How to Build Stamina: Tips to Go the Extra Mile

Want to run longer without feeling like you’re about to keel over? Stamina is the magic ingredient that helps you tackle those long runs and crush distance races without falling apart. The good news? You can build it up with a little patience and some smart tweaks to your training. Here’s how to get it done and feel stronger every step of the way...

1. Start Slow and Build Gradually 📈✨

Listen, you don’t need to run a marathon tomorrow, so don’t try! The secret to increasing stamina is consistency. Stick to the 10% rule: bump up your weekly mileage by no more than 10% each week. It might feel slow at first, but trust me, this approach keeps you injury-free and builds a solid foundation for long-term gains.

Bonus: Track your progress (apps are great for this) so you can look back and be proud of how far you’ve come!

2. Spice It Up With Intervals ⏱️

Want to see results and keep training interesting? Add intervals to your runs. It’s as simple as alternating between short bursts of faster running and slower recovery periods. For example:

• Sprint or pick up the pace for 1 minute.
• Walk or jog lightly for 2 minutes.
• Repeat 5-10 times.

This kind of workout teaches your body to recover faster while building the endurance you need for those longer distances.

3. Commit to the Long Run 🏞️

Long runs are where the magic happens! Once a week, set aside time to go for a slower, steady run at a pace where you can hold a conversation (or at least gasp out a sentence without passing out). These runs train your body to keep going and build the endurance you need for race day.

Make them fun: pick a scenic route, bring a buddy, or queue up that podcast everyone’s been raving about.

4. Fuel Up and Stay Hydrated 🍌💦

You can’t expect your body to perform without the right fuel. Think of food as your running power source, without it, you’re running on empty.

• Before your run: Eat something carb-rich like toast or a banana.
• During longer runs: Try energy gels, chews, or electrolyte drinks.
• Always: Stay hydrated! Water is your best friend.

Experiment with what works for you—you don’t want to discover mid-run that your snack choice doesn’t sit well.

5. Cross-Train and Get Stronger 💪

Stamina isn’t just about running; strength plays a huge role too. Add some squats, lunges, and planks to your weekly routine, 2-3 times a week. This will help you power through runs and avoid injuries.

Other activities like cycling, swimming, or yoga are also great for boosting endurance while giving your running muscles a break.

6. Rest Like a Champ 🛌

Here’s a little secret: you actually build stamina during rest, not during the run itself. Your body needs recovery time to adapt and get stronger. Overtraining can leave you drained and lead to injuries, so take those rest days seriously.

Feeling extra sore or tired? Take an easy day or swap your run for a stretch session. Rest isn’t slacking, it’s part of the plan.

Time to Put It Into Action

Building stamina doesn’t happen overnight, but stick with these tips and you’ll be amazed at how much stronger and more confident you feel. Gradually, those long runs will start feeling easier, and you’ll be tackling new distances with ease.

Send this to a running buddy who needs these tips, or let me know in the comments which one you’re trying first! 🧡💥