#FitU with Phindi Gule: How to increase your stamina and endurance

 It doesn't matter where and when you start all you need to do is just start, and once you have you will see that a distance you once found challenging will feel easier every time you run. When that happens, it means you’ve increased your running stamina. Having said that, I don't for a second mean running a marathon will feel easy, however, one day you’ll look back and notice that what you find challenging now will come much easier.

Read: #FitU with Phindi Gule: How to be mentally tough when running

An increase in running stamina comes from consistency - CONSISTENCY is everything and in order to achieve this you need to run at least three times a week with a long run either Saturday or Sunday, also don't be fixated on time just aim to cover the distance.

Listen as Phindi shares tips on how to increase your stamina and endurance when running in the podcast then read more below:

Read: #FitU with Phindi Gule: Nutritious foods to help your diet

Points or things to keep in mind for one to increase stamina and endurance?

Before you begin working on increasing your running stamina, you need to make an honest assessment of your current fitness levels. Whether you’re a new runner looking to complete your first 5k or an experienced runner looking to increase your stamina for the final stages of the marathon and avoid hitting the wall, the rule of ‘too much too soon’ always holds true, doing too much too soon only leads to injury or overtraining.

1. Be consistent

To increase your aerobic capacity and be able to run further than you can now, you need to train consistently. Consistent training will build your fitness levels, (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for three to four sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go further than any of your other runs that week.

2. Run long

To run further, you’re going to have to actually run further! Either increase your long run by 5 – 10 minutes

Do your long run at a slow and sustainable pace; many people try to run their long run too fast and struggle to finish strong. Go slow and just focus on covering the distance.

SPEED follows ENDURANCE

3. Tempo Runs

These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. They should be a ‘comfortably hard’ pace that lasts from 20 – 40 minutes and up to 60 minutes for more advanced runners.

They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain over the duration of the run.

4. Recovery

The further you run, the more you’re challenging yourself and therefore need to ensure your body is recovering between sessions.

Good recovery comes from a good diet, stretching and sufficient sleep. Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.

   5. Work on your running economy - This simply refers to your running style/ technique.

Working on your running technique will make you a more efficient runner. If you run efficiently, you will be able to run further without feeling as tired as you will use less energy. - - Good technique comes from running tall (imagine a string holding you up), ensuring your foot lands under your center of gravity and a cadence of around 170 – 180 steps per minute. If you have weight to lose, then losing extra weight will also help your running economy since you will be lighter.

  6. Mind games (take it one 1km at a time)

Running further than you ever have before can be daunting, but you can do it! Mentally preparing yourself for your longest run of the week will make it easier. Some ways to make a long run seem less daunting are to break it down to 1km at a time, or to treat it as 2 x a distance you can run easily, or 1x a distance you can do with a little bit more added on – a 10k with a slow 3k added on already sounds less scary than running 13k.

Also read: #FitU with Phindi Gule: Benefits of Running