- 1). Run at least three times per week for around 50 minutes. During each running session incorporate eight bursts of faster running. Each burst should last around three minutes with a minute of fast-paced walking in between to prevent your heart rate from becoming too high and to give your body time to recover. Keep walking and avoid stopping between bursts to ensure that your heart rate does not dip too low before the next burst of fast running. Besides practicing this uptempo training, spend the remaining 18 to 20 minutes running at a slow and steady pace.
- 2). Increase the distance of your runs as you begin to increase your stamina. Take note of how you feel when you are running. If you are finding it easy to run the distance you have set for yourself it is time to increase the distance slightly to provide a new challenge. According to HowToBeFit.com, doing this will also help you to further improve your stamina.
- 3). Practice two sessions of resistance training each week to increase your strength and tone your muscles. According to HowToBeFit.com, this will help you to become a more efficient runner. Practice repetitions of squats and lunges to strengthen your legs, as well as exercises that focus on strengthening your upper body and core muscles, such as press-ups, pull-ups and stomach crunches.
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