How to Increase Your Running Stamina

Increase Your Running Stamina with Interval Training

Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina

Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.

Use pyramid interval training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.

Do variable intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.

Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren’t built into the interval training program.

Do high-powered bike intervals. Pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.

Increase the pace at the end of your runs. For the last quarter of your workout, run as quickly as you can before cooling down. This exercise will help you to counteract late-race fatigue.

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11 Reasons You Should Start Working Out Today

1. Boost happiness levels

Whether we’re fully conscious of it or not, we’re always looking for how to be happy. And exercise is one of the most obvious steps to take, as it’s not a coincidence that you feel better after a good workout: It’s science. A Penn State University study found that people who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t.

2. Learn to set — and achieve ­— goals

Whether it’s deciding to run a 10K, increasing the amount you can deadlift or increasing your bike mileage, setting and achieving fitness goals is an incredible self-confidence boost. But if you find your resolutions falling to the wayside, science has uncovered the secret to success: setting clear intentions.

3. Reduce your risk of heart disease naturally

Get out of the medicine cabinet and reduce your risk of heart disease the natural way. A meta-review of a variety of studies and trials conducted by researchers in 2013 ­— encompassing 305 trials with more than 339,000 participants — found that no statistically detectable differences existed between those who exercised and those who were given medications in the prevention of coronary heart disease and prediabetes.

4. Sleep better

If you can’t sleep and instead are prone to tossing and turning, exercising can help you sleep better. By strengthening circadian rhythms, exercising can help keep you more bright-eyed during the day and bring on sleep at night. It also promotes better quality sleep.

5. Get an energy boost

When you’re feeling exhausted, the last thing you might want to do is squeeze in a workout. But, according to experts, that’s exactly what you should do. They found that low-intensity exercise, the equivalent of a leisurely stroll, experienced a drop in fatigue levels and a 20 percent energy boost.

6. Increase strength and flexibility

If strength training and stretching aren’t a part of your fitness routine, it’s time to incorporate them. Though many adults engage in cardio activities, quite a few stay away from resistance training and building muscle — and that’s a mistake.

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5 TIPS TO AVOID OVEREATING AFTER YOUR WORKOUT

1. THINK TWICE ABOUT THE CALORIES YOU BURNED

Did you really burn the same number of calories as there are in a big bowl of ice cream on your leisurely 5K run?

Studies have shown that we usually underestimate the calories consumed through food and overestimate the number of calories burned by exercise. Stay realistic when it comes to choosing post-workout foods.

2. ASK YOURSELF: AM I REALLY HUNGRY?

After every workout, ask yourself the question: “Am I really hungry?” If you can’t answer this question with a definite “yes,” maybe you forgot to drink enough water during your workout.

We often mistake sensations of hunger for thirst. So, before grabbing a snack, drink a big glass of water and see how you feel afterward.

3. EAT YOUR MEALS REGULARLY

If you experience genuine hunger attacks after working out, then perhaps you haven’t eaten enough during the rest of the day.

4. SCHEDULE YOUR WORKOUTS SMARTER

If you always feel hungry after working out, then simply make sure to schedule exercise before one of your main meals.

It doesn’t matter whether you prefer to exercise before breakfast, lunch or dinner, smart planning gives you the chance to replenish your energy stores with a wholesome meal. That way you won’t need to eat any extra snacks, and thus additional calories, between meals.

5. DON’T WORK OUT JUST TO “EARN CALORIES” YOU CAN EAT LATER

We often torture ourselves with workouts we don’t really enjoy. We spend the entire time thinking of the sweet rewards awaiting us afterward.

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How to Improve Your Health?

Forget the excuses.  Just for today, focus on the many ways you can improve your health.  This list is by no means complete but a starting point to get you making your physical, emotional, and spiritual health a priority in your busy life.  And, once you do these health upgrades today, do them again tomorrow.  Before you know it you’ll be living a healthy lifestyle…with virtually no effort.

1. Drink more water. Your body is 90 percent water and needs water for almost every function.  Many of the aches and pains, headaches, and other symptoms we experience would lessen if we just drank more water.

2. Go for a brisk walk. Your body was made to move. Your heart is a muscle that needs movement to function optimally. We know this but we often need a reminder to just do it.

3. Better yet, take your brisk walk in nature. Trees and other plants are regularly turning our carbon dioxide into rich oxygen we can breathe. Getting rich, oxygenated air help kill bacteria and viruses, improves breathing, and may even help prevent cancer.

4. Hug someone you love. When you hug someone you love (someone who actually wants to be hugged), your body releases feel-good hormones like oxytocin that ward off depression.

6. Do Cardio Workout – Cardio workout is the best way to improve your health and stay fit everyday.

6. Eat 2 or 3 pieces or servings of fruit (count ½ cup of fruit like grapes, blueberries, cherries, etc. as a serving). Brilliantly-colored fruit is packed with disease-fighting phytonutrients like proanthocyanins that protect against brain diseases and quercetin which helps alleviate allergies and breathing problems.

7. Eat a large salad. I’m frequently told by someone who is making excuses for his/her bad diet that eating healthy is expensive. Nonsense. Some of the best superfoods are cheap and readily available in the form of salad greens. They are packed with vitamins, minerals, chlorophyll (gives plants their green color and boosts our blood health), enzymes (that improve digestion and increase energy), and many phytonutrients.

8. Meditate. Just taking some time out to clear your thoughts and unplugging from technology and people can help you feel more balanced and peaceful.

9. Deep breathe for at least 5 minutes, as often as you can. Research shows that deep breathing, even for minutes, can reduce stress hormone levels. That translates into less anxiety, better sleep, and less likelihood to pack on the pounds.

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