6 Ways to increase stamina so that you can run strong and not get tired easily

Compared to other types of sports, running is one of a variety of sports that are simple and easy to do. Even so, many people are reluctant to do this sport because it is considered tiring and requires a lot of energy. Are you one of them? If so, it's probably because you don't have enough stamina to run a certain distance. Come on, see the reviews below so you know how to increase and maintain stamina so that you run strong and don't tire quickly!

Tips for increasing stamina so that you can run strong

Don't give up quickly if you are a person who gets tired easily, even spends more time resting while running. From now on, prepare the following things to keep your stamina at its prime so you can run strong:

1. Warm up before running

Like any other sport, running also requires a warm-up. Especially if the running distance you have traveled is far enough or you plan to run for a long time. So, it's good to make sure you take the time to warm up first.

However, regardless of the high or low intensity and the short or long running time, it's best to still warm up before running.

Perform dynamic movements that involve a lot of leg muscles, such as:

Bend your right and left knees to the side, up and back
Tiptoe to train your thigh muscles
Turning the ankle to the right and left
Run in place

2. Regulate breathing during running

Many people claim to be unable to run for too long because they find it difficult to regulate their breathing. Yes, regular breathing is one of the keys to being strong in running, which you should not ignore. That is why if you are a beginner and are not used to running, it is not advisable for you to talk a lot while running.

This will actually make you struggle, breathing irregularly, so that you easily tire and give up. Try to concentrate more while running, then control and keep your breathing at a steady tempo.

3. Determine the tempo and interval when running

Practicing your tempo and interval when running for long periods will help you to be strong in running long distances without accompanying walking, or even pulling over to rest frequently. It's not instantaneous and takes some time to process.

However, by regularly adjusting the interval and tempo every time you run, at least it will let you know how far your body is capable. That way, you won't be forced to run beyond your body's ability. The more proficient and often you train, the better your running intervals and tempo will be.

4. Listening to music

Believe it or not, listening to music during exercise can have a positive influence on the body and mind. This is also proven by a study published in the Journal of Clinical and Diagnostic Research in 2016.

The results found that a group of people who had slow heart rates were judged to appear more energized and less tired when exercising while listening to music. Indirectly, music can indeed relax the body so that it provides encouragement and motivation during your activities.

Likewise, when you run while listening to music, the strains seem to make you forget how far you have traveled.

5. Take care of your diet

It is important to consider the types and portions of food and drinks so that you are strong while running and do not tire easily. Fill your daily food intake with adequate sources of carbohydrates, protein, fat and fiber. That is, neither too much nor too little.

Even though it seems trivial, whatever you consume can actually affect the body's ability to perform various activities, including running.

6. Get enough rest

All the methods previously mentioned will be incomplete without being accompanied by adequate rest or sleep. Sleep can help restore energy drained during a run, as well as provide new stamina so that it is strong enough to run again for a certain distance.

So, are you ready to start maintaining your stamina so you don't get tired easily while running?