Without further ado, here are eight ways to build your stamina and endurance:

The Golden Rule – Take it One Step At a Time

When it comes to building stamina (and fitness for that matter), the gradual approach is the way to go.

In fact, this is the overarching rule of fitness building. This is all about the patient, consistent and slow build up.

It’s the smart thing to do—whether you are just starting out, or have been around the block for quite some time.

It applies to everything and everyone. The beginner taking up running for the first time, as well as the elite marathoner training for a sub 3-hour marathon.

1. The Run Walk Method

This is for you beginners out there. You have to be extremely careful if you are just starting out.

If you are a complete running newbie, then be sure to start on the right foot, if you are serious about warding off injury and/or overtraining.

Here is how to proceed on your first few workouts:

After 10-minute brisk walk, alternate between 30 seconds of running at an easy pace and 30 seconds to one full minute of walking for recovery.

As you get fitter, aim to increase the time you spend running while taking less and less recovery until you can run straight for at least 25 to 30 minutes without much huffing and puffing.

Once you can run for at least a half an hour without much hassle, then, and only then, start increasing your mileage.

Once you can run for at least a half an hour without much hassle, then, and only then, start increasing your mileage.

Whoa! Stop there.

Just don’t get ahead of yourself here.

The safest way to increase mileage is to follow the 10 percent rule.

How?

Well, it’s quite simple. Never increase your weekly running mileage by more than 10 percent from one week to the next.

That’s it.

Once you get your head around this simple rule as a beginner, you ‘ll be set on the right path.

Keep increasing your mileage this way for at least two to three months. Then stop it, and switch to building speed.

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