you will develop immense strength in your inner thigh muscles.

Steps

• Stand with your legs much wider than your hips with toes pointing to the sides if possible. If not make this angle as much bigger as possible.
• Now lean a bit forward, maybe around 30 degrees, and start going down.
• Keep your back straight and go down as much as possible.
• Once you have reached your limit, hold the pose for a couple of breaths and come up to the starting position.
• Do this for 5-10 rounds and 3 sets.
• You can make it more challenging by not leaving forward.

6. Tempo Sumo Squats

This is a bit more advanced than the sumo squat and involves using some form of weight. The weight can be a dumbbell or a resistance band.

Also, in this type of squat, there is are some counting involved and the movement should happen using counting.

For example, when you are going down, you can count till three or four, then hold the pose for 1 count and come back up using 1 count. In other words, you are using a tempo of 4-1-1.

Steps

• Stand with your legs much wider than your hips with toes pointing to the sides if possible. If not make this angle as much bigger as possible.
• Your hands should be dangling at the front holding the dumbbell or the resistance band.
• Now lean a bit forward, maybe around 30 degrees, and start going down for a count of 4.
• Keep your back straight and go down as much as possible.
• Once you have reached your limit, hold the pose for 3 counts.
• Come back with one count.
• Do this for 5-10 rounds and for 3 sets.

7. Pulse Squats

This type of squat is a bit different than the other squats. However, the benefits are stronger core, stronger glutes, and improved coordination.

Steps

• Stand with your legs hip width apart.
• Start bending your knees and lowering your upper body until your thighs are parallel to the floor.
• Now pulse 2 times means, very short up and down movement, just raising a bit and then again sitting down.
• Keep your back straight and don’t lean forward or your knees shouldn’t roll towards each outher.
• Do this for 5-10 rounds and for 3 sets.

8. Squat Jumps

This type of squat is a bit different than the other squats. However, the benefits are stronger core, stronger glutes, and improved coordination.

Steps

• Stand with your legs hip-width apart.
• Start bending your knees and lowering your upper body until your thighs are parallel to the floor.
• Now jump upwards and land straight on the feet. This is one rep. Make sure to land with your whole feet.
• Do this for 5-10 rounds and for 3 sets.

9. Side-kick Squats

If you perform lateral kick with squats, your glutes, quadriceps, and hamstrings will get stronger. Also, it can work as an effective cardio warm-up. Here is how you should do it.

Steps

• Stand with your legs hip-width apart.
• Start bending your knees and lowering your upper body until your thighs are parallel to the floor.
• Now come back up and as you stand straight, lift your right leg to the side while keeping it straight.
• Put your leg down and go down in a squat again and come back up and lift your left leg.
• Do this for 5-10 rounds and for 3 sets.

10. Curtsy Squats

This variation of squats is great for strengthening your entire set of glute muscles. Also, it strengthens your calves, quadriceps and improves your coordination, balance, and body awareness.

Steps

• Stand with your legs hip-width apart.
• Start by having your left foot in front and place your right foot diagonally back of your left foot.
• The right knees will be almost at the back of your left knee.
• Now start bending your knees until your left thigh is parallel to the floor.
• Stand back up and repeat with your right leg in front of you.
• Do this for 5-10 rounds and for 3 sets.

10. Bulgarian Split Squats

The Bulgarian Split Squats are more focused on your glutes and hamstrings. Also, since you have to balance yourself on one leg, your obliques are also activated.

Steps

• Stand with your legs hip-width apart with a bench behind you.
• Place the top of your foot on the bench in such a way that your ankle rests on it.
• Your back should be straight.
• Now start bending your knees until your left thigh is parallel to the floor.
• Stand back up and repeat with your right leg in front of you.
• Do this for 5-10 rounds and for 3 sets.

Once you are accustomed to the basic movement, consider adding some weights using a dumbbell.

11. Squat Box Jumps

The squat box jump is similar to the squat jump but your landing will be on a box, bench, a stepper. After a couple of these moves, your whole glute and core will feel it.

Prerequisite

You should be able to do squat jumps before you try this as this is a more advanced type of squat.

Precautions

• Make sure your entire foot lands on the box and your heels or your toes are not dangling outside the box edge.
• Start with a lower height like 6 inches and gradually progress to a higher height as you get comfortable.

Steps

• Stand with your legs hip-width with your back straight.
• Lower yourself into a squat.
• Now do a controlled jump and lamp onto the box in front of you.
• You can either jump back down or step back down.
• Do this for 5-10 rounds and for 3 sets.

12. Frog Jumps

Frog jumps are a good way to take your squatting exercise to the next level as a runner. It not only works on similar groups of muscles as squats, but it also works on the entire calf, ankle joints, and every part of your feet.

Also, it develops a great amount of strength to your core and is great from cardio. Plus, it gets your body used to the high-impact movement that is regular to your running.

Prerequisite

You should be able to do sumo squats as the standing posture and the movement are more like a sumo squat rather than a basic squat.

Precautions

• Make sure your entire foot lands on the floor and not your toes or heels. This will ensure that you can perform this exercise without getting injured.
• You don’t have any injury in your knees.

Steps

• Stand as you would for a sumo squat.
• Lean a bit forward and go down until your fingers touch the floor.
• Jump straight up as high as you can.
• Land on the floor with your entire feet and go down in a squat. This is 1 rep.
• Do this for 5-10 rounds and for 3 sets.

13. Figure Four Squats

Ah! another challenging form of squat. Do it right and you will have all the benefits of squats plus improved balance.

Precautions

• Do it near a wall initially so that you can support yourself if you lose balance.
• Also, placing a hand on the wall will help you to support yourself.

Steps

• Stand with your legs hip-width apart.
• Place your left leg on your right leg in such a way that your left ankle should be on your right knee.
• Now go down in a squat and pause when your right thigh is parallel to the ground.
• Pause for a couple of breaths and stand up.
• Do this for 5-10 rounds and for 3 sets.

14. Pistol Squats

Pistol squats or the single-legged squat as they call it not only works on your lower body but also improves your stability, ankle mobility, and more.

However, this is a very challenging squat and you can start with a single-legged chair squat.

Steps

• Stand with your legs hip-width apart.
• Raise your left leg off the ground to about 30 degrees.
• Keep the leg straight and keep it locked.
• Now with the help of the right leg, gradually sit down in a squat.
• Keep the left leg straight and in the air throughout the duration of the movement.
• Now engage your core and press on the right feet and stand back up.
• Do this for 5-10 rounds and for 3 sets.

References

Gains, Brains To, and Training Plans. “Are Squats Bad For Your Knees?.”

Nakagawa, Theresa H., et al. “Trunk, pelvis, hip, and knee kinematics, hip strength, and gluteal muscle activation during a single-leg squat in males and females with and without patellofemoral pain syndrome.” Journal of orthopaedic & sports physical therapy 42.6 (2012): 491-501.

Caterisano, A., et. al. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. Journal of Strength and Conditioning Research, 16(3), 428-432.

Escamilla, R.F. (2001). Knee biomechanics of the dynamic squat exercise. Medicine & Science in Sports & Exercise, 33, 127–141.

McBride, J.M., Blow, D., Kirby, T.J., Haines, T.L., Dayne, A.M., & Triplett, N.T. (2009). Relationship between maximal squat strength and five, ten, and forty yard sprint times. The Journal of Strength & Conditioning Research, 23(6), 1633-1636.

Molano, A. C. P., Jaramillo-Isaza, S., & Orjuela-Cañon, Á. D. (2019, October). Self-Organized Maps for the Analysis of the Biomechanical Response of the Knee Joint During Squat-Like Movements in Subjects Without Physical Conditioning. In Workshop on Engineering Applications (pp. 335-344). Springer, Cham.

Better Squatting for Better Running, by Nate Helming, Jan 22nd 2013. Competitor.

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You must have heard that running about how the military uses 2 miles as a criterion to get you accepted. However, running 2 miles is steadily becoming popular among runners and today we will find out how you can improve your 2 miles run time. More specifically, we will find out, how to run 2 miles in 12 minutes in 30 days? So, without ado, let’s get started.

How To Run 2 miles in 12 minutes in 30 days?

To run 2 miles in 12 minutes in 30 days you will have to run a long run of 5-6 miles, two easy runs of 2-3 miles each, two days of 5 rounds of interval training, and 2 days of strength training. However, you can also make one easy day as your rest days and switch out one strength training day with a hill training.

That is the barebone of a training plan that you must follow. However, if you want a detailed plan, below we have provided all the specifics. So read on…

30 Days Training Plan To Run 2 Miles in 12 minutes

Follow the below training plan for 4 weeks and take a day of complete rest on the 29th day. Run 2 miles on the 30th day.

Here are a couple of things that I’ll assume before providing you with the plan.

I’ll assume that you have a good pair of running shoes that have at least 50% mileage left.

I’ll also assume that you will start your training on a Sunday and have laid out the plan accordingly. If you start on some other day, just start from the beginning and follow along…Also, following the order of the plan is important, as this sequence will help you to build your endurance faster…

Sunday

Jog for 5-6 miles. The pace should be somewhere around 10-11 mins per mile. Initially, you may not be able to jog that much, so combine jogging and walking but make sure you complete the distance. Also, as a beginner, you may not be able to go at that pace. Shoot for something like 15 min per mile.

However, if you feel any kind of pain or you hurt yourself, then don’t jog or walk the rest of the miles. This can aggravate your injury and can throw you off your training track.

Monday and Tuesday

Go for easy runs on these two days. However, the distance should be about half what you have run on the previous day. So, stick to 2-3 miles each day.

Don’t go beyond that as you will not be seeing any significant gain.

So what should be your easy run pace?

You should be running at 55-75 percent of your 5K pace.

But if you are a beginner and have not run a 5K yet, then you will not have a reference point. In that case, run at 12-13 min per mile pace.

Wednesday

For interval training, you can use an interval training app to measure the time while you are focusing on running or you can use a treadmill if you have one at your disposal. Most of the treadmills nowadays come with programmable features, you can set it up once and you are done.

Go for 5 rounds of interval running. Each round you will run as hard as you can for 2 mins. Then take a break of 30 secs.

You can also go for running negative splits for this interval training. The first three rounds go at a slower pace. You don’t need to go all out. For the last two, go all out in a way that you will be huffing and puffing and out of breath after the last session.

Alternatively, you can also do negative splits for each round. If you choose to do so, run the first min of each interval slower than your usual pace and all out on the last min.

You may choose any of the methods, but whatever you choose, stick with it and be consistent with it.

Also, if you don’t want to run back to back for three days, you can do strength training on this day, and interval training on the next day.

Thursday and Friday

These are the two days that will make sure you are able to give your maximum effort during running. Also, this will minimize your chances of injury.

When doing strength training you should focus on your core, glutes, hamstring, calves, knees, and ankles. In other words, you should focus on the lower part of your body more so that it can take care of all the hard pounding that is coming up in the following week.

Here are articles on strength training that will give you a good head start:

• The 13 Best Hamstring And Glute Strengthening Exercises For Runners
• Hip Flexors Strengthening For Runners
• How To Build Calf Muscles For Skinny Legs?
• Top 21 Best Core Exercises For Runners
• How to Activate Your Core Before Running?

Saturday

You should take complete rest on this day. Some light walking or moving around is fine, but don’t go for anything strenuous.

This will hamper your body’s recovery and you will find yourself getting injured more easily. However, if you can run 2 miles there are a lot of benefits to your fitness and endurance level.

Is running 2 miles in 12 minutes good?

Yes, running 2 miles in 12 minutes is good. However, there are a lot of factors that come into play. The main determining factors however will be your age, gender, and your overall fitness level. If you are on the younger side of the spectrum like between 20-29, irrespective of gender, 12 mins or under 12 mins is doable.

However, as you start to age, you tend to slow down, and attaining this time for a 2-mile run will gradually become difficult. But if you are determined enough, you can still do it.

How long should it take to run 2 miles?

To run 2 miles for a beginner runner, it should approximately take 25 to 30 mins. However, you can add a couple of more mins if you are overweight and running 2 miles. If you are running for some time and have a decent level of fitness, you should be able to run in 16-22 mins. And if you are in your prime, then running 2 miles in under 12 mins is a sure possibility.

Can you run 2 miles in 12 minutes?

You can run 2 miles in 12 minutes. However, there are a lot of factors that come into the picture as stated above. However, one thing that overrides almost everything is your willingness to do it and how consistently you put your efforts.

You can achieve 12 minutes and even 10 mins if you are putting in the effort and doing strength training. Without that, it is near impossible to achieve this. Also, if you wish to run this fast, keep in mind the following tips:

• Focus on your running form.
• Have a good running shoe that is fitted for your feet.
• Take shorter strides.
• Improve your cadence.
• Practice, practice, practice.

What’s a good distance to run in 12 minutes?

Here are the distances that you should be able to run in 12 minutes based on your fitness level and age:

Data Curtsy: Verywellfit.com

References

Tolfrey, Keith, et al. “Physiological correlates of 2-mile run performance as determined using a novel on-demand treadmill.” Applied Physiology, Nutrition, and Metabolism 34.4 (2009): 763-772.

Stone, B. L., Heishman, A. D., & Campbell, J. A. (2020). Effects of an Experimental vs. Traditional Military Training Program on 2-Mile Run Performance During the Army Physical Fitness Test. The Journal of Strength & Conditioning Research, 34(12), 3431-3438.

Gleason, Benjamin H., Jana E. Hollins, Hugo AP Santana, Brad H. DeWeese, and Michael H. Stone. “Performance training guidelines for the 1.5 and 2-mile runs.” Journal of Trainology 3, no. 1 (2014): 11-30.

Gojanovic, B., Shultz, R., Feihl, F., & Matheson, G. (2015). Overspeed HIIT in lower-body positive pressure treadmill improves running performance. Medicine & Science in Sports & Exercise, 47(12), 2571-2578.

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Run 2 miles every day.

Eat more veggies…

Don’t drink alcohol…

Well…all are perfectly sane advice (most of the time, no alcohol…really?)

The problem is they lack the details.

Like, run 2 miles in how much time? What should I eat before that? After that?

Any precautions I need to take…and the list goes on…

It’s frustrating to not know the answers…

So, I picked up 17 tips to improve running endurance that you can implement today and provided the exact steps.

If you want to read further on stamina building, build stamina in under two weeks and How To Increase Running Stamina By Food? will definitely shed some new insights.

How To improve your running endurance today?

Here are 17 simple ways, you can implement today to improve your running endurance.

#1. Use a guitarist’s technique to improve your running economy today

Improving running economy will make your body more efficient in burning the oxygen you supply to it.

This in turn can improve your stamina.

So, in short

improving running economy = improving running stamina

Got it…

But what is running economy anyway?

According to Wikipedia:

Running economy consists of many physiological and biomechanical factors that contribute to running performance, and is measured to quantify energy utilization while running at an aerobic intensity. Oxygen consumption (VO₂) is the most direct method for measuring the running economy, as the exchange of gases in the body, specifically, oxygen and carbon dioxide closely reflects energy metabolism. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy.

How to implement it practically?

From the above description, it seems so complicated.

You have to have:

• Shorter contact time with the ground
• Less braking forces
• Less oscillation (vertical)
• Specific joint angles during different phases of the gait cycle
• Consume less oxygen

In short, having a good running economy is almost impossible for an average Joe, like me and you.

Or is it?

A simple solution is to practice to increase your stride rate.

Ugh! I know you’ll again ask, “how the hell I implement it practically”?

Well, do what a guitarist will do for increased strumming speed…

First, they get a metronome…

They set it at a desired bpm or beats per min

They start strumming to match the speed of the beats.

You use this same technique to increase your stride rate.

But how?

Prerequisite:

• You would need a clip-on metronome or a metronome app (metronome is a device that counts beats per min).
• You must know your stride rate.

Steps:

1. Start running at your natural rhythm.

2. Count every time your right foot touches the ground.

3. Do this for 60 secs.

4. Multiply it by 2 and you have your stride rate.

5. If your stride rate is somewhere upwards of 180 per min, you don’t need to follow the next steps.

Else follow along.

Your goal is to increase your stride rate by 5% every week until you touch 180.

6. Let’s say your current stride rate is 150. So, this week’s target is 158. 

7. Now set a metronome at 158 beats per min and start running.

8. Try to match the steps with the beats of the metronome.

9. Pump your arms a little faster. Due to reflex, your legs will also start to move faster.

10. If you have improved or achieved 5% more strides by the end of the session, congratulations.

11. Else, keep working on it by following steps 9-10 until you hit that number.

12. Once you are there, again increase it by 5% more and keep going – until you reach 180. 

#2 Run 10% more today using mind games

Here is my short story…

I started running around a year back.

How much could I run on the first day?

It’s an awesome 10 full seconds…

Yep, you read it right…

Only measly 10 secs…before I had stopped.

Can’t blame my fitness…I had too much adipose tissue 😛

I tried a lot but could not get it up to 1 min even after 5 weeks…

That’s when I decided…

No matter what, I’m going to take my running time to a full 10 min non-stop

and yes I did it…

How?

After 5 weeks into running, I could run 25 secs non-stop.

I wanted to run for 60 secs at a stretch and in 5 weeks. 

Here are the exact steps for you to follow along:

Steps:

1. Calculate your current running time. Mine was 25 secs

2. Assuming you run 5 times a week, try to increase your running time by 10% every second session.

For example, on Monday you ran for 25 secs.

On Wednesday you increase it to 27.5 secs

On Friday it will be (27.5+2.75) = 30.25 secs.

3. Now start running and start calculating.

1, 2, 3, 4….each second is one count.

Do this till you reach 31 (0.25 is not possible while counting. 🙁 If you find a creative way to do so, let me know)

4. Stop or walk for 30 secs, and start again.

5. Continue this for 20-25 min, and you are done for the day…

6. Keep increasing your time like this, until you reach your target.

Caution: For me, it worked till I reached 1.5 min.

After that, it became really hard to increase my run time by 10% every second session.

So, I switched to the “Push for 30 secs more Or Push for 1 min more” technique.

This is what I did, 

• I picked a nearby pole or car (anything which is big, visible, stationary can serve as your target)
• I told myself, “I’ll stop once I reach there”.
• Then I started to run and calculated till 30 or 60.
• I stopped only when I reached 30 or crossed the pole whichever is later.
• This gave me enough mental ammunition to keep going.
• The better I got, I kept pushing the target farther.

Now I just count laps.

#3. Build Core Strength to share the load

Running is surely putting just one step forward of the other, but that is not the end of it.

If you want to build running stamina and have an injury-free running experience, you need to get the rest of your body engaged.

This means, especially your core.

The more strength your core and legs have, the better stamina you will have while running.

For strengthening the core, I use Yoga since I’ve been practicing it for some time.

Here are the exact poses and the steps:

Plank Pose

What you are trying to achieve?

Holding your body in a straight line using your core muscles.

You should not use your hands to hold your body.

If you are unsure, just bend your arms a little.

This will take away any support from them and will force you to engage your core.

Yep, this is the most important pose.

The first time when you try it, your entire body will shake as your core will be struggling to keep you in place.

Don’t panic and definitely don’t curse me for that  😛

After a couple of times, it will go away.

Steps:

• Start with the downward dog pose. This means your hands and your feet on the mat. Your buttocks pointing towards the ceiling. If you got this pose correctly, you will look like an inverted “V”.
• Now gradually push the upper part of your body forward and lowering your buttocks. Your legs should remain straight and the toes of your feet on the ground.
• Stop when your body is in a straight line and there should be no bending at the hips.
• Also, don’t let your hips hang towards the ground, giving you the shape of a mild arc.
• If so adjust yourself and bring your hips up.
• Do this 3-5 times and hold the pose from at least 10 counts each time.

How can you be sure you got the correct form?

If it is too easy to hold the pose, then maybe your hips are hanging. Check that.

Check if your arms have a minor bend at the elbow.

If this is the first time, your entire body may be shaking and you should be having a tough time holding the pose.

Here is a short video explaining the pose:

Side Plank

Side plank is basically balancing your body on a straight line on one side using your core.

Like plank, you may face the same shaking problem.

Steps

• Begin in plank. Follow the above steps to ease into the pose.
• Now shift your body weight slightly towards the left side.
• Tighten your core muscles and open up your body so that the front side of your body is facing the wall in front of you.
• If you cannot hold the pose, bend your top leg and place the feet on the mat in front of your hips. (This is a modified side plank)
• Once done on one side, repeat it on the other side.
• Do this pose 3-5 times and hold it for at least 10 counts each time.
• This video will help you follow along.

Boat Pose

This is by far the most challenging pose after plank.

Here your entire body is only on your buttocks and you are holding the pose only with your core.

Caution:

Check if holding the pose is easy for you.

You may be arching your back out to balance your body.

If you find yourself doing so, straighten your back and hold the pose using your core only.

Steps:

• Sit on the mat with your back straight and legs stretched in front of you.
• Now bend the knees while your feet are still on the mat.
• Take a deep breath.
• Raise your legs as high as possible.
• Straighten your legs.
• Check if your upper half of the body is curved or has moved back from the starting position.
• If so bring it back.
• Once you have balanced yourself properly in the pose, stretch your hands in front and hold the pose.
• Do this pose 3-5 times and holding for at least 10 counts each time.

Bridge

This pose works on your glutes, hips, and abdomen.

It opens up your shoulders and relieves back pain if any.

Benefits:

• Strengthen legs and feet
• Strengthen and opens hips
• Works on your gluts and strengthen them
• Opens up your shoulder
• Stretches chest, neck, and spine
• Stimulates abdominal organs, lungs, and thyroid
• Reduces anxiety, fatigue, backache, headache, and insomnia
• Helps in asthma, high blood pressure, osteoporosis, and sinusitis
• Clams your mind, helps alleviate stress and mild depression

Caution

Avoid this pose if you have neck, back, and knee injuries. You may continue your practice, once you have recovered.

Steps:

• Lie down on the ground in a supine position or the backside of your body on the floor.
• Legs stretched in front and hands by your side.
• Now fold your legs at the knees and place your feet on the ground.
• Your heels should be as close as possible to your sitting bones.
• Check if your back and neck are on the floor. Avoid moving your neck from side to side.
• Walk your feet towards you till your heels graze your fingertips.
• Distribute your weight evenly across your feet.
• Now inhale and lift your hips up high towards the ceiling.
• Interlace your fingers and press your forearms down into the mat to get more lift in the hips.
• Hold the pose for 5 breaths.
• Exhale and release the clasp of your hands.
• Now gently lower your hips till it touches the ground.

Counter-Pose:

When you do an expansive pose like a bridge, it is required to counter-balance it with a non-expansive pose.

Steps:

• Bring both of your knees to your chest
• Hug them tightly with your arms.
• This will release any stress on your lower back and will also give you a calming effect.
• Hold the pose for 5 breaths.
• Then gently let go of your hands.
• Straighten your legs and relax.
• Do the entire sequence 3-5 times and holding the pose for 10 counts each time.

Bridge pose video:

Bow Pose

This is a great pose and I love it totally.

It strengthens the muscles in the back, abdomen, arms, and legs and stretches the throat, chest, arms, abdomen, hips, groin, thighs, and ankles.

It also flexes your spine and activates spinal nerves, increases circulation, and strengthens the entire length of the spine.

Benefits:

• Helps with weight loss.
• Strengthen core and in turn, you get great abs.
• Improves digestion and appetite.
• Gives flexibility to the back.
• Strengthens back muscles.
• Strengthens ankles, thighs, groins, chest, and abdominal organs.
• Cure menstruation disorder.
• Improve the function of the kidney and liver.
• Releases back pain. 
• Improves posture.

Caution:

Avoid bow pose if you have:

• High or low blood pressure
• Migraine
• Insomnia
• Serious lower-back or neck injury

Steps:

Lie down on your abs

• Exhale and bend your knees
• Hold the ankles with your hands
• Inhale and raise the thighs, head, and chest as high as possible
• Try to maintain the weight of the body on the lower abdomen.
• Join the ankles.
• Look upward and breathe normally.
• If you want to go deeper into the pose, try to hold your toes
• Now exhale and gradually lower your body to the floor. You are still holding your ankles with your hands.
• Now gently let go of your ankles and come back to the starting position.

Counter Pose:

Once you are done with your bow pose, you should counter it with a child pose.

This is the universal counterpose and helps overcome any stress that settles in your back, shoulders, neck, and arms.

It completely relaxes your body.

Steps:

• Kneel on the floor.
• Touch your big toes together and sit on your heels
• Then separate your knees hip-width apart
• Exhale and lay your torso down between your thighs.
• Gently try to elongate your torso as much as possible so that your chest and hips are as close to the floor as possible.
• Stay there for some time.
• Gradually come back to the starting position.
• Hold the pose for as long as you need to feel relaxed.

Bow Pose

Child Pose (Counter Pose)

#4. Add weight training to improve your running performance

Weight training is very good to improve your running economy.

This way, you will utilize oxygen more efficiently during the run.

You can choose between free weights, machine or bodyweight exercises three times a week.

Here are the exercises that you need to do today as part of your strength training routine.

Repeat each exercise 10-15 times.

Squat:

• Start in a standing position.
• Feet separated a little wider than hips.
• Toes pointed slightly out.
• Clasp hands at chest or extend it at the shoulder height for balance.
• Shift your hips a bit back.
• Bend your knees
• Lower down as far as possible with chest lifted.
• Your thigh should be parallel to the ground when you bend your knees.
• Press on the ground through your heels and come back up to the starting position.
• Repeat for 10 to 15 reps. 

Lunge:

• Stand with feet hip-width apart.
• Step forward with right foot.
• Bend both knees to 90 degrees.
• Press on your forward feet and back toes, come back to the starting position.
• Do it with the left foot.
• To make this exercise more effective, you can hold two dumbbell or kettlebells.
• Do 10 to 15 times on each side.
  

Calf Raise:

• Stand on your toes with feet hip-width apart on the edge of a step or box.
• Slowly lower heels down below the edge of the step.
• Pause for a second
• Slowly lift back up to starting position.
• Repeat for 10 to 15 reps.

Mountain Climbers:

• Start with a full plank with shoulders over wrists, the core is engaged and your body is in a straight line from shoulders to heels.
• Bend your left knee in toward your chest.
• Quickly go back to the starting position.
• Immediately bend the right knee and move it toward the chest.
• Quickly move back to plank position.
• Continue for 10 to 15 reps per side.

Raise and hold:

• Lie faceup, legs straight, arms by sides
• Place your hands below glutes with palms facing downwards.
• Lift legs just six inches off the mat.
• Engage your core and hold the position.
• Be there for 30 to 60 seconds.
• Do this 10-15 times.

Russian Twist:

• Sit on the floor, knees bent, heels on the mat.
• The lean upper body back about 45 degrees.
• Elbows bent and hands together
• Rotate the torso to the right, then to the left.
• Continue for 10 to 15 reps on each side.
• To make it more challenging, hold a dumbbell or kettlebell or lift heels off the floor.

Leg Lifts:

• Lie on your back, legs straight, hands under glutes with palms facing down.
• Keeping lower back flat against the mat, lift legs up toward the ceiling using your core.
• Keep your knees as straight as possible.
• Slowly lower legs down toward the floor but don’t touch the mat.
• When your legs are just above the floor, lift them back up.
• Repeat 10 to 15 times.
• Another variation could be to bring your legs down at 45 deg or 60 deg to the floor.

Bicycle Crunch:

• Lie on your back with both hands behind your head.
• Elbows wide, and legs bent at 90 degrees with knees over hips.
• Take your right shoulder off the mat to bring your right elbow toward your left knee and extend your right leg straight.
• Reverse to bring left elbow to the right knee as you extend left leg straight.
• This will rotate the torso.
• Repeat 10 to 15 times per side.

Push-Ups:

• Start in a plank.
• Shoulders over wrists, core, glutes, and legs engaged.
• Bend the elbows to bring your chest near to the floor.
• Elbows should point back at a 45-degree angle and close to the body. Don’t spread it like bat wings.
• Push back up to the starting position using your core.
• Make sure to keep hips in line with the rest of the body.
• If you cannot do a full push up yet, drop your knees to the floor and keep your ankles locked.
• Now, perform the same steps as you would do with a half push up.
• Repeat 10 to 15 times. (Start with 5 if you have to).

Burpee:

• Stand with feet hip-width apart.
• Place hands down in front of feet.
• Jump feet back to a high plank position.
• Keep hips up and in line with shoulders and heels.
• Drop chest to the ground.
• Push back up, without arching back, as you jump feet back to hands.
• Stand and jump up.
• Repeat 10 to 15 reps.

#5. Reduce your total body weight today by losing non-functional weight

Running stamina is somewhat related to your body weight.

The heavier you are the slower you will run…and the less stamina you will have.

The good news is, you can always lose weight to increase your stamina.

Bad news…it takes months or years before you get there…

My solution is simple:

Get rid of any non-essentials and have lightweight essentials.

What are the non-essentials for running?

Anything that doesn’t directly contribute to your running.

They just unnecessarily increase your weight.

So, losing them will immediately make you weigh less.

Steps:

1. Layout all your running gears in-front of you

2. Hold each of them one at a time, and ask yourself “Do I really need this for my running?”

If yes, keep it…if no hide it 😀 …or at least set it aside.

3. Once you have gone through your entire gear inventory, repeat the process with essentials.

4. Now, you should ask, “Can I get a lighter version of this?” If so get the replacement

Caution: Step#4 is optional as you will have to shell out the money (mostly)

If you are on a budget, skip it. You have anyways shed all your dead weight already.

#6. Set a schedule to build discipline

Well…I admit, setting a schedule is not directly related to any workout for stamina building.

Are we sure?

Stamina building has two main things:

Preparing your body for the upcoming grilling.

Preparing your mind to push you through it.

Most successful athletes use creative visualization to improve their performance.

They shape their mind before working on their body.

This is what Tiger Woods used to do before every game: 

Enough about visualization…my point is, to build stamina you have to prepare your mind.

And creating a schedule beforehand gives your mind a lot of time to prepare.

Steps:

OK…just so that we are on the same page, below is an example of a schedule.

• Take a piece of paper and pen, or your note-taking app, and write down something like below:

Monday – Do an easy run. Run for 2-4 miles at your own pace.

You can go up to 5 miles if you want and your current fitness level permits.

Stop immediately if you feel pain anywhere in your body.

Tuesday – Do interval training. First, you warm up by jogging/walking at a slow pace for 5-10 min.

Then run at a high speed for 1 min. Then slow down and jog/walk for 90 secs.

Again run at high speed for 1 min. Do this 8 times.

After that start your cool down by running/walking at a very leisurely pace for 5-10 min.

Wednesday – Follow the same routine as of Monday.

Thursday – Go for a long run. Try to run for 40-60 min at a comfortable pace.

You should be able to talk to somebody without having to stop and catch your breath.

Ask a buddy to join you or you can always enroll in a runner’s club.

Friday – Go for an easy run like you did on Monday.

Saturday – Repeat the interval training that you did on Tuesday.

Sunday – Take rest

• Make 4 copies out of it.
• Place one above your work desk, one on the fridge door, one on the bathroom mirror, one on your dressing table.
• Read them whenever you lay an eye on them.
• This way, your mind will have enough time to get ready for the next day’s drill.

#7. Load up on carbs and turn your body into a fat burning machine

What? Am I serious?

Carbs are supposed to be bad.

Wrong again…

They are one of the three macro-nutrients that your body needs to function properly.

There are mainly two types of carbohydrate a.k.a carbs.

Simple and Complex.

Complex are the ones which have a lot of fibers and supplies you with a lot of vitamins and minerals.

Think unpolished grains and veggies

Simple carbs are those that are devoid of any fibers, vitamins and minerals.

Think white rice, white sugar.

So, stick to complex carbs.

Also, carbs are stored in your muscles and liver as glycogen.

When your body needs an immediate supply of energy, this glycogen store is used and your muscle mass stays intact.

Include 2.3 to 5.5 grams of carbs, per pound of body weight in your everyday diet to avoid glycogen depletion.

Now, I’m not going into diet plans and all…

Why?

Because today’s topic is to give you simple tips that you can implement today and get result.

So, in that line, you need to have some carb-rich food just before and after you run.

Steps

• Eat an apple or a banana 20 min prior to your run.
• Don’t overload as you may throw up or feel sluggish the entire duration.
• Once you return from your run, you eat one banana or apple within 20 min.
• This has two benefits.
• When you run your body needs a lot of fuel to burn.
• Carbs are the easiest to get converted to that fuel. So, the banana or the apple becomes that fuel.
• When you return from your run, your body is still in a heightened state of activity.
• It still needs more fuel to burn and has used up the apple or the banana.
• If you don’t supply it anything, it may start breaking down your muscle mass to derive that energy.
• Also, due to lack of fuel supply, your body will go into survival mode and will slow down your metabolism.

[Note: You can replace your apple and banana with boiled potato, or any other sweet fruit.

In fact, occasionally you can have a cupcake or so but don’t go overboard with it as you will be throwing all your efforts down the drains.]

#8. Build stamina through breathing techniques

When you are trying to build stamina, breathing correctly can help you to use the energy more efficiently.

This, in turn, will help you to propel faster and longer.

The question is how should you breathe during running?

I found that breathing with both nose and mouth while following a rhythmic pattern is more efficient.

This is also suggested by the running coaches.

Step to check your breathing technique:

Start to jog at your natural pace.

Observe how you breathe?

Is it tied to your steps?

Are you breathing through your mouth and nose?

Is it following some pattern (explained later) like 3:2, 2:2 or 2:1?

If so, you are in good shape.

What if you don’t and need to retrain?

Here is what you need to do…

How should you train yourself to breathe for stamina?

I’ll assume that you have not worked on breathing and just starting out.

To master this, you will take weeks and that is the plan that is provided below.

However, the basic breathing pattern of inhaling and exhaling can be set in only one running session.

So, focus on your breathing completely for one session. In no time, your breath will be tied with your steps.

First, try to match your breathing pattern with your steps. You can walk or jog for this.

Steps

• Walk/Jog for 10 to 20 min.
• During the walk, you should focus on deep breathing.
• Concentrate on expanding your belly as you breathe in.
• Focus on contracting your belly when you breathe out.
• Do this for 2 weeks, 3 times a week.
• For the next two week, try 1 min brisk walking and 1 min normal walking while keeping the breathing pattern exactly same.
• For the next two weeks, try to do a slow jog for 1 min and normal walking for 1 min. Maintain the same breathing pattern
• Finally, start running for 1 min and jog for 1 min while maintaining the breathing pattern
• But remember, not to go crazy on the pace. You will not be able to maintain your rhythm that you have gradually built

Once you are used to this technique, get into rhythm…

This is how you do it. Below are some common rhythmic breathing patterns and their steps:

• 3:2  – This is more suited for the beginner runner. Here you will be inhaling for 3 three steps.

Let’s call it as LEFT, RIGHT, LEFT

Then you will exhale for 2 counts. Which is RIGHT, LEFT.

If you are finding it difficult to do it in your current pace then slow down a bit.

With regular practice, you will be able to master this technique very easily.

• 2:2  – This is more suited for the intermediate runner or for interval/tempo runs

Here you will have to inhale for two steps (LEFT, RIGHT), and exhale for two steps (LEFT, RIGHT)

This is more labor-intensive and a beginner should avoid this

• 2:1 – Again they are meant for intermediate runners or for interval/tempo runs

Here you will inhale for two steps (LEFT, RIGHT) and exhale for one step (RIGHT)

• 1:1 – This is for running at your maximum speed. This is usually used by runners at the last stage of a race.

Here you will be inhaling for 1 step (LEFT) and exhaling for 1 step (RIGHT)

#9. Run On An Incline for more stamina

Running on an incline is tough.

It is very intensive but in turn, it builds strength in your calves, quads, and hamstrings.

This also helps you to build more stamina.

You can do your incline running in two ways.

First, you can do it on the road and the other is on the treadmill.

Steps for the road:

• Find a road near your area where the road is inclined.
• Warm up for 5 to 10 mins.
• Start running at your natural pace.
• If you need to catch a breath, then slow down but keep moving.
• Try not to stop.
• Take more time to cool down after your running.
• Do an easy run on the following day.

Steps for treadmill:

If you are living somewhere with no inclined roads or on flat land, the above plan will not work for you.

As an alternative, you can use the incline setting of the treadmill and perform the workout

• Set the treadmill incline to 2-4.
• Warm up for 10 min.
• Run at your natural pace for around 25 min.
• Cool down for 10 min.
• Do an easy run on the following day.

#10. Take a long run to push your stamina to the edge

When you push yourself over the edge, you break your limitations. This is the same with your body also.

If you get it gradually seasoned to more rigorous workouts, you will rev up your stamina like crazy.

So, take one long run today.

Things you need:

• Water sipper
• Running shoes
• Your fitness watch (Optional, but recommended)
• Earphones (Avoid if going early in the morning or late in the evening)
• Your favorite playlist (Duration is similar to your run time)
• Sunglasses (If venturing out in the day)
• Sunscreen (If venturing out in the day)
• Anti-chaff balm
• Sports Bra (For Women)
• Compression socks (Optional, but recommended)

Steps

• Do some pre-run stretching of your lower body and hips
• Do a 10 min warm up by lightly jogging or walking.
• Start your run. If you run 30 min normally, try to run for 45 min. Basically, increase your run time by 50%
• Hydrate yourself after every 30 min by sipping a little bit of water.
• Finish the run by 10 min cool down.
• Do some post-run stretching of your lower body and hips

Pre-run Stretches

Post-run Stretches

#11. Warm Up sufficiently before your run for a better performance

Ever heard that it is important to warm up before running/workout?

Well I heard also and as most beginners I ignored.

Result, I frequently used to get injured until one of my runner friend pointed out the potential problem.

I wasn’t warming up sufficiently.

Benefits of warm-up

• Dilates your blood vessels and improves your blood circulation
• Ensure that your muscles get ample supply of oxygen before you start running
• Raises the temperature of your muscles for optimal flexibility and efficiency
• Helps minimize stress on your heart when you start your run, as the heart rate raises gradually

How do you know that you have warmed up sufficiently?

To understand if you have warmed up sufficiently or not, look for these signs:

• Light sweating
• Ventilation is increased
• You feel warm all over your body
• You don’t feel tense in your muscles

How to warm up sufficiently faster?

Depending on the approach, you may take 5 to 30 mins to warm up.

Here are some effective ways to warm up faster:

• Jog/Walk at 12 min/mile for 5 to 10 min. You can also do cycling on a stationary bike.
• Do some dynamic stretches like walking lunges, jumping jacks or opposite toe touches.

Walking Lunges

Jumping Jacks

Opposite Toe-Touches

#12. Run today’s tempo run for 10 mins more

Running tempo runs are great for building your endurance.

However, running longer tempo runs will give you the required strength to persist more.

This is what happened with Patrick Noble, a career army man.

He broke his 3:00 hour marathon run plateau in his 52nd marathon, all thanks to his newer method of running a.k.a longer tempo runs.

As a runner, we all run these tempo runs and are well aware of the process.

To take your stamina to the next level, run today’s tempo run, 10 min more.

Steps

• Start with a warm up of 10 mins.
• Run at 10 to 20 seconds per mile slower than your 10 K race pace.
• Run for 10 min more ( If you run 20 min tempo runs, run for 30 min…if you run for 40 min, then today you run for 50 min)
• Cool down for 10 mins.
• Do only one tempo run per week.

#13. Land Softly to save energy and reduce risk of injury

Landing softly while running is a great advice.

But how to do that?

The easiest and the most measurable way is to improve your running cadence, shortening your strides and landing underneath your hips.

Optimal stride rate for a runner is around 180 strides per minutes.

This is what every elite athlete has.

With not so elite runners like me, we have cadence in the range of 150 to 160.

So, we touch the ground more and has poor running economy and stamina

We also, tend to get injured more.

Prerequisite:

• Clip on metronome or an metronome app
• Calculate your natural stride (Check tip#1 for exact steps)

Steps:

• Setup your metronome for 5 strides more than your natural stride.
• Start the metronome.
• Focus on matching your steps with the beats.
• Also, try to place your foot below your hips.
• Do this for the entire running session.

#14. Today run 5 strides slower at the beginning and 5 strides faster at the end

Yes you guessed it right.

I’m asking you to run negative splits.

As runners we don’t believe that it is possible to run faster at the end.

But this is where the magic happens.

“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali

Today push yourself to run faster at the end.

This will give your stamina and confidence an immediate boost.

Prerequisite:

• We need our trusty metronome
• Determination to see it through

Steps:

Let’s assume that you are running for 30 min today and you know your stride count.

If you don’t know your stride count check tip#1 and know your number first.

• Do your warm up for 5 min
• Set the metronome for 5 beats less than your stride count
• Start running.
• Once your have crossed the 15 min mark, increase your metronome count to 5 beats more than your stride count.
• Run at this pace till 25 min mark
• Cool down for 5 min

#15. Run non-stop till your playlist stops

Ah! this is a tough one.

But this is doable.

The basic idea is to set up a playlist that will run for 45 to 60 min. (Feel free to reduce the time)

Prerequisite:

• A playlist of 45 to 60 min with upbeat songs of your choice
• A device to store the list (smart phone, iPod, etc)
• An earphone
• Your determination to run it through (trust me, you will want to give up half way)

Steps:

• Start with a 5-10 min of warm up.
• Now fire up your playlist using the device of your choice
• Start running at a slower pace than usual. (You may use the metronome technique described in #1)
• Continue to run till the playlist stops.
• Cool down for 5-10 min

Caution:

You should not use this tip when running late in the evening or early in the morning.

During both of these times, you must remain alert.

An earphone and songs will take you away from reality and you will jeopardize your safety.

It is perfectly safe if you are using it during a treadmill session or not running during the wee hours.

#16. Do a high-powered bike or elliptical interval for instant stamina boost

Adding variety to your workout is the key to break your plateau and improve your stamina.

We often run uphills to build our running endurance.

But there is a different way of doing it and it will instantly boost your stamina.

Why?

• Because you will be giving your body a different type of workout and break the monotone
• Excitement of doing something new will push you to go further
• It will be kinder on your joints
• You can control the resistance and intensity at your will

Prerequisite:

• Uninterrupted access to an exercise bike or elliptical for 30 min or more
• You determination to finish the workout

Steps for bike:

• Warm up for 5-10 min
• Star pedaling the bike.
• Increase the tension till the point you can barely pedal
• Stand up now while your feet are on the pedals.
• Spin the pedals as fast as you can for 30 secs.
• Sit down and lower the tension and pedal slowly for 1 min.
• Then again increase the tension of the bike till you can barely move the pedal.
• Spin the pedals as fast as possible for 30 secs.
• Lower the tension and slowly pedal for 1 min.
• Keep repeating this for 30 min to 45 min
• Cool down for 5-10 min

Steps for elliptical:

• Start warming up on your elliptical trainer with a little resistance (Don’t avoid resistance completely)
• Continue this for 5 mins
• After that crank up the resistance up to a level where you have to put in 80% of your maximum effort.
• Workout for 60 secs
• Lower the resistance so that now your effort level is 20% of your maximum effort
• Pedal as fast as you can without losing balance or form.
• Do this for 60-90 secs.
• Repeat 3-7 for 20 min
• Then cool down for 5 min by leisurely pedaling the trainer

#17. Run a Yasso 800 today to take your stamina to the next level

Yasso 800s are a very effective technique to bring up your stamina in a short time frame.

You will run a Yasso 800 today to break your stamina plateau.

But before that…

What is Yasso 800?

This method of running was invented by Bart Yasso, Runner’s World promotion manager around a decade ago.

Here is how the basic technique work:

Let’s say you want to run your marathon in 3 hours 30 min.

If so, then practice running 800 meters in 3 min 30 sec.

And if you want to run a marathon in 2 hours 58 min.

The run 800 meters in 2 min 58 secs.

This is a very simple technique and has helped many runners to break their time plateau.

Also, their has improved their stamina in a very short amount of time.

Steps:

• Start with your usual warm up of 5-10 min
• Run next 15 min at your natural pace.
• Now set the timer for your desired time interval. (For example, set at 2 min 58 secs, if you want to run your marathon in 2 hours 58 min)
• Run 800 meters or till the buzzer goes off.
• Do this for 3 times in a row.
• Cool down for 5-10 mins

Conclusion

Building stamina for running is a long term process and is dependent on a lot of factors like your age, your gender, your diet.

However, there are some small small things that you can do today which can positively affect your running stamina.

The above list provides your with a handful of such tips with implementation steps.

How you should use this list?

Pick up one tip from the list and implement it. Don’t try to implement all of them together, you will only get overwhelmed.

Once you have mastered that, pick the next one…then next one…and so on…

Let me know which tip you chose in the comments below and if you need any help implementing it.

References

https://www.runnersworld.com/training/a20782498/boost-your-endurance/

https://www.wikihow.com/Increase-Your-Running-Stamina

https://www.stylecraze.com/articles/effective-ways-to-increase-your-stamina-for-running

https://www.bustle.com/p/11-genius-tricks-to-improve-your-running-stamina-even-if-youre-a-terrible-runner-2931047

https://www.suunto.com/en-us/sports/News-Articles-container-page/5-proven-ways-to-improve-running-economy/

https://www.runtastic.com/blog/en/tips-on-how-to-increase-running-stamina/

https://www.active.com/running/articles/7-simple-steps-to-boost-endurance

https://www.runtothefinish.com/increase-running-endurance/

https://www.popsugar.com/fitness/How-Runners-Build-Endurance-28967983

https://www.womensrunning.com/2015/10/cross-training/how-beginner-runners-can-boost-endurance_47661

https://toughmudder.com/mudder-nation/blog/how-improve-endurance-without-running

https://runninforsweets.com/2018/05/05/secrets-to-increase-running-endurance/

https://www.runnersblueprint.com/increase-running-endurance/

https://www.nomeatathlete.com/running-workouts/

https://www.livestrong.com/article/428856-how-to-increase-running-endurance-quickly/

https://www.jaybirdsport.com/blog/build-running-endurance/

https://www.fitnessmagazine.com/workout/running/endurance-training-without-running/

https://www.rei.com/learn/expert-advice/trail-running-distance-endurance.html

https://www.avogel.co.uk/get-active/running/endurance-running-for-beginners/

https://www.webmd.com/fitness-exercise/features/5-ways-to-boost-your-stamina

https://running.pocketoutdoormedia.com/the-balancing-act-speed-vs-endurance_52309

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I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

5 Reasons why your running endurance is getting worse

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

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5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers.

If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits.

This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average.

It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits.

But what could I do? My work pressure was too much and my mother became very sick at that time.

I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate.

As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform:

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Yet again your that runner friend went gaga over the fartlek workout.

You thought it’s high time you will find out what it is and how it can benefit you.

Your performance is at a plateau for some time now and it will not harm to give it a try.

Thinking that you hoped on the internet…OMG! so much info and so much overwhelm.

Worry not…we got you covered.

Below you will get all the required information about the fartlek workout.

Also, you have 5 sample plans to choose from and get started right away.

Can Fartlek workout improve your running speed?

Yes, the Fartlek workout will improve your running speed. Fartlek is a Swedish term that means “speed play”. This training greatly improves your speed and endurance. Fartlek training incorporates running at a higher pace and then reducing the speed. Running at a higher pace improves your average running speed.

Let’s learn more about it.

What is Fartlek Workout?

The fartlek running workout is basically interval training that involves speed variations throughout your run.

Typically you start with an easy warm-up.

Once you are ready, you increase your speed considerably high.

Then again you decrease the speed to a moderate or comfortable pace for recovery.

This tunes your muscles to adapt to the speed variations quickly and helps you immensely in improving your average speed.

If you shorten your recovery period, this will help in building up your stamina.

Related:

How To Improve Running Stamina In Under 2 Weeks?

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

How To Increase Running Stamina By Food?

Is Fartlek Training the Same As Interval Training?

A general interval training can be any training with a mix of high and low-intensity workouts.

Whereas, the Fartlek training is restricted just to running.

Also, in most cases, interval training is structured and has a specific time or measured segments.

However, ideal Fartlek training is mostly unstructured.

You can run a fast segment or slow down to catch a breath as per your requirement.

If you are running on the street, you can select a lamp post or a car parked at a distance as a reference to speed up.

This makes your running fun and breaks the monotonous.

Related:

How to do Interval Training?

The 7 Best Running Interval Workouts For Speed and Endurance

15 Treadmill Interval Training Workouts: Running never felt so easy 

How many times a week should you do fartlek training?

Fartlek may sound fun to start with, but it is a really strenuous form of workout.

So, if you are just starting off, it is best to do one day in two weeks.

You can gradually take it to once a week.

In the best case also try to restrict two sessions in a week.

You can see a significant change in your performance even if you are doing it once a week consistently.

To add more variations to your running and make your performance better, you may also try to run negative splits.

Related:

What Is Running Negative Splits? How Will It Make You A Champion?

5 Fartlek Workouts For Improved Speed And Endurance

1. Beginner Fartlek Training on a Treadmill

The versatility of Fartlek is that it is not just restricted to the track.

You can try it on roads, tracks, hills, and even on the treadmill!

If you are a beginner, it is best to go easy on Fartlek running.

Also at the start go at a slower pace and increase as much as you want to challenge yourself.

Here is what you can do:

1. Start with a warm-up of 10 min, slow to comfortable walk @ 2.5mph
2. Run one mile @ 6mph
3. Reduce the speed and recover by running @4.5mph.
4. Again increase the speed and run for a while at @6.8 mph
5. Recover by slowing down @5mph
6. Repeat steps 4 and 5 a couple of times.
7. Run 1 mile @ 6mph
8. Cooldown walk for 5-10 min @ 2.5 mph

You can adjust the speed up to your potential.

Now can keep the duration of speed run as low as 30 sec but see that you run to give your best effort and run as fast as you can.

Or, you can make it more interesting if you have a TV screen on your treadmill.

So, tune yourself to speed run whenever there is a commercial break.

Give in your best to run through the commercials.

Related:

The 7 Best Running Interval Workouts For Speed and Endurance

15 Treadmill Interval Training Workouts

7 Best Precautions for Sprint Running on a Treadmill

How to ACTUALLY lose 10 lbs on a treadmill in 30 days?

2. 40-min Fartlek Run

Mostly a Fartlek Run is an unstructured one but you can always time it to suit your training plan.

Here is a simple plan with varying speed intervals.

1. Start with a 10 min warm-up, brisk walk, or jog @ Speed
2. 2 min speed run @ 6 mph X 3 times
3. 1 min recovery after each interval jog @ 3.5 mph
4. 1 min speed run  @ 7 mph X 6 times
5. 1 min recovery after each interval jog @ 3.5 mph
6. 10 min cooldown

3. Fartlek for 800m

The 800m run is a relatively fast run.

Here is how you can do it.

1. 10 min warm-up @ your moderate speed
2. Run for 75 sec @ your max speed
3. Jog/run for 150 sec @ your moderate speed
4. Run for 60 sec @ your max speed
5. Jog/run for 120 sec @ your moderate speed
6. Repeat the steps 2-5 X 3 times
7. 10 min cooldown

4. Ladder Fartlek Workout

This workout method is done in increasing intensity order.

However, the duration of the speed workout decreases with intensity.

1.  Start with 10min jog @ easy pace
2. Run for 5 min @ 70% heart-rate
3. 2 min recovery at an easy pace
4. Run for 4 min @ 75% heart-rate
5. 2 min recovery at an easy pace
6. Run for 3 min @ 80% heart-rate
7. 2 min recovery at an easy pace
8. Run for 2 min @ 85% heart-rate
9. 2 min recovery at an easy pace
10. Run for 1 min @ 90% heart-rate
11. 2 min recovery at an easy pace
12. The cooldown for 10 min @ comfortable pace

5. 30-min Fartlek Run

This is an alternate high and low-intensity run.

1. Start with 8 min jog @ easy pace.
2. Run for 1 min @ 7-8mph
3. Run for 1 min @ 4-5 mph
4. Repeat steps 2 and 3, 6 times
5. Cooldown with 8 min jog @easy pace

Some Related Information….

Fartlek Training Benefits

If you are wondering what is Fartlek training good for, then here are some of the benefits.

Improves running potential

In the fartlek run, your workout in the aerobic and anaerobic capacity of your body.

This greatly enhances the speed and endurance and thereby improves your running potential.

Trains for racing

In real-time racing, you have to deal with speed variations.

A Fartlek run prepares your body to adapt to quick changes in speed and hence better performance as a racer.

Burn more calories

When you perform fartlek training, you generally work out at a very high speed.

This leads to loads of calorie burn.

Your body continues to burn calories even after the workout.

This is called the after-burn.

Doesn’t it sound the perfect way to lose weight?

You get to decide the plan

The Fartlek run is generally the unstructured interval workout.

So, you get to decide the running plan.

You set your own targets, this does not make the workout scary.

And there is a sense of accomplishment once you achieve your goals.

You can even make the run interesting by setting the goals accordingly.

For example, let’s say you are running on the road.

You can start or end your speed interval by taking reference to the street light or maybe your favorite car.

You may plan to change your place after every 4th street light.

References

https://www.brianmac.co.uk/fartlek.htm

https://www.runnersblueprint.com/best-fartlek-run-workouts/

https://www.active.com/running/articles/6-fartlek-workouts-for-3-training-phases

https://cityfitgirls.com/blog/fartleks

The Effect of Oregon Circuit Training and Fartlek Training on the VO2Max level

The Effects Of Fartlek Training In Improving Cardiorespiratory Fitness

Anthropometric and training variables related to 10km running performance

Effect of Fartlek training at different altitudes on selected physiological variables and 1500 meters performance

Anthropometric and training characteristics of female marathon runners as determinants of distance running performance

Fartlek for Sprinters

More Reads…

11 tips to run your fastest 5K

What Is Running Negative Splits?