How to Increase Running Stamina – ACE Method Coaching

There are 5 fundamental truths to increase running stamina. I have been coaching runners for 30 years (more about me) and have learned these solid truths that always work. They’ve worked for the many champions I’ve coached and they’ll work for you, too! The more of these tactics you employ, the more your running stamina will increase. Here they are in no particular order.

Better Technique to Increase Running Stamina

Improving running technique or running form is important for all types of running and for many reasons. In the case of increasing running stamina, it comes down to a matter of efficiency. The better your running form, the less energy you will spend on each step. So, if you’re spending less energy while you run, you’ll have more left over as your run/race progresses. If you want to run farther or longer, make sure your running technique is solid. Learn more about proper running form or download my running technique cheat sheet.

Strength Training to Increase Running Stamina

Simply put, the stronger you are the more you will increase running stamina because all your movements are easier. Think about, a stronger person will use less energy than a weaker person because all movements are easier. So, if you want to increase running stamina, you need to add strength training to your weekly regimen. I have an article on Strength Training for Runners.

Increase Aerobic Capacity

Ideally, the fuel that your body is using while running long is fat. I have seen examples of runners who have conditioned their bodies to use other fuels, which don’t last as long. In order to properly use fat, you need to condition it do so by including easy-paced runs into your regimen. And, when going for your long run, make sure you stay at a comfortable pace. By doing this, your body will learn to utilize fat more easily which will allow you to run longer. Another way to gauge intensity is with heart rate. For this, you’ll want to stay at 60-75% maximum heart rate.

Fueling to Increase Running Stamina

It should go without mention, but eating a healthy diet gives your body the fuel it needs to run longer, but if your run goes long, you’ll need to also refuel during your run in order to extend its length. Generally speaking, if you run longer than 1 hour, you’ll need to add fuel at approximately the 45 min mark and every 15-30 minutes after that.

Build Into it Systematically

Last but not least is to have a good training plan that is designed to increase your running length/duration. I suggest one day per week devoted to a long, easy-paced run. I generally prescribe that day to start with the longest distance you can comfortably run. I like to have athletes repeat that for 2-3 weeks and then increase that distance by 10-20%. Then, wash, rinse and repeat. Here is an example of that weekly program. This is for a person that only runs 3 days per week.

Mondays: Speed training day
Tuesdays: Rest or cross training
Wednesdays: Medium distance day. Should be approx. 75% of long day.
Thursdays: Rest or cross training
Fridays: Rest or cross training
Saturdays: Long easy day. Start with the longest distance you can run. Add 10-15% every 2-3 weeks. Don’t increase until you can finish the current distance with ease.
Sundays: Rest or cross training