Increase your stamina for running

ARE you a runner who wants to increase your stamina for those marathons? Or maybe you are new to running, and you just want to push it and get that first Km or two.

Whatever your skill levels - whether beginner, or seasoned fleet-foot, here is how to take your running to the next level.

1. Increase your mileage by 10 percent per week - For example, if you run 2Km per day, then add 2/10Km to your daily run for a week. Continue adding 10 percent to your run to increase your stamina. But make sure to alternate your training. 2. Take long runs on the weekends - If you are used to running 2Km per day during the week, then take a weekend run for 4Km.

3. Run slower and longer - For example, run at 60 percent of your capacity for longer distances. The long run is meant to help you build stamina, and it is not a race. Make sure to take easy days before and after these runs. 4. Try Plyometrics - Plyometric exercises like jumping rope and skipping drills, can help improve your running mechanics by lessening the amount of time your feet stay on the ground.

5. Increase the pace at the end of your

runs - For the last quarter of your workout, run as quickly as you can before cooling down. This will help you counteract late-race fatigue.

6. Run on changing terrain - Whether you are running outdoors or on a treadmill, change your incline frequently to give your cardio workout a boost.

7. Change your diet - Cut out refined carbs and eat more lean protein and vegetables. Also, eat smaller, more frequent meals. BENEFITS OF INTERVAL

Training There are several benefits to interval training to help you get the most out of your runs, and increase your stamina:

Improved cardiovascular capacity Endurance running can take the wind out of you. By using nterval training, you will increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygenbuilding with easy runs, and long runs), these will end up making you faster.

Burn calories - Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.