If you are considering increasing or improving your overall stamina, one of the best exercises is running. Your stamina refers to your overall endurance during a run or other physical activity. Having stamina gives you energy and power to work your body to its full potential. You can run solo or incorporate running into other physical activities. You can typically also begin running regardless of your fitness level, though you should consult your doctor first.
Preparation
Before starting any running exercise, you need to prepare yourself. This is just as important as the actual workout, because your muscles need to be flexible and joints need to be warmed up. Begin stretching your leg muscle by lunging forward with each leg, bend your knees 90 degrees with one knee above the ankle and hold the stretch for 10 seconds. Repeat as necessary. Walking or jogging slowly in place for under five minutes is also a good way to warm up your legs and core muscle groups. Practice running short distances with an elongated leaping stride, "Fitness" magazine suggests, keeping your knees as high as possible in front of you. You can also incorporate soldier marches into your warm-up routine. Stand tall with your arms out in front of you and walk so your toes touch your palms; alternate legs and arms and repeat for five minutes. You can also jog in place to warm up muscles in preparation for your run.
Types
Running is all about the timing and length of your run. If you are running for for simple exercise or to increase stamina, you may record how much time you spend running. If you are in an actual cross country or long-distance event, you may track your distance. Popular stamina workouts include tempo runs where your heart rate reaches 85 to 90 percent of its maximum, which you can calculate in beats per minute by subtracting your age from 220. This, Greg McMillan writes for the "New York Times" website, allows you to be consistent with your workout while working your body to its limit. During tempo intervals, you run at a competition pace for two to three miles, then slow to a jog for another mile and repeat. A stride workout, meanwhile, is a good way to build stamina and work on your acceleration, which can prepare you for 200- or 400-meter runs. In this type of interval training, McMillan explains, you start and run fast for 15 to 25 seconds, then slow to a jog for 30 to 90 seconds before repeating; start with four cycles and work up to between 10 and 20.
Benefits
There are benefits to running beyond building up your stamina and increasing physical power. First and foremost, you are improving and strengthening your cardiovascular system. This can reduce your risk for heart disease and stroke. Running increases your fitness level and lung capacity. You may also lower blood pressure and reduce your risks for type 2 diabetes. You are building healthy bones, joints and muscles and improving your appearance and sense of well-being.
Prevention
Running does not come without certain risks for injury --- so get a physical before beginning to run or exercise intensely. Be sure to wear properly fitting running shoes to prevent your feet from slipping. Cool down, stretch your worked muscles and allow your muscles and joints to rest between runs. Do not overwork yourself --- this could cause strain, discomfort or injury. Stay hydrated and avoid running in extremely hot weather.
