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How to build running stamina in 2022 Backed by the Scientific Studies

By Yoel Levy - I Challenge Myself Awards

What are your fitness objectives for the year 2022? Do you intend to go from couch to 10k? Maybe you'll run your first half-marathon? Or do you want to improve your running endurance?

Regardless of which of these activities appeals to you, you will need to pay close attention to your cardiovascular health and endurance.

1. Preparation

To prepare your body for the challenge of an endurance run, you'll need to set aside 30 minutes (up to 45 minutes). You'll also need to pay close attention to all of your body's parts. Yes, that includes your upper body.

Regardless of your preferred method for getting the muscles warmed up and ready to go, science is clear on one thing. Including dynamic lower extremity stretches in your running routine is the best way to improve stamina.

2. Don’t Limit Your Workouts

If you want to improve your running stamina, you may believe that you need to do as much cardio as possible. A 2017 study found that putting athletes through a circuit training programme was the best way to increase cardiovascular endurance.

3. Get enough sleep

We all know that not getting enough sleep has a number of negative health consequences, including a slowed immune response and cognitive impairment. Despite this, many athletes still don't prioritise getting at least 7 to 9 hours of sleep each night.

For many more tips, watch the video above

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