Remember your first mile? That moment when your lungs were burning and you thought, “How do people do this for hours?” Whether you’re fresh to the running scene or logging consistent miles, we’ve all asked ourselves: How can I run longer without feeling like I’m dying? (Spoiler alert: we’ve got answers!)
Here’s the thing about running stamina — it’s not just about pushing harder. In fact, that’s usually where most runners go wrong. They think more miles and more suffering equals more endurance. But at The Run Experience, we take a different approach.
Think of building stamina like building a house. You wouldn’t start with the roof, right? You need a solid foundation first. The same goes for running. Whether you’re dreaming of your first 5K or eyeing that marathon finish line, the principles of building stamina remain surprisingly similar — it’s just the scale that changes.
The good news? You don’t need superhuman genetics or crazy training schedules to build serious stamina. What you do need is a smart approach, some patience (okay, maybe a lot of patience), and a few strategies that we’ve tested with thousands of runners in our TRE community.
Ready to transform your running? Let’s break down everything you need to know about building stamina — the smart way. Because running longer shouldn’t mean suffering longer.
How to Increase Running Stamina
Building stamina is like upgrading your body’s operating system. And just like any good upgrade, it affects everything. The stamina you build through running doesn’t just make you a better runner — it’s like getting a free fitness boost for practically everything else you do.
Think about it: When you improve your running endurance, you’re not just training your legs. You’re teaching your heart to pump more efficiently. You’re expanding your lung capacity. You’re building mental toughness. You’re even improving how your body uses energy at a cellular level.
Pretty cool, right?
That’s why runners often find themselves crushing it in other activities too. That hiking trip that used to leave you winded? Suddenly feels manageable. That pickup basketball game? You’re still running strong while others are catching their breath. That bike ride with friends? You’re leading the pack.
But here’s what really matters: building stamina isn’t about suffering through endless miles or pushing yourself to exhaustion. It’s about training smarter, not harder. We’ve worked with thousands of runners in our TRE community, from complete beginners to seasoned marathoners, and we’ve distilled everything we’ve learned into these proven strategies.
1. Be Consistent to Improve Stamina
There’s no quick fix to increasing running stamina–you’ve got to be consistent to yield the results you want. There are simply no shortcuts in learning how to build stamina. Training on a regular schedule teaches your body to adapt to the amount of work you’re putting in.
Let’s say you’re just starting out with running and you want to know how to increase your running stamina. Make a plan that incorporates running longer and farther every week–and commit to it.
For example, if you’re running three times a week for 20 minutes, increase the amount of time you run and the number of times you run every week incrementally.
- For the first week, add one run (for a total of four runs) and add five minutes to each run.
- On week #2, add another five minutes to each run. You’ll be running for 40 minutes four times a week.
- For the third week, add five more minutes to each run, for 45 minutes of running four times per week.
- On week #5, add another run so you’re running 45 minutes five times per week.
- For the sixth week, bump up one of your runs to 60 minutes, and keep the others at 45.
Look at that! In just six weeks, you went from running 90 minutes total to 240 minutes total. Little bits of time add up and your body will respond well to the gradual increase. However, listen to your body. If you’re feeling sluggish, slow it down and adjust as needed.
2. Incorporate Tempo Runs
Not only does it matter how far and long you run to learn how to improve your stamina—it matters what type of running workouts you are doing. Tempo runs are typically a shorter distance–but at a much quicker pace.
The benefit here is that running at a faster clip will make running at an easy “endurance” pace will feel easier, and it will make you a stronger, faster runner. If you’re anything like me as a runner, you might hate tempo runs at first but will learn to love the thrill of a shorter, intense workout.
Here’s an example of a good tempo run for someone who is used to running about 35-40 miles per week.
- Start with a quick warm up to loosen your muscles.
- Run “comfortably hard” for 20 minutes–about 20% harder than your easy pace. We aren’t quite going for race pace, but you should definitely be breathing harder than a normal training run.
- Finish up with a cool down and some dynamic stretching to limit soreness and help prevent injury.
3. Get Some Cross-Training In
If you’re a die-hard runner like I used to be, cross-training isn’t your first choice. It’s tempting to only focus on running when you’re learning how to increase endurance, but it’s a lot of impact on your legs and entire body. Plus, cross-training has a lot of endurance-increasing benefits!
As long as it’s a cardiovascular activity, it’s going to improve your stamina and endurance without all that pounding on your legs. One or two days a week, incorporate a few of the following into your workout schedule:
- Outdoor biking or an indoor spin class–it will get your heart pounding!
- Swimming laps–also good for sore muscles!
- Elliptical training
- Tabata workouts
Plus, cross-training helps you from burning out and prevents overuse injuries.
4. Add in Strength Training
If you want to build your stamina, you need strong muscles that will support your entire body with each stride. That’s where strength training can make a huge difference in developing stamina and endurance.
Plus, weaving in strength training doesn’t have to take a ton of time. You can get a solid strength session done in five minutes. Follow along with Nate for a five-minute full-body workout filled with squat jumps and hand-release push-ups that will have your heart
5. Eat Right!
The foods you put into your body play a giant role in fueling your stamina and endurance. If you aren’t eating healthy, nutritious foods, your body simply won’t have what it needs to increase run farther and increase stamina.
First of all, make sure you’re eating enough. One of the things most runners love about running is that it burns A LOT of calories. Even if you’re trying to lose weight, you still need to consume enough calories to fuel your run–and your entire day.
I’m not a big fan of counting calories–life’s too short! But, if you’re trying to lose weight or get a good sense of how much you should be eating, try this calorie calculator for runners.
Now, there’s a flipside to this. Just because you’re running a lot doesn’t mean you eat as much as you want. Depending on your size, a five-mile run burns around 500 calories. A large milkshake or double cheeseburger can easily contain many more calories than that–and it’s going to weigh you down rather than help increase your stamina.
The bottom line? Make wise food choices (while allowing yourself to indulge occasionally). Think lean meats, fruits, vegetables, healthy grains, and low-fat dairy. Don’t overthink it too much–food is meant to be enjoyed and nourish our bodies!