Running a longer distance and running for a longer period of time are two separate, though not necessarily opposing, goals. The term “point of muscle fatigue” means maintaining a certain speed until your fatigue begins affecting your performance. This is not the goal of every distance or novice runner, but the controlled periods of maximum exertion are part of any elite runner’s training regimen. No single technique or trick will help you run longer or improve your stamina. Only a combination of physiological techniques will improve the strength of your body and the efficiency of your stride.
Utilise Your Arms
Contrary to popular belief, running involves more than your legs. Your arm movement influences the efficiency of your running stride, and can reduce or increase the stress on your legs. For optimal forward propulsion, bend your elbows at a 90-degree angle and concentrate on moving them backward as you run. This backward motion drives your body forward with each stride. Enhancing the force of each stride lets you run longer with less fatigue.
Strength Training
Strong muscles make any physical activity less demanding. Just like swimmers and wrestlers, strength training also benefits runners. Strong leg, core and arm muscles increase the distance of each stride, without requiring additional exertion. A 2010 study published in the American College of Sports and Exercise Medicine found that after eight weeks, runners who performed four sets of jumping squats four times each week improved their running endurance by 21%.
Sprint Intervals
Varying the length and intensity of your training runs improves your cardiovascular stamina and enables you to run longer. Shorter sessions include several short runs with minimal rest between each set. For example running five, 800-metre sprints with 45 seconds of rest between would qualify as a “sprinting” workout for long-distance runners because it builds lactate acid tolerance, and improves your speed and cardiovascular stamina.
Long Runs
Equally important to sprinting sessions are long runs. Long runs typically occur once a week and are at least 80% of your competition distance. For example, if you’re a competitive marathon runner, your weekly long run would be 27 kilometres. The key to an effective long run is intensity. Running a long distance at half your competition pace is pointless. Decreasing the intensity changes your form, technique and cardiovascular exertion. Maintaining 80% of your competition pace during your long run is essential to building your stamina.
