We all know that stamina is the key to unlocking new levels of endurance, but what if I told you there are secrets that can take your performance to unprecedented heights?

These secrets have been carefully guarded by seasoned runners, coaches, and athletes in the know.

Today, I’m pulling back the curtain and revealing these powerful techniques that can propel your running stamina to extraordinary levels.

So let’s get started…

WELCOME

Welcome to the Run Better with Ash podcast, the podcast for runners seeking valuable insights and inspiration to enhance your running journey.

I'm Ash, your Personal Podcasting Running Coach and in today's episode, we're diving into a 3 Running Stamina Secrets that if you apply these will enhance your endurance. You will run for longer with less wasted effort.

A DEFINITION OF STAMINA

What is stamina? Are stamina and endurance the same?

Stamina refers to the ability to sustain physical effort and maintain a consistent pace over a prolonged period of time. It is a combination of cardiovascular endurance, muscular endurance, and mental resilience. Stamina plays a crucial role in various types of running, whether it's long-distance running, marathons, or even shorter, intense sprints.

Cardiovascular Endurance: Stamina relies on the capacity of your cardiovascular system to deliver oxygen-rich blood to the working muscles efficiently. With improved cardiovascular endurance, your heart and lungs become more efficient at supplying oxygen to your muscles, reducing fatigue and allowing you to run for longer durations without feeling excessively tired.

Muscular Endurance: Strong muscles play a vital role in maintaining stamina while running. Muscular endurance refers to the ability of your muscles to sustain contractions and generate force over an extended period. Developing muscular endurance in your legs, core, and other running-related muscles allows you to maintain proper form, resist fatigue, and keep going even when your muscles start to tire.

Energy Management: Efficient energy utilisation is crucial for sustaining stamina during running. Your body relies on various energy systems, including aerobic (with oxygen) and anaerobic (without oxygen) pathways, to produce the necessary energy for muscle contractions. By training your body to utilize energy sources effectively and improving your pacing strategies, you can optimize your stamina and delay the onset of fatigue.

Mental Resilience: Stamina isn't just physical; it also encompasses mental resilience. Running obviously requires mental fortitude and the ability to push through discomfort and challenging moments. Developing mental strategies such as positive self-talk, goal setting, visualisation, and focusing on the present moment can help you maintain your stamina and overcome mental barriers during running.

Overall, stamina is a combination of physical fitness, efficient energy management, and mental resilience. By incorporating endurance training, strength training, breathing techniques and mental conditioning into your running routine, you can improve your stamina and unlock your full running potential. Remember, building stamina takes time, consistency, and progressive training, so be patient and enjoy the journey of becoming a stronger, more resilient runner.

Here’s some secrets to building stamina…

3 Running Stamina Secrets

1. How to breathe properly - Oxygen advantage, Patrick McKeown. My own experience and how breathing has dramatically improved my stamina.
   
   Breathing is something we do naturally every day, but when it comes to running, there's more to it than meets the eye. Breathing properly while running can significantly impact your endurance, pace, and overall running experience. That's where Patrick McKeown's Oxygen Advantage comes in, providing valuable insights on how to optimise our breathing patterns for maximum efficiency.
   
   So, what does it mean to breathe properly when running? It starts with becoming aware of our breath and focusing on nasal breathing. According to McKeown, breathing through the nose, rather than the mouth, has numerous benefits for runners. Nasal breathing filters, warms, and humidifies the air, improving its quality before it reaches the lungs. It also encourages diaphragmatic breathing, which engages the primary muscle responsible for efficient respiration.
   
   One key aspect highlighted by McKeown is the importance of slowing down your breathing rate. When running, it's common to fall into a rapid and shallow breathing pattern, which can lead to inefficient oxygen utilization. By consciously slowing down your breath and taking longer, deeper breaths, you allow for better oxygen exchange and increase carbon dioxide tolerance. This can lead to improved endurance and reduced breathlessness during your runs.
   
   Another technique emphasised by McKeown is the incorporation of breath holds or controlled pauses during your run. By gradually building up the ability to comfortably hold your breath for a few seconds, you train your body to better adapt to changes in oxygen levels. This practice, known as intermittent hypoxic training, can enhance your oxygen utilisation and overall running performance. It’s worth noting that this is an advanced practice of Oxygen Advantage and definitely wouldn’t recommend this to beginners.
   
   It's important to note that adapting to nasal breathing and incorporating breath holds may take time and practice. It's not about making drastic changes overnight but rather gradually implementing these techniques into your running routine.
   
   This dramatically changed my ability to run hills. I get the exact same feeling from practicing breath holds and light breathing as that intense oxygen need to breathe when running up hills.
   
   I can feel how literal the translation is into better breathing when I’m running up a hill. I feel so much more in control of the intensity as I’m able to go through different gears so to speak. I’m able to run some steep hills without ever changing from nasal breathing.
   
   My hill runs have become a lot quicker because of this breathing practice.
   
   WHAT YOU CAN DO = Start by focusing on nasal breathing during your warm-up and cool-down, and then gradually introduce it during the main part of your run. Over time, you'll notice the positive impact it has on your running performance.

   
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2. Using Leg muscles too much - Driving hard with the legs and forcing your muscles to work harder. As opposed to allowing your running form to do the work. Allowing the springiness of the muscle tendons and connective tissues to do more of the work. I have a mantra of ‘Let your running form do the work Ash’
   This is basically tell myself to back off driving so forcefully and get back into good form that feels like I’m unweighting as in the Pose method. All elites unweight.
   
   When you use your leg muscles too much while running, it means that you are relying heavily on the power and force generated by your leg muscles to propel yourself forward. This approach can lead to inefficient running form and unnecessary strain on your muscles.

   In contrast, allowing your running form to do the work involves utilising the natural springiness of your muscle tendons and connective tissues. By maintaining proper form, you can optimise the energy return from these structures, reducing the reliance on muscular effort alone.

   My mantra of "Let your running form do the work" serves as a reminder to back off from excessively driving with your legs and instead focus on maintaining a good running form. This form should resemble the unweighting sensation.

   By unweighting, you aim to minimise the impact and ground contact time during each stride. This allows for a more efficient transfer of energy and reduces the risk of overworking your leg muscles. By emphasising good running form, you can tap into the natural elasticity and efficiency of your body, ultimately enhancing your running performance.
   
   Unweighting is a principle of trying to keep the body lighter, imagine as you jump a skipping rope you jump up and think about keeping your body up to skip over the rope to unweight your body, this is the same principle.

   Remember, elite runners understand the importance of optimising their running form and utilising the spring-like properties of their bodies. You can too, by adopting a similar mindset and technique, you can improve your running efficiency, reduce the risk of injuries, and enhance your overall running experience.
   
   WHAT YOU CAN DO = Use my mantra "Let your running form do the work" to not burn out your muscles. Improve your running form with drills to make running more effortless.
   

3. Going out too hard too quickly, not allowing your body to fully settle in to the demands of your run. This is especially important if you haven’t warmed up effectively before your run.
   
   Taking 10-15 minutes at the beginning of your run to run at an easy, warmup pace allows your body to wake up. Your muscles, tendons and heart will respond better to a gradual warmup.

   Because were so busy and time hungry we don’t allow enough time and most of us runners go straight doing nothing or very little to expecting our body to run at a high intensity. It’s a shock to our body.

   We also end up burning our glycogen stores quicker rather than allowing a steady state warmup which will promote using fat burning as an energy source.
   
   Most professional running coaches will start your run with a 10-15 minute easy paced settle in so that you can find your pace and mentally transition into your run.
   
   Warming up or easing your way into your run primes the cardiovascular system to work more efficiently. It improves the coordination between the heart's chambers, strengthens the heart muscle, and promotes more effective contraction and relaxation. This increased cardiac efficiency allows the heart to pump blood more effectively during exercise, meeting the increased oxygen and nutrient demands of the body.
   
   Also, if you have gone out too hard too quickly you could risk an injury from a cold muscle.
   
   Tendons especially like to be warmed. Tendons are responsible for connecting muscles to bones and transferring forces generated during running. When properly warmed up, tendons become more elastic and pliable, allowing them to stretch and absorb shock more effectively. This increased elasticity reduces the risk of strain and injury.
   
   Cartilage, which covers the ends of bones within joints, acts as a protective cushion and facilitates smooth movement. Proper warm-up exercises increase joint fluid production, which improves lubrication and reduces friction between the cartilage surfaces. This allows for more fluid and pain-free movement during running.
   
   Remember, a well-warmed-up body is more resilient, responsive, and less prone to injury during your running sessions. So take the time to warm up properly and give your body and it’s connective tissues the care and attention they deserve.

WHAT YOU CAN DO = Have an effective warmup for 10-15 minutes or start your run with a slow steady pace that is easy to set your breathing rhythm, warmup your muscles, joints and cardiovascular system so that you don’t go out too hard too quickly. This also prepares you mentally for the run ahead.

SUMMARY

There’s 3 secrets there that if you apply you will notice improvements in your stamina.

Stamina isn't built overnight—it's a journey of consistent training, discipline, and pushing your limits. But with the right mindset and strategies, you have the power to enhance your endurance, conquer new distances, and achieve your running goals.

Before I wrap up, I'd like to thank you, my incredible listeners, for joining me today. I hope you found valuable insights and practical tips to take your running to the next level. If you enjoyed this episode, be sure to SHARE with a friend.

Now, it's time for you to take what you've learned today and put it into action. Embrace the challenge, embrace the journey, and let your newfound stamina propel you to achieve greatness and enjoyment in your running.

Happy Running!