Tips to Increase Stamina

Stamina refers to the body's capacity to perform a certain task before fatigue sets in. When an athlete trains to improve stamina, it is called "conditioning." Before selecting an appropriate conditioning program, it's important to decide what you're training for. There are two types of conditioning--aerobic and anaerobic--that serve very different functions. Both can improve stamina but in different ways. Design a program that suits your particular goals.Stamina, which can be confused with endurance, is your ability to push yourself to your aerobic limit, then rest, recover and do it again. Endurance is simply your ability to keep moving during long, but relatively easy, workouts. Stamina-building exercises can help you to burn calories or lose weight, as well as give you a competitive edge in any sport you play. You will not find building stamina easy, however, because to do it you must push yourself to the edge of your physical limitations.

Tempo Runs
Tempo runs are a must if your priorities lie in improved stamina. Toby Tanser, former professional runner and current coach, was quoted in a 2007 Runner’s World article as stating, “Tempo running is crucial to racing success because it trains your body to sustain speed over distance.” These types of exercises, also referred to as lactate-threshold training, are a key in developing metabolic fitness. Metabolic fitness enables your body to utilize with more precision oxygen that has been delivered to the muscles by the cardiovascular system. This translates to improved stamina through muscles that can more effectively contract for longer.

Base Runs
Base runs are the staples of a running training program. Base runs allow you to build endurance and maintain your fitness level with regular, consistent workouts. Do your base runs at a relaxed pace, one at which you could comfortably carry on a conversation. Your base runs should be at a pace that's about 65 to 75 percent of your maximum effort level or 65 to 75 percent of your maximum heart rate. Follow the easy-hard training principle and do your base runs on easy days, about every other day.

Long Runs
Long runs increase your endurance by pushing your body to run for longer distances. Long runs train your muscles to perform for longer periods, over greater distances, increasing your stamina. Do your long runs at a slow, relaxed pace, slightly slower than your base run pace. You can start with a long run distance that is as far as your longest base run and gradually add distance to your weekly long runs. Add one mile a week to your long runs, and every fourth week keep the mileage the same to allow your body time to recover. Your long run should be between 25 and 40 percent of your weekly mileage.

Speed Workouts
Speed workouts train your muscles to perform quickly but also increase your endurance because your muscles work to continue running when you are fatigued from the high-intensity effort. Tempo runs are one form of speed training that boosts your stamina and helps prepare you to run strong in races. Tempo runs include a sustained, fast pace for the duration of your run. Do a tempo run at your 10K race pace or about 90 percent of your maximum heart rate. Your tempo run should be shorter than the race distance you are training for.


Warm Up's
Warm up before each exercise session with lighter versions of the exercise you will be doing. For example, warm up with a five-minute walk before running. Cool down similarly after each exercise session.


Precautions
Tempo runs and long runs are considered "hard" days in a running training program because they require a high amount of intensity or duration. Follow your hard days with an easy day of base running, or a day of rest. If you increase your weekly mileage, stick to the 10-percent principle and do not add more than 10 percent more miles than the previous week's total. Taking easy days, resting at least once a week and gradually increasing your mileage will help prevent injuries and allow you to steadily boost your stamina.