How to build running endurance and improve stamina for running

When it comes to crushing new PRs, it’s not as easy as just lacing up and sprinting as hard as you can. If you want to race like Molly Seidel or Usain Bolt, you’ll need to find a way to maximize your stamina and endurance.

First, a little vocabulary lesson. Stamina and endurance may seem like the same thing, but they’re actually a bit different. Stamina is all about how long you can sustain high-intensity effort, like how long you can sprint at max speed. Endurance, on the other hand, is about how long you can sustain your low-level efforts—as in, how long you can walk at a brisk pace. A symbiotic relationship between stamina and endurance, high and low effort, will have you on your way to new PRs in no time.

Here's a little guide on how you can build your running endurance and improve stamina.

Consistency Is Key

Let's start with a fundamental truth: Running endurance comes from consistency and dedication. If you’re a newcomer to running, the first thing you need to know: ya just gotta run. Consistently. As much as you can. If you’re feeling intimidated, start small and build. Try to get out there and pound the pavement at least three or four times a week so your body gets used to the new routine.

Not only does this consistent habit build the foundation of your running regimen, but it’s also straight up good for your health. You’ve probably heard the adage, “Thirty minutes of exercise a day keeps the doctor away.” (If you haven’t, now you have.) That time spent running is an easy way to tick off that daily task.

Start Small

Now, how do you start building both your endurance and stamina? Short bursts. This could be one minute of running followed by one minute of walking. Repeat this cycle ten times, and you have not only accomplished a killer 20-minute workout, but also trained your body for the next run.

This may seem overly simplistic, but it’s a method used by competitive runners of all distances. Over time, the body will adapt, and you may find you can advance to two minutes of running and two minutes of walking. Just continue with your dedication until you can run for longer times without stopping at all.

Go Long

Building stamina isn't just about consistency. It's also about extending the length of your longest run. While some folks might think logging the same distance day-after-day is the way to go, research has shown that alternating between longer and shorter runs is even more effective. Experts recommend tossing in a long run into your routine every 10 days or so. For many, it’s the “Sunday Long Run,” where instead of the usual 3 miles, you’re tackling 13 miles.

The real key is listening to your body. Building your endurance is a marathon (and building your stamina a marathon of sprints).

Mix It Up

The easiest way to learn how to run faster is to…run faster. That’s why it’s important to toss in some interval training into your regimen. How does it work? Run to your max, slow down, recover. Repeat.

For example, say you’re aiming to increase endurance. Begin your next 3-mile run like this. Warm up. Then, run your first mile at a challenging pace. Follow it up with a jog for half the time that rep took. If you run an 8-minute mile, then slow down to a four-minute jog. Repeat for the next few reps. Each week extend that 3-mile run to 5 miles, 10 miles. Pretty soon, you’ll be running faster, for longer than before.