Donald “Don” Pferdehirt, president of ChemOps Insights, LLC, in Spring, TX, likes to run during his free time. Runners like Don Lee Pferdehirt must work to increase their stamina, as well as their speed.
Building stamina, whether it's to tackle longer distances or to have an easier time with the runs one already participates in, takes time and effort. It requires a commitment to running, and these tips will help ensure that this dedication leads to results.
1. Keep training consistent. Consistency helps runners improve their stamina. They should don their shoes and stay active for at least 30 minutes three or four times a week, if not more often. One session should be significantly longer than the others, which will challenge the body to develop more overall stamina.
2. Engage in tempo runs. Tempo runs, in which a runner chooses a shorter distance but a higher-than-normal pace, help reduce fatigue. These teach the body how to clear lactic acid more quickly, enabling muscles to remain active longer.
3. Use proteins and carbohydrates for recovery. All runs need a good recovery. Either a meal or a snack including both carbohydrates and protein should follow within 30 minutes of a run.