As runners, each of us has a personal goal or two we’d love to crush, such as, how to increase stamina for running.

Yet, there’s one in common that we probably do share: we don’t want to ever get tired.

Endurance and stamina are two of the most important elements that any runner should have if they intend to run for miles.

This goes especially for 10 ks, marathons, and especially ultra-marathons.

We’ve all had runs where it’s a struggle from the beginning and the thought of continuing for any length of time seems impossible.

So if your goal is to run longer and not feel like collapsing, here are some tips to keep you going.

In fact, let’s say that this is required reading for any runner (be it starting out or a seasoned vet) trying to build up their endurance.

Let’s break down from start to finish how you can get those extras miles in and still feel good.

1. Maintain a Healthy Diet

This is just stating the obvious and then some.

You have to keep strong and eat a healthy diet in order to fuel your runs long. 

In this case, you want to keep the junk food to a minimum (if not completely away from you).

Be sure whatever you eat has plenty of vitamins, minerals, low glycemic carbohydrates, protein, and good fats. 

Calcium, magnesium, potassium, and sodium are extremely important minerals needed for muscle function, bone health, and proper circulation.

Avocados, dark leafy greens like spinach or kale, fatty fish like salmon or mackerel, almonds, walnuts, chia or flax seeds are are high in these nutrients.

By giving your body the proper nutrition, you’ll be able to crush those long runs and feel great.

2. You Must Cross-Train

You can’t build endurance by just running. 

Swimming and cycling are great sports to do on your cross-training days. 

Or maybe you have some friends who love basketball.

Get together once a week and shoot hoops at the local rec center.

Does your husband or wife love tennis?

Challenge them to a match at the tennis court.

Your best bet is to do an athletic activity that involves cardio and challenging different muscle groups will make you a better runner.

3. Warm up Before a Run

If there were a set of rules for running or keeping fit, this will definitely be rule number one.

Warming up with dynamic stretching is a great way to reduce risk of strain or injury while you are running.

These are different from static stretching which involves holding a position for 30 or more seconds.

Dynamic movements involve motion and can include knee taps, butt kickers, leg swings, jumping jacks, and jogging in place. 

This will warm up your muscles and prepare them for the task at hand.

In turn, it will also improve the strength and flexibility of your muscles making them more efficient. 

4. Use Good Breathing Techniques

Having proper breathing techniques is key for pacing yourself to handle longer runs. 

You must train your heart and lungs to keep up with the demands of your muscles.

With focused breathing, you will ensure a steady flow of oxygen so can continue to run and reduce fatigue.

Try a 2:2 ratio, which means breath in for 2 seconds and exhale for two seconds.

It’s also important to breathe from your diaphragm (belly breathe) and not your chest. 

You can do this throughout the day by placing your hand on your stomach. 

Take a deep inhale and feel your chest rise, then forcefully try exhale all the air out of your lungs.

With practice, this will soon become natural and improve your lung capacity which, in turn, will improve your stamina.

5. Always be hydrated

It’s no secret that hydrating yourself is a priority. That’s why it’s important to carry a water bottle with your while you’re on your run. Be sure to fill it up before you even set foot out the door. If you don’t have one, have at least a glass of water before your run begins.

You’re Not Done Yet

6. Find your pace

One of the worst mistakes any runner can make is starting off at a pace that isn’t necessary. Don’t start your run on a dead sprint or you’ll end up winded before you even hit your first mile. It’s better to start out at a brisk, jogging pace. As the run progresses, you can gradually build up to your desired speed. If you feel like you’re starting to get winded, slow down back to your jogging pace. As your endurance slowly builds up, you can be able to increase the speed of your pace.

7. Just keep going…even if you feel tired

Just because you’re feeling tired, doesn’t mean that’s your green light to stop running. You will be out of focus on how to increase stamina for running if you just stop the moment you feel like taking a nap. However, if you feel exhausted then slow it down to a power walk speed. If you feel pain at some point, you’ll know that you’ve overexerted yourself.

8. Get into the music

Got some songs you know that keep you running at your pace? Load them up to your iPod and use them to keep your auditory senses occupied while you run. Music with a steady beat is great to keep you at a steady pace. Who says you can’t run to the music and have fun at the same time?

9. Mindset, mindset, mindset

As the old saying goes, “it’s 10% physical, 90% mental”. In laymen’s terms, the motivation to keep running begins right in your head. Think about the people who support you and are proud of you for achieving your goals. Count down the miles you have to go on every run and the progress you have made on how to increase stamina for running. Positive, motivational self-talk will hardwired your mind for the better and keep you going stride after stride.

Pro-Tip: If you have a running buddy, bring them along. There’s nothing more satisfying than having someone run alongside you that will encourage you from start to finish. You, of course will feel the satisfaction when you do the same for your buddy.

10. Cool down

Like your warm ups in the beginning, the cool down period is the most vital part of your workout. This should be done in the last 10-15 minutes of your run. Do this by gradually slowing down to a walking pace. It’s also imperative to do cool down stretches in exercises to reduce body fatigue.

11. Rest

Not every day has to be a run day. One must rest their body and mind for at least a day before doing it all over again.

There you have it. Be sure to bookmark this and use as a reference every time you want to know more about running fast. Be sure to share this with a friend if they’re starting out with running or trying to find ways to run longer.