In this video, you will learn how to build your stamina so you can increase the duration of your run.
This video is one of several in our chapter on basic running technique in our Running program. Don't forget to check out the others to get a solid grounding in running technique!
Running for a long time will be difficult to start with. Learn some tips for managing this and increasing your stamina by watching this short tutorial!
In this video, you will learn how to increase the duration of your workout.
When you begin, it will often be difficult to run for a long period of time, but it is important not to be discouraged so you can increase your endurance.
We will look at 3 techniques that will extend the duration of your workout: listen to your body, include some periods of walking, and progressing in stages.
First, listen to your body.
You have to run at your steady state speed, otherwise you will go too fast and will not be able to maintain that speed over any great duration.
You should slow down if you are out of breath and have difficulty saying a complete sentence out loud.
Don't panic if you feel the need to stop after a couple of minutes.
Slow down and try to maintain a slower pace.
Secondly, include some periods of walking.
Include 1 minute of walking for every 5 minutes of running.
This recovery period allows you to relax your muscles, and you can make sure that you're not feeling any pain.
This will let you increase the duration of your workout.
You will be able to reduce the duration of this walking period as you train more.
Thirdly, progress in stages as you gradually increase your running time.
Maintain the same duration for several sessions.
Once you feel more comfortable with the intensity, you can increase the session by a few minutes.
When you have achieved a better fitness level and are capable of keeping a constant pace throughout the workout, you will be able to work on your speed.
You can increase the duration of your workout by listening to your body, by including some periods of walking, and by progressing in stages. Over to you!