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Saturday August 18, 2018

Improve Your Running Stamina

Written by David Dack

Improve Your Running StaminaImproving your stamina is of utmost importance if you want to get the maximum out of your training sessions and still enjoy the workout. Good stamina is key to athletic performance and excellent health. Runners are specially required to rev up their stamina levels so they can enjoy better training and more athletic prowess, both on and off the field.

As a result, if you’re looking to increase your stamina for running—or for any other sport—here are 2 training guidelines that can help.

Run For More

That’s obvious. The more your run, the better stamina you’ll get. No doubt. It’s all bout positive adaptation. However, the caveat is that you need to run for more the right way, meaning you must increase your running mileage while steering clear of injury and/or burnout. This can prove difficult as more runners are prone to overdo it out of the desire to boost stamina in the shortest time span possible. Fortunately, you can avoid much of the trouble by just abiding to one simple rule: The 10% rule

The ten percent rule is the way to go for increasing mileage without hurting yourself. You basically increase your weekly mileage by no more than 10% from one week to the next. For instance, if you’re currently running 10 miles per week, aim to get to 11 or 11.5 miles the next week, and build on that. Nevetheless, make sure to take the 3rd or 4th week as recovery by cutting drastically on your running mileage or cross-train.

Interval Running

Obviously, you can’t keep increasing running mileage by 10% forever, otherwise you’ll be running 24 hours a day. For that, you need to alter your training approach by opting for a more  challenging type of training. Interval running (or high-intensity interval training or HIIT) is the ideal training recipe for boosting your stamina and burning calories without burning much of your scarce time. All you need is 30-35 minutes and you’ll give your body the best workout ever.

Interval running consists of performing repeated sets of high and low intensity intervals. The length and duration of each interval depends on your current endurance level and training goals. Don’t feel the need to follow the below program verbatim. Instead use some common sense and adjust it according to your own needs.

Here is a breakdown of an interval training session:

-          Begin the workout with a decent warm-up. Jog slowly for 5 minutes and gently stretch your body.

-          Run you first interval at 80% of your maximum aerobic capacity for one full minute, then take a jogging break to allow for recovery and rest.

-          Go for another running interval but at 85-90% of your max. jog for recovery

-          Repeat the cycle 7-8 times.

-          End the  workout with a cool down. Jog slowly for 5 minutes and stretch your body.

If you’re a new comer to this type of training, try this workout once a week for the first month. As the training progresses forward, you can increase the interval length to two minutes, while taking less time for recovery. Just make sure to stay within your fitness level.

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to and for a limited time you can grab this special "Weight Loss By Running" FREE report

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