Long distance running tips- Improving stamina and endurance

Man joggingSeveral factors come into play when it comes to improving long-distance running. Those factors include stamina and endurance which are key concepts of long-distance running. Another factor that comes into play is having the right shoes. Imagine going for a long run in discomfort and pain in your feet or even your knees or your back. In this article, I will help you improve your long-distance running and explain to you why these components are key to success in the runners’ world.

Importance of Improving stamina and endurance

So why would you want to improve these components? What is the difference between these two components? Stamina helps you complete tasks throughout the day using less energy and also reduces fatigue. Endurance on the other hand helps you remain active for a long period of time. Stamina helps keep your pace for a certain amount of time and endurance helps you continue without resting. For any person running a marathon or simply going for a long run, these are components that will affect you whether you like it or not. It doesn’t matter if your small or tall or athletic or just a beginner these components will affect you in the long run even if you play a sport. If you improve these components you will most likely improve your time doing a 5k run or any marathon. Overall improving stamina and endurance will help you become a better overall athlete and will help you reach your goal.

Ways to improve stamina

The truth is their are many ways to improve stamina some might be more effective than others. One way to improve stamina is to simply eat right. When you go for a run you are burning calories and whether you are running to lose weight or to simply do it for a sport, eating is your energy source. If you don’t eat the right foods you just won’t simply have the right amount of energy that you want to run that 5-mile run. Another way to improve stamina is to commit yourself to progression runs. Slow and steady wins the race. When it comes to running marathons its always good to save the best for last starting off slow and gently increasing speed will help run marathons. When you start off slow you are warming up your body to increase speed. Anyone who starts off sprinting will most likely tire themselves out before half the race. Consistency is key to improving stamina. Depending on how much you run and how fast is how long it will take to benefit from a run which could take anywhere from 10 days up to 4 weeks. Stick to a goal if it’s going for a run 3 times a week or 4 try to stick with it every week and it’ll help you not just for running but it will overall increase your energy and you won’t feel fatigued all the time.

Ways to improve endurance

Achieving long runs isn’t easy but if you want to increase that you also have to be prepared not just physically but mentally. You have to be confident and keep pushing. Mind games play a big role in endurance. Another way you can improve endurance is to learn how to recover. Drink water, get enough sleep, and most importantly eat right. These factors are very important to improve endurance. Another tip is if you want to improve long runs simply go for the long run add an extra mile or simply another 10-15 minutes which again you have to be mentally prepared for. Another tip is to learn how to control your breathing and I can not stress this enough because if you don’t learn how to control your breathing you will tire yourself out and will not reach your goal. You can start off by simply inhaling through your nose and out through the mouth. Don’t focus on anything else, not your watch or your phone. There are actually products that can help you with your breathing such as masks. The last and final tip is to focus on carbs which would help you cover the long-distance ahead of you. Have a good breakfast such as oatmeal which is high in carbohydrates. I’m not saying don’t eat the food you like but try to balance what’s good for you and what’s not sometimes instead of eating a chocolate bar try dark chocolate which contains less sugar than normal chocolate and is rich in antioxidants and minerals. These are all ways to improve endurance whether you are running or at home relaxing.

Importance of wearing the right shoes

Why is it important to wear the right shoes? Wearing the right shoes with the right comfort level can actually help you prevent any injury associated with running. Aside from the fact that the running shoe helps provide stabilization it also helps prevent your skin from being damaged. Running shoes are actually made to be lighter and more cushioned to reduce discomfort or any possible injury due to long-distance running. Thus, if a runner can reduce the energy taken to swing his or her foot generally that runner could potentially become faster. Running shoes help reduce the impact from the foot to the ground returning the energy back to its source which would be the runner. Not all running shoes are made for everyone for example, not every running shoe is the same and is a size fits all. Some help more on the impact level while some are lighter and while others simply reduce damage to the knee or back. Just remember to find the right shoe that fits your running style. There are many shoes made for different people and their different running styles like trail running shoes or marathon running shoes or even running shoes for flat-footed people.


In conclusion, these factors are the keys to your success in improving your running whether your athletic or not. These factors should be improved if you want to become a better athlete whether your running a marathon or simply playing a sport. No matter what sport it is endurance and stamina are both really good to improve overall in the sport you play. At the end of the day just make sure you tried your best and you will feel good about yourself. Remember success doesn’t happen in one night it takes time and patience.


Leave a Reply

Your email address will not be published. Required fields are marked *