How to Build Stamina for Running: The Ultimate Guide

Last Updated: January 01, 2024 | Author: James Leigh

Do you ever feel like you can’t run any further? It seems like every time you head out for a run, your body is telling you to stop. You may be wondering how other runners can seemingly just keep going and going.

The truth is, they’ve built up their stamina for running, and now it comes more naturally to them. In this guide, we will discuss how to do the same.

How to Build Stamina for Running - Content

How to Increase Running Stamina for Beginners

If you’re a beginner runner, the best way to increase your stamina is by gradually adding more distance and intensity to your runs.

Start by running for a longer duration at a lower intensity, and then slowly add in some faster intervals.

As you get stronger, you can increase your mileage and make your intervals harder. Be patient though – it takes time to build up your stamina!

Things to Consider for Beginners

Selection of Shoes:

  • Running shoes should provide good cushioning and stability, and be suited to your foot type.
  • If you’re a beginner, it’s best to stick with well-known brand's best stability running shoes, so you can be sure of getting a quality product.


  • Don’t start too fast – you’ll quickly wear yourself out.
  • Aim to increase your speed gradually as you build up your stamina.


  • It’s important to stay hydrated and fuelled up when running, especially if you’re doing long runs.
  • Make sure you have a good balance of carbohydrates and protein before, during, and after your run.

How to Increase Running Stamina and Speed for Experienced Runners

If you’re an experienced runner, you likely already have a good foundation of stamina. However, there are still ways that you can improve your running stamina. Here are a few tips:

  • First and foremost, make sure that you are running regularly. This may seem like common sense, but it’s something a lot of runners neglect. If you don’t run frequently, your body won’t get used to the activity and it will be harder to build up your stamina. Try to aim for at least three runs per week.
  • In addition to running regularly, make sure that you are running consistently long distances. This doesn’t mean going out and running a marathon on your first try it’s best to start small. But if you consistently run shorter distances, your body won’t get used to the challenge of running long distances, and it will be harder to build up your stamina.
  • Another key component of building stamina for running is incorporating speedwork into your routine. This can be a little intimidating for beginners, but it’s important to push yourself if you want to improve your stamina. Try adding in one or two speedwork sessions per week - these could involve sprinting, hill repeats or tempo runs.
  • Finally, make sure that you are well-hydrated and well-nourished when you run. This means drinking plenty of water before and during your run, as well as eating a healthy, balanced diet. If you’re not taking care of your body, it will be harder to build up your stamina.

How to Improve Running Stamina in 2 Weeks

Although it’s best to gradually increase your running stamina, sometimes you need a quick fix. If you have a race coming up and you want to improve your performance, here are a few tips for improving your running stamina in just two weeks:

  • Start by adding an extra day of running to your weekly routine. This may seem like a lot, but if you can fit it in, it will make a big difference.
  • In addition, make sure that you are running at a higher intensity during these runs. Try to push yourself, so that you able check how far you can go at the end.
  • Finally, supplement your running with some strength training. This will help improve your overall fitness level and help you run stronger for longer.

3 Stamina Building Exercises for Beginners

If you’re looking for exercises that will help improve your running stamina, look no further! Here are a few basic exercises that are perfect for beginners:

  • Wall Sits This is a great exercise to build up your quads and hamstrings. To do a wall sit, stand with your back against a wall, then slowly slide down until your thighs are parallel to the ground. You should hold this position for the longest time.
  • Planks. Planks are an excellent way to strengthen your core muscles, which will help you run for longer periods. To do a plank, get into a pushup position, then bend your elbows and rest your weight on your forearms.
  • Lunges. Lunges are another great way to strengthen your quads and hamstrings. To do a lunge, stand with one foot in front of the other, then slowly lower your body towards the ground. Keep your back straight, and make sure that you don’t let your front knee go over your toes. You should hold this posture for a couple of seconds, and then you should switch your legs and repeat the same steps.

3 Advanced Stamina Building Exercises for Experienced

Once you’ve gotten comfortable with these exercises, you can start adding some more challenging ones into the mix:

  • Burpees. Burpees are a great full-body exercise that will help improve your stamina for running. To do a burpee, start in a standing position, then quickly drop to the ground and do a pushup. Immediately jump back to your feet, and then jump as high as you can.
  • Jumping Jacks. Jumping jacks are another great exercise that will get your heart rate up and help improve your stamina. To perform jumping jacks, you must place your feet together and your hands should be side by side. Then, simultaneously jump outwards and raise your arms overhead. Jump back to the initial posture, and repeat this process.
  • Mountain Climbers. Mountain climbers are a challenging cardio exercise that will help improve your running stamina. To do mountain climbers, start in a plank position, then bring one knee towards your chest. Keep alternating legs, and make sure that you keep your core engaged throughout the exercise. As you can see, there are plenty of exercises that you can do to improve your running stamina. Just be sure to mix it up so that your body doesn’t get too used to any one exercise. And most importantly, don’t be afraid to push yourself! The more you challenge yourself, the faster you will see results.

5 Best Foods to Increase Running Stamina

In addition to exercise, certain foods can help improve your running stamina. Following are some of my favorites:

  • Bananas. Bananas are a great source of energy, and they’re perfect for runners. They’re high in potassium, which helps regulate electrolytes and prevent muscle cramps.
  • Quinoa. It is a complete protein form which includes 9 crucial amino acids. This makes it the perfect food for runners, as it helps repair and rebuilds muscles after a workout.
  • Beetroot Juice. Beetroot juice is high in nitrates, which helps improve blood flow and increase oxygen uptake by muscles. This means that you will be able to run for longer periods without feeling tired.
  • Tart Cherry Juice. Tart cherry juice is high in antioxidants, which help reduce inflammation and pain after a tough workout. It’s also a great source of electrolytes, which helps keep you hydrated while running.
  • Chocolate Milk. Chocolate milk is a great post-workout drink because it contains both carbs and protein. This combination helps refuel your muscles and restore energy levels.


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James Leigh

James Leigh

James Leigh is a certified health professional, physiotherapist, and a seasoned runner who wins Boston Marathon, with a wealth of experience under his belt. Passionate about sharing his expertise with fellow runners. James is your go-to expert for your health, wellness and running tips.