How to Increase Running Stamina and Endurance

Almost every runner’s goal is to learn to run faster and longer. If you are a new runner and you are not in decent cardiovascular shape, it may seem extremely hard to run very fast or very long. However, sometimes in the feature, if you work on yourself, those things will start to look much easier.

Experienced runners already know how much time and effort is needed to increase running endurance and stamina. Although, you can constantly find the brand-new runners asking around or researching “how to increase running stamina” or “how to increase running endurance.” And we are simply going to say that it does not take a miracle. You just need the motivation, dedication, commitment, and of course, the right gear like some of the best marathon running shoes and possibly a knee brace that will prevent possible injuries. And before you know it, you will be experiencing many benefits, and of course, run for longer and faster. The following is a list of tips that will surely help you achieve your goal.

Be consistent

To learn how to increase stamina for running and improve endurance in order to run longer, you need to train constantly. By constantly training, you will build your aerobic base and increase your aerobic capacity and make your muscles stronger. Although you should add your extra runs easy and slow, you should do 3 to 4 running sessions per week for at least 30 minutes. And try to make one of those 4 runs longer than the others. But, you got to remember, with speed follows endurance.

Run for Longer

It may sound obvious, but it is worth mentioning. To be able to run a further distance, you need to start incorporating longer runs into your schedule, but you should not overdo them. There are cases where runners try to do a long run too fast and end up struggling or hurting themselves. As we already said, speed always follows endurance. You need to have that base build before doing challenges such as tempo or interval running. Most of the jogging tips for beginners suggest that you should build up distance slowly, and even marathon training plans work like that. So, the best thing that you can do is increase your running time by 5 minutes or add 0.5 miles with each long run, and in that way, you will reduce the risk of injury and overtraining.

Tempo Runs

These kinds of runs are done in a short distance but with a higher peace than your normal runs. Running like this clears your bloodstream from lactic acid faster, allowing you to run longer before lactic acid and fatigue build-up and slow you down. Tempo runs are basically the key to improving your running speed. They are hard to do, although they should also be comfortable. They should last from 20 to 40 minutes in a challenging peace that you can maintain over the whole duration, and no longer that will leave you gasping for breath.

Proper Nutrition

Proper nutrition may be the key when you want to run multiple times a week or run a longer distance because you need to replenish the energy you released. And the best thing to do that is by eating the proper food, which in this case means crabs. As a runner, your calorie intake should be 50% from carbs. Before every run, you should make sure that your meal is carb-based because that will give you the energy needed to cover the distance. If you find yourself tired or unable to complete your runs, then increase your carbs intake. However, you should always choose complex carbohydrates such as oatmeal, brown rice, etc., instead of sugary foods and refined carbs.

Get a Running Buddy

Having a friend to push you can be helpful with everything, and in this case, you can use the help of a running buddy to learn how to increase endurance for running, especially if they are more experienced than you. Your running buddy can be a friend, coworker, family member, or basically anyone that can motivate you.

Focus on it

Many say that running is 30% physical and 70% mental. Of course, running further and further each week can be hard, especially if you’ve never ran that distance before, but if you are mentally prepared for that, it will look way easier. Some simple ways to basically play mind games are to divide the distance in two and think that you are running to smaller distances. Another is to think of the distance as a distance that you have previously done and add some more at the end because running 10K and added 4k sounds less scary than running 14k.


It is easy to forget the importance of recovery and rest when you are so focused on achieving your set goals, although the fact is that the further you run, the harder and more challenging it becomes, and because of that, you should prioritize rest and recovery in between almost every run.

Work on your running technique

Working on your technique will definitely make you a more efficient runner, and if you run more efficiently, you will be able to run a longer distance without the feeling of tiredness or loss of energy. A good technique is to run tall and ensuring that your foot is at around 170 steps per minute and lands exactly under your center of gravity.


Knowing how to build endurance and stamina and actually improving both are two different things. So now that you know some of the best ways to improve, get ready to start, and put them to practice, with discipline and commitment, there are no limits when it comes to achieving your running goals.

About The Author

AthletePath Staff

We are a team of enthusiasts and professional athletes thriving to provide you with helpful advice on buying everything you may ever need to become a better athlete.

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