Fit female fitness model jogging along ocean with her partner

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What has been stopping you from running? Is it the endurance aspect of it, or do you have a hard time staying engaged in something for a long time? Running has been proven to increase your bone density, prevent high blood pressure, and decrease stress! If you’re looking for ways to improve your stamina and make your next run more enjoyable, try some of these tips.

  1. Strength train: The stronger your legs are, the more power they can generate, which can translate into faster running. A strong upper body and core are also helpful in maintaining proper form and reducing fatigue. If you don’t want to pick up weights, even bodyweight movements like pushups, squats and lunges can improve your running.
  2. Don’t do too much too soon: Some runners can start to see results in a few weeks, while other runners can take up to 16 weeks before their pace finally starts to budge. For this reason, don’t build weekly mileage too quickly and don’t throw yourself into hard speed workouts with no experience. The general rule of thumb is to increase your weekly mileage by about 10% each week. This can help prevent injury as well. 
  3. Prioritize recovery:  It’s important to be mindful about scheduling your workouts to make sure you’re not putting hard runs back-to-back with little or no recovery time in-between. Rest days help with the reproduction of the microscopic muscle tears that happen when you work out or run hard. A rest day or easy day allows your body to recover from the breakdown and helps you adapt to your training volume. It also aids your body in regenerating and storing fuel for your next workout.
  4. Listen to music: It’s amazing how the right soundtrack can help you through a longer run. Prepare in advance by creating a playlist of your favorite running songs before your next long training session. You can also try listening to a new audiobook or podcast!
  5. Run with friends: Working out with friends always helps increase motivation and sticking to a routine! Consider developing a hangout for your running buddies. You can decide to meet at a local area after your runs, so you can relax and hang out. You may also decide to meet for breakfast. Turning your daily run into a social event can help you enjoy it even more.

Written by GUADS intern Alexis, with contributions from clevelandclinic.org