How To Increase Running Stamina And Speed 15 Tips To Increase Running Speed And Stamina


welcome to back do you often dream of
running and completing a marathon Oh hop and puff and feel your heart pounding
after running half a mile then you need to work on your stamina and muscle
endurance it comes with practice and a few tricks in this video I have showed
15 ways to increase your stamina for running these will help you run longer
distances by improving your lung capacity muscle endurance and muscle
power so let’s see how to increase running stamina and speed one warm-up a great deal of your running
form depends on whether or not you did warm axor sizes warmup is necessary not
an option give yourself a good ten minutes to warm up the muscles so that
they are ready to take on a challenge start by doing neck rotations arm
circles shoulder rotations waist rotations side lunges spot jogging
jumping jacks and ankle rotations you will immediately see a difference in
your heart rate and muscle performance when you warm up properly to maintain
proper posture maintaining proper posture will help you run better and for
a longer duration and also it will protect you from injury roll your
shoulders back look ahead push your chest up loosen your neck and arms
clench your fists put your thumbs inside the hollow made by the four fingers and
start running slowly three check your breathing technique running is like
meditating concentrate on your breathing and it will become easier I can say this
from firsthand experience slow steady and continuous running is not easy for
beginners but when you concentrate on your breathing and match your running
with it you will be able to run a longer distance inhale slowly from your nose
and calculate how many steps you are taking do the same when you exhale
slowly try to maintain the breathing and keep your steps steady for a longer time
for land softly when you start running do not stomp your feet on the ground it
will only hurt your knees and make running difficult land softly by putting
your heels first of course you must wear shoes that will support your feet v
interval runs this is a great way to build stamina all you have to do is run
and walk at equal intervals this way you will you able to
for long distances without feeling worn out also it will give you an idea of how
long you can run continuously without feeling exhausted and you will be able
to set targets for the next week six slow but steady when it comes to
increasing your running time and endurance you must be patient
aim for increasing the distance by ten percent for example if you cover a mile
this week you must try to run ten percent more the next week and by the
end of the week you must reach the target seven run on an incline
it might sound tough but did you know that the roads that we walk on are a
little incline if you don’t believe me practice running on a treadmill without
an incline for a week and then run on the road you will see that there are
various factors that will prevent you from running with ease and one of them
is that the road is slightly inclined apart from that running on an incline
will also help build strength in your calves quads and hamstrings this in turn
will improve your endurance and the ability to run faster on a less inclined
plane eight listen to music music can be a great source of motivation when it
comes to running or working out in general rhythmic and motivational songs
will keep you going and even make you forget about your leg pain if you can
match the running pace with the beads even better 9 practice running it is
true practice makes a man or woman perfect practice running as many times a
week as you can the more you run the more your body in mind will be
accustomed to the energy burn muscle wear and tear and sweating 10 HIIT
workout in addition to hitting the road or the treadmill you must incorporate
HIIT into your workout routine interval training is the technique to improve
your stamina and speed it involves alternating your
running pace and style 11 strength training everyone needs to strength
train strength training activities like lifting weights resistance band
exercises lifting or moving objects etc will tone and build your muscles and
make them stronger 12 plyometrics another thing that must be a part of
your training is plyometrics all athletes train their cardiovascular
system to improve their vo2 by incorporating explosive exercises in
their workouts explosive exercises or plyometrics like burpees squat jumps
jumping lunges and froggy jumps not only improve vo2 but also burn lots of
calories 13:00 stretching after you are done with running for the day
you must stretch our cool off it is as important as warming up give your arms
palms feet calves hamstrings lower back upper back neck and shoulders a good
stretch it will prevent your muscles from becoming stiff 14 diet runners need
to eat yes if you don’t include the major and required food groups in your
diet you will not be able to build muscle endurance and stamina you must
consume foods like Beeker o it green leafy veggies lean protein healthy fats
and nuts also avoid energy drinks protein bars
packaged fruit or vegetable juices fatty and sugary foods and fried foods you
need to keep your heart healthy to be able to see results consuming junk will
not help instead eating healthy will help you reach your goal quicker 15 rest
it is important to let your body rest so that the sore muscles get time to heal
and repair themselves you can’t run like a free tiger for the
tired Adie so get at least seven hours of
sleep every day also do not go running every day mix it up with other kinds of
workouts there are other things you should keep in mind like your running
form getting a good pair of training shoes and hydrating yourself properly
these may not directly improve your stamina but they do affect your running
if your shoes are not good they can not only lead to injury but also interfere
with how much how long and how well you are able to run similarly a dehydrated
body will prevent you from running long distances follow these tips and set your
training routine they will surely help you increase your stamina for running
and very soon you will be running without feeling half the stress you feel
while running now you you How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed How To Increase Running Stamina And Speed

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