How to increase stamina and endurance

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how to increase stamina and endurance

The people always try to find ways to boost endurance and stamina. The both are very important to perform daily tasks. If you have adequate stamina and endurance then your body does not feel tired. Many people face a lack of energy in the body which also reduces the efficiency. There are no quick fixes if you want to increase stamina and endurance it comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness. (Also read: Superset exercises to build muscular shoulders and traps muscles)

Here are tips to enhanced stamina and endurance.

Be consistent

It is mandatory to train consistently if you want to enhance the stamina and endurance. It will help you to build an aerobic base and also strengthen your muscles. When you begin to add an extra run to your week it should be easy as well as slow. Practice 3 to 4 sessions per week for 30 minutes or more. It will be more beneficial if you add one long run in the session of the week.

Run long

To enhance stamina and endurance you have to increase your run by 5-10 minutes. Practice your long run slow and at a sustainable pace. Many people pace up their long run and struggle to finish strong. For better results just focus on covering the distance. Keep in the mind speed follows endurance. (Also read: How to Avoid Losses of Barbell Lift Exercises)

Tempo Runs

These runs are normal run but at a higher pace then which you normally train. This type of training will clear lactic acid from the bloodstream. If you have less lactic acid it will help you run longer. Tempo runs should be a ‘comfortably hard’ pace that lasts from 20 – 40 minutes and up to 60 minutes for more advanced runners.

Eat for endurance

You should focus on carbs, as the carbs make 55 percent to 66 percent of your calorie intake. Before running, it very beneficial to have a carb based meal to ensure you have enough energy to cover the distance. If you face tiredness while running then increase your carbs intake. Always consume complex carbohydrates such as whole grain, brown rice and oatmeal.


Recovery is very important to enhance strength and endurance. Ensure your body is recovering from the sessions. Moreover, good recovery comes from a good diet, stretching and sufficient sleep. Consume the quality meal or healthy snacks within 30 minutes after finishing your run. (Also read: What are the tips for strengthening your arms, chest, abs, hips, and shoulders)

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