In my experience as an instructor before and as a personal trainer and technical director afterwards, I have always noticed that when a new customer enters the gym, he almost always casts his eye towards the treadmill where a good level athlete is running. In his head the question that arises spontaneously is, “How To Increase The Running Stamina”?
Then often the customer really asks us if it will take a long time to run or to return to running, or even better, it will still be possible to do so.
The answer to the question depends on the customer’s physical condition.
Let’s imagine that we find ourselves in the situation of having to return to running a subject who appears to be suffered both on a muscular and cardio-respiratory level or a subject who used to run years ago and who has now become sedentary for various reasons.
Before being able to run again, the subject must be able to walk for a good amount of time and at a good pace.
In addition to the initial condition of the subject, other factors can make it difficult or even impossible to return to running:
- Marked overweight
- Lower and spinal joint problems
- Scoliosis or herniated disc
- Balance problems
- Important cardiorespiratory diseases
The programme will therefore begin with the so-called sport walk and continue until the subject can walk uninterruptedly for at least half an hour. After this phase of cardiorespiratory and muscular reconditioning, you will move on to a series of progressions that will lead you to run with no problems.
W = WALKING / STEP
R = RUN / RUN
S = SERIES
TOT = TOTAL TIME
How To Increase The Running Stamina
The weekly training sessions will range from 3 to 5 depending on the level of the subject, motivation and time available. Also the sensations you will have after training and in the following days will be important and decisive to decide how many times you train during the week. It is not essential to see how far you have travelled or other such measurements. The aim is to get to running effortlessly and easily.
After a few months (specifically about 5 months), our athlete will run with no worries and get all the benefits that running brings.
- Reduction of the heart rate at rest.
- Increases the vital capacity of the lungs.
- Better tissue oxygenation.
- Better tolerance of physical fatigue.
- Regularisation of the functions of the digestive system.
- Formation of “anastomotic” arterial circles, thanks to which blood circulation in all parts of the body is improved.
- Reduction of the formation of lipoproteins responsible for cholesterol deposit on the artery walls (called LDL lipoproteins) and formation of HDL
- lipoproteins which oppose the formation of these occlusions.
- Beneficial function in relation to hypertension prevents diabetes and opposes the onset of psychic stress as it relieves nervous tension.
- An hour of running is an hour dedicated to ourselves.
- And many other benefits.
I will now give you a brief hint about the running technique so you can make the gesture in the correct way without making mistakes that could lead to both acute and chronic injuries.
- The trunk should not tilt forward or backward, stressing the lumbar lordosis.
- The trunk should be exactly in line with the foot. The head should remain upright, it should neither bend forward nor extend backwards.
- The pace should be naturally fluid enough to make the gesture appear as not tiring.
- The contact of the foot with the ground takes place with the outside of the heel, directing the foot forward, the toe of the foot should not lean outwards or inwards.
- The arms are half flexed and their movement must be coordinated with that of the legs, the arms swing slowly and rhythmically.
- Inhale a little deeper than usual and do so through the nose, then exhale through the mouth.
Footwear and Clothing
It is a good idea when you decide to start running to go to a sports shoe shop and depending on your physical characteristics, the ground you intend to run on, the distance you intend to run, to be advised on a shoe suitable for the circumstance and that avoids the onset of tendonitis or bandages which are difficult situations to resolve and which require rest, therefore physical inactivity.
Clothing must also be appropriate. If you are running in the summer, a T-shirt and a pair of shorts are more than enough. The only precaution is to wear shorts that are a bit loose to avoid annoying chafing.
If you also run in the winter months, then use a tight-fitting long-sleeved suit and possibly a pair of trousers or Spandex tights.
Spandex (or Lycra) spun from block copolymers with polyurethane segments, of which they exploit the high crystallinity and rigidity, and polyethylene glycol segments that give elasticity, this fibre has several characteristics that make it preferable to rubber:
- it can be stretched up to 500% without breaking
- can undergo various stretching cycles and recover the initial length
- is light
- abrasion resistant
- relatively prime force
- is soft, smooth and flexible
- resists body oils, sweat, lotions, detergents
- has no static electricity problems
- does not “pilling”.
The last two accessories missing at this point to make you a real professional runner are a good heart rate monitor that also acts as a stopwatch and a good mp3 player on which to load your favourite tracks so you can listen to them and give them the right charge during training.
“Every morning in Africa, a gazelle wakes up, knows it must run faster than the lion or it will be killed. Every morning in Africa, a lion wakes up, knows it must run faster than the gazelle, or it will starve to death. When the sun rises, it doesn’t matter if you are a lion or a gazelle: you’d better run”.
If you love running outdoors but training at home, don’t miss our article The 5 Best Gym Equipment For Home.