We live in a world full of environmental challenges thrown at us every single day of our life. We undergo dust and pollution every second of our life and when we are exposed to the weather, these even hit us more. Now, this does not only have a damaging effect on our skin and hair, but also can make us fall sick by decreasing our stamina and internal immunity power. We need to prioritize this health issue with proper cure and care. And nothing better than taking care of yourself by elevating your stamina. This is very important to be familiar with some useful steps to increase stamina. Now how to do that? I am going to tell you the various methods you can follow to achieve this goal.
How to increase stamina by running
Whether you are a marathon runner or just venturing into the field, running on a regular basis helps to increase stamina to a reach with no comparison. But obviously what we need to remember is there is a difference in the degree of running an athlete should accomplish and a beginner. As per Steve Stonehouse, who is a NASM-CPT, USATF certified coach, director of education for STRIDE, the best way to increase stamina is to think of it as how much your body can retain energy for a longer period of time.
Take baby steps
Even if you think you are all charged up to pump up your distance and speed, it’s always smarter to take baby steps towards your goal. Your motto should be making incremental add on in a regular course of training. This mainly holds significance, if you are a beginner to a regular running exercise.
If you have been running say 5 miles on an average every day, do not leap up to 8 miles all of a sudden. Try and keep it slow. You should not lose more calories than it is required. You might end up getting injured or burnouts. Take gradual steps. For example, you can keep on adding one mile extra in each week.
You should put a lot of thought into planning your training and need to understand when you are ready to begin your training. You must start where you are and not from where you thought you were. One useful tip to not get demotivated in the whole process is that you can never achieve your goal overnight. It needs time and patience.
Have some muscle warming on your routine
Another very interesting training is resistance workout. Now what does it mean? It is an exercise which helps us to grow muscle flexibility. This would be of great help if you add this to your to-do schedule. Strength exercise can be proved as very useful as it keeps our immunity at a higher level. It also increases oxygen in our blood.
Besides, elevating the strength of muscles has a good chance to bring down having serious and deep injuries. Go for full-body exercise because it caters to the major muscle groups. Have 2 to 3 sets per exercise, 8 to 12 repetitions per set.
Be committed to your workout
Consistency is the ladder to every success of life. You have to be persistent and full of determination with your training in order to get your desired result. If you can continue doing exercise everyday going by a routine that will increase your running stamina.
You need to make timely progress on your intensity of workout. That is the only way you can keep track of your fitness too.
Find recovery time
Intensity and speed go hand in hand when it comes to performing physical activity. Besides just simply focusing on how to increase the number of miles you run each week, it is also important to find the recovery time in between every interval, while you must also grow your intensity of the running intervals. Both of these are extremely useful steps toward building and maintaining a mark stamina.
Indulge in sprint interval training
One probably all-time great workout trick is sprint interval training. This particular kind refers to a type of high-intensity training which can be seen in many sports including running which helps to pump up stamina and speed.
Track your distance
It is always important to be familiar with the requirements of distance coverage with proper intervals of training. Both time and distance will be relative to the kind of sports you are indulged into.
For instance, if it is a marathon, “speed work” might consist of mile repeats. But if you are aiming for a 1,600-meter or 1-mile race, the speed work may be repeats of 100 meters, 200 meters, or 400 meters distances.
You can buy Huawei Honor Bands which are smart bands to keep record of distance coverage and speed improvement.
Keep a track of heart rate data
Well, as I mentioned earlier only indulging in physical sports is never going to be enough. You must keep a thorough chart for tracking your activities. One of the major ideas should be keeping a track on heart rate. There are a lot of smart bands and watches in the market through which you can always measure your heart rate and also calorie loss. This will push you further to pursue more.
Target achieving running economy
The concept of the running economy is very interesting. Because it reflects how much your body is capable of transforming the energy into its output which means how much longer you can run at a much faster pace. It says that a runner always demands energy while running at a continuous submaximal speed.
Research points out that runners who show a better economy are capable of using less oxygen while in the sport compared to them who show poorer economy. If you develop your running economy, your body will require less energy and you will find yourself covering much longer distances with less effort.
One way you can achieve more running economy is by running faster sometimes and sometimes a little slower, and then zero in on mile pace as the race is almost about to end.
Adjust according to your injuries
If you have injuries which can impact you in an escalating way in the future like shin splints or joint pain, muscle tweak, you must adjust in the entire process of your workout. You have to slow down your pace in a way that your cardio benefit will be the same.
Hydration is a must
You should absolutely stay hydrated! Although it might seem that it has no connection with working out strategy, it is extremely effective in terms of increasing your stamina.
When you run on a treadmill you tend to lack the cooling effect of the air, so it is recommended that using a fan or running in a facility with air conditioning might be helpful.
That is the reason why staying hydrated before, during, and after your running sessions is immensely important. For longer workout sessions, you might also grab some carbs and electrolytes while exercising.
Know when to talk to an expert
At some point you may need to consult an expert so that things do not get haywire. This way you can also improve on your performance. Regular input from a running coach or personal trainer would be of immense help.
How to increase stamina naturally
Feeling tired after performing an intense course of workout or a heavy sport is quite natural. But if you often are out of breath and get a lot of palpitation after a simple household course of work, then you are in trouble. You should take care of yourself immediately as you are lacking stamina which a normal grown up needs. Here are some natural ways to increase our bodily energy and stamina at home
Do not skip breakfast
It is not at all healthy to skip breakfast. In fact, you should start taking a decent amount of carbohydrates in your meal especially at breakfast. Foods like pancakes, brown breads etc are full of carbohydrates, which will help you in staying energetic as well as increasing your stamina. Other foods like rice, pasta and many more also consist of a good amount of carbs so you can have those foods in your other meals.
Yoga or other exercise helps
Go for a free hand exercise or yoga training on a regular basis. Best time of the day is after you wake up early in the morning. Yoga helps us in many ways and one is certainly increasing our immunity power and infusing more and more stamina in our body. Besides, it also helps us to reduce body fats.
Get a good sleep
To get a good and sound sleep is absolutely necessary for good health. It has a bunch of positive consequences. First and foremost, we sleep to rejuvenate our lost energy after a stressful day. It is important that we regain our energy to start a fresh day with a lot of stamina. A grown-up individual needs a minimum of 7-8 hours of sound sleep. Make sure you have it.
Which exercise increase stamina
Now let us talk about some exercises which help to elevate our internal stamina and keep our body with high immunity power. If it is not possible for you to head to the gym every day, these are your ideal workout to increase stamina.
Climb up the stairs
Climbing up the stairs is an ideal exercise to increase your stamina as we lose a lot of cardiac energy during this activity. According to me, the more you lose cardiac energy the more your stamina increases with time.
Squats are the best
Squatting is the best way to increase our bodily stamina. You are losing quite a lot of calories too while doing squats and this way your internal strength pumps up.
Full body stretching
This is yet another way to elevate your stamina. This is also a full body exercise which helps to lose our excessive fats. The more you lose fat, the more your muscle strength increases. As a result, your stamina also increases.
Push ups and pull ups
These two are probably the most effective in surging our bodily stamina. If you can do push ups everyday it will tighten your core and thus increase your strength as well as stamina.
Pull ups are also effective in a similar way. Mostly pull ups help in tightening our biceps and triceps. It also pushes our stamina to a higher level.
How to increase stamina by food
Another important way of gaining stamina is intake of the right kind of food. Growing a healthy food habit not only helps in raising our immunity but also helps us to stay strong and physically fit. There are certain Nutrients such as complex carbohydrates, proteins, omega-3 fatty acids, fibre and vitamins, which are prime sources of energy in the human body. In turn, it helps us to stay up at stamina and face everyday challenges of life.
Proteins are one of the pivotal sources of nutrients that help us in our muscle growth and repair of body tissues. In short, protein is the prime element for growing stamina in the human body. And what better way of intaking protein than eggs? It is also known as the best source of nutrient with the highest biological value. Also the presence of nine important amino acids, eggs keeps fatigue far away from our life.
Another important element for the systematic functioning of the brawns and brain. If you have a deficiency of this, it can cause tiredness as well as deteriorate our memorizing power. Mostly there are three kinds of omega-3 fatty acids and two of them which are EPA and DHA are profoundly present in fish, especially fatty fish like salmon and tuna. Fish also possess an abundance of protein and vitamin D.
Green Leafy Vegetables
Iron deficiency is another major reason which can cause lack of stamina. Insufficient amounts of iron hamper the process of producing hemoglobin in our body which in turn makes the body struggle to perform its everyday function. The reason behind this is that there is not enough supply of oxygen in the body. Green leafy vegetables are full of protein and fibers which stimulate the red blood corpuscles (RBC). This results in proper circulation of oxygen in the blood, increasing our stamina.
Infections irrespective of their significance can reduce our stamina, thus reducing our immunity level. The best way to fight with this problem is a lot of intake of Vitamin C. Many researches prove that citrus fruits are rich in vitamin C which helps to improve our energy levels. In general, fruits also increase our internal stamina.