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Bad stamina. Ways to improve?

Discussion in 'Sports' started by voon, Jan 19, 2018.

?

I've finished a

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  1. #1
    Participated a 10k and half marathon race.

    Less than half an hour into the race and I got to slow down and walk already.
    And always finished way past race time limit.

    Any tips to improve my stamina and run faster?
     
    voon, Jan 19, 2018 IP
  2. qwikad.com

    qwikad.com Illustrious Member Affiliate Manager

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    #2
    A year ago I started lifting weights on a regular basis. I never ran a marathon, however, I did notice that whenever I jog now, my endurance level is much higher than what it used to be. Seems to me weight lifting does strengthen one's core and stamina.
     
    qwikad.com, Jan 19, 2018 IP
  3. voon

    voon Active Member

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    #3
    Ok, I should try that. Is it more like dumbbell or barbell?
     
    voon, Jan 19, 2018 IP
  4. qwikad.com

    qwikad.com Illustrious Member Affiliate Manager

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    #4
    Whatever it takes: dumbbells, a barbell, bench presses, squats, push-ups. By the way, a good nutrition can also help your stemina. Do you take any protein shakes, vitamins, supplements (like creatine)?
     
    qwikad.com, Jan 20, 2018 IP
  5. Slurpie

    Slurpie Greenhorn

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    #5
    Get that heart pumping, my man!
     
    Slurpie, Jan 20, 2018 IP
  6. sarahk

    sarahk iTamer Staff

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    #6
    For 1/2 marathon

    2 rest days - or cross train days

    Tuesday - warm up, drills, cool down, aim for 60 minutes total
    Thursday - warm up, drills, cool down, aim for 60 minutes total
    Saturday - long slow run, 120 minutes
    Sunday - recovery run, slow, 60 minutes

    Once you build up your stamina your Saturday run should be 21km easily.

    By doing drills (with slow runs between, never stopping) you increase your cardiac capacity and your strength so that your slow runs eventually become faster but with the same amount of effort.

    Let me know if you want the details of any of these
    I use my Garmin Forerunner to keep track of where I am up to, some of them get quite complicted.

    upload_2018-1-21_14-42-48.png


    Good luck - 21km is a really nice distance.
     
    sarahk, Jan 20, 2018 IP
    jrbiz likes this.
  7. voon

    voon Active Member

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    #7
    Some omega and multi-vits yes. Protein and creatine sound more on muscle building?


    Closing to my 40s. Got to take care my precious not to over stress it. :D


    Wow, that is very informative. Thanks!

    For Tue/Thur 60 mins drills, should I be looking at my speed or some % of max heart rate during the training?

    Not going for another race for the time being. But do want to prep myself and build up the stamina so I can finish within time limit. :D

    Lots of variety of activities you got there from the screenshot.
    Really tempted to get a Garmin watch. Still using RunKeeper app and too embarrassed to post my result.. :p
     
    voon, Jan 21, 2018 IP
  8. Slurpie

    Slurpie Greenhorn

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    #8
    We wouldn't want you to keel over, either!

    Great advice from sarahk, too. I'll bookmark this to keep it in mind!
     
    Slurpie, Jan 22, 2018 IP
  9. jrbiz

    jrbiz Acclaimed Member

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    #9
    Well, I have recently completed a 10K but it was driving in my car while eating a sandwich. :)

    Seriously, the way to increase anything physical (stamina, strength, etc.) is by doing it regularly (taking care to allow muscles to rest in between workout days) and doing a little bit more of it each day. If you can run 4K today. Try to run 4.1K the next time, 4.2K the time after that, etc. Does not require sticking to complex workout plans or much of anything else other than slightly increasing your effort each time.
     
    jrbiz, Feb 15, 2018 IP
  10. DerekNick30

    DerekNick30 Peon

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    #10
    More engage in active sports. Stamina comes with time. Not all at once.
     
    DerekNick30, Jul 27, 2018 IP