November 2, 2013 | Posted in:Health

  1. Set a schedule. It will help to stick with your regimen if you make a schedule, and stick to it. It will help you accomplish your goal of increasing your stamina, and will also give you an opportunity to gather metrics: do you maintain a steady pace? Are you able to run longer or or faster (or both), or have you reached a plateau? Here is a sample schedule that will help you develop both endurance and speed:
    • Day 1 – Steady Intervals. Warm up for 15-20 minutes, then run at high speed for one minute followed by one-minute, fifteen-seconds of slow running or walking. Repeat these intervals six to eight times. Maintain a steady time for each phase (using a stopwatch), and then cool down 20-30 minutes, gradually slowing to a walk.
    • Day 2 – Easy run day (only 2-5 miles, depending on you and your running experience).
    • Day 3 -Pyramid intervals. Warm up for ten to fifteen minutes, and then run a pyramid interval set, as described above.
    • Run at a comfortable pace for 15 minutes, then do a variable interval set.
    • Finish up with a twenty to twenty-five minute cool down, ending at a comfortable walk.
    • Day 4 – Easy run (2-5 miles,depending on you and your running experience).
    • Day 5 – Easy run (2-5 miles,depending on you and your running experience).
    • This might seem like a lot of rest, but then you did run pretty hard on Day 3. And given you are running long on Day 6, it would be best to be well rested when you run long.
    • Day 6 – Long run. Start slowly and run at an easy, conversational pace for 40 to 90 minutes. It is helpful to have a friend or family who is willing to run with you, or at least follow along on a bike.
    • Day 7 – Rest day (2-5 miles, depending on you and your running experience. Every 8th week, take the day off.)
  2. Mix it up a little. Push yourself once every three weeks or so with this technique:
    • Find a local track or flat surface of about 1/4 mile (400 meters) to run on. Avoid streets, as they are too curved; the curb foot will be noticeably lower than the street-side foot.
    • Stretch with dynamic stretches (not static) and do a light warm up (e.g. 25 push ups or jog).
    • Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint and jog routine for at least 2 miles.
    • Exceed your reach. Once you’ve reached your limits of duration, make note of the time and the location of your run. Keep that as your minimum distance/duration, and try to beat that number. As you improve, raise your baseline.
    • Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.
  3. Make a commitment. Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired, and do not tell yourself you’re too busy. Run in the morning to get it over with.
  4. Combine strength days with cardio days. It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.
  5. Reduce your amount of rest. Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres. “Only take a break if you physically can not continue.” Torres suggests selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible.
  6. Do fast-paced, high-intensity lifting. “When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity,” says Torres. “It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.”
  7. Choose compound movements over isolation. Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina,” he says.
  8. Remember: Routine is the enemy. Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So if you’re always running, start doing Muay Thai instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating,” he says. “It’s important to keep the mind guessing.”
  9. Go for hybrid exercises. A squat with an added overhead press (a “thruster”), jumping pull-ups, and lunges with bicep curls are all great hybrids: exercises that take two separate movements and combine them. “The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.”
  10. Add explosive movements to your workout. Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster. Torres says: try adding things like burpees, box jumps, jumping knee tucks and power push-ups to your workout routine.
  11. Change your diet. Cut out refined carbs and eat more lean protein and vegetables. Also, eat smaller, more frequent meals.
  12. Make a commitment. Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired, and do not tell yourself you’re too busy. Run in the morning to get it over with.

1 Comment

  1. max
    November 11, 2013

    Leave a Reply

    Nice job, it

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