How can I increase my stamina?

Question

Drew Wartenburg · Answer

So an increase in stamina is a pretty broad way of characterizing what I think generally means an increase in your fitness and in this sense probably the basic form of endurance which is aerobic fitness and the not surprisingly the the best way to increase stamina to build fitness aerobic fitness is to exercise aerobically so an increase in stamina and ability to train in this case probably run for longer or at a sustained pace is to practice and by practice in this sense it's usually going to be running so having a schedule being consistent you know habit-forming about your training is going to be the number one thing to lead to fitness gains a lot of times we start programs and are we're spotty about it but consistency is really going to lead to fitness gains.

Dave McGovern · Answer

Hey, it's a great question as an endurance coach. I'm probably gonna use the word endurance rather than stamina But it's it's really the same thing. It's being able to do something for a long period of time The biggest barrier to that for most people is pushing too hard going too fast So if your goal is to do a marathon you could probably do it today You know if I said I'm gonna give you a million dollars do a marathon today I'm pretty sure you're gonna do a marathon today, you know, you're not gonna do it in three hours But if I told you you've got five or six or eight or twelve hours Absolutely positively just about anybody can do that. So it's not a matter of Building stamina. It's building stamina to go fast to do something hard so But it kind of is easy to go long if you go to slow enough pace if you keep your heart rate low If you keep your heart rate 65 70 percent of max heart rate, you probably can go a very long period of time today The hard thing is building up to go faster So first off you do want to build that stamina to you know to go at an easy pace So gradually start building the distance that you're going at whatever you're doing whether it's you know, running or walking or cycling But do it at an easy pace get to the point where you can do, you know Ten miles easy and then you want to start doing some faster workouts and right off the bat, you know If your technique is not great, you know, you could do some short fast intervals You know do some quarter mile repeats or one that I like is turns and straights you go on the track you go easy on The turns and fast on the straightaways to build kind of that high-end speed and then you work on the long Slow stuff on the other end and then as you get closer to a race if that's your goal Then you'll start doing some longer, you know longer faster stuff But just to build that endurance just to build that in stamina Just get out the door and start doing more of what you're doing start gradually increasing maybe 10% per week or you know 10, you know each week go about 10% longer than he did before But do it slow. There's no reason to go fast Most of the endurance benefits you're getting are done at a slow pace, you know Unless you're getting ready for a race and then you'll start doing some other stuff

Kim Conley · Answer

How can I increase my stamina? That depends a little bit on what your starting point is. If you're not running much at all, then the very simple answer is to just start building consistency. Start running more days a week than you already are. From there, building up the long run is going to be really important. Getting accustomed to spending more time on your feet. If you can get in one long run a week, that's somewhere between 90 and 120 minutes, that's going to go a long way for building up your capacity for aerobic endurance. And then, when you're comfortable at that level of mileage and load, then starting to do some quality sessions and particularly threshold work is what's going to allow you to really build that stamina.

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"How can I increase my stamina?"