This article will explore exactly how to improve stamina for running. With that said, context is key. Of course stamina is important for the marathon runner. That goes without saying. However, even at the opposite end of the spectrum, in the 100m sprint, a specific type of stamina is important. Elite sprinters generally tend to hit top speed at around the 60 metre mark. So after the 60 metre point, it is a question of who slows down the least. In it’s truest sense, this is speed endurance.
How to Improve Speed Endurance
In it’s purest form Speed Endurance is a specific type of stamina needed by 100m sprinters. To a slightly lesser extent it also applies to the 200m sprint. Elite sprinters will hit their top speed at around the 60 metre point in a 100m race. This means the remaining 40 metres is all about attempting to maintain that top speed. Inevitably, top speed will will not be completely maintained. Even is such a short race as the 100m, there will be some degradation of speed in the closing stages. It is often said that the 100m is about who slows down the least.
So, how do we improve speed endurance in sprinters? Well, we are talking about the ability to resist decay following the top speed segment of a race. In other words, we are trying to endure our top speed. To train this ability, we must be operating at very close to top speed. Repeat 200m’s off short to medium recoveries simply will not cut it. The reality is that around five or 6 repeats of 90-120m with about six minutes recovery between each effort should hit the spot for speed endurance. It may not sound like ‘stamina’ training. But, in it’s own very specific context, it most definitely is.
How to improve Stamina for Middle Distance Running
The middle distances are complex events to train for, as they require a real blend of speed and endurance. A world class middle distance runner might be capable of a low 46 second 400m and yet also be competitive at a national level in cross country running. Clearly stamina is important. But, how do we train for it?
Easy running mileage is important for building stamina in endurance runners. A weekly mileage of 75 miles per week is seen as entirely normal amongst elite middle distance runners. In more recent years, it is not uncommon to see world class 1500m runners logging 100+ miles per week. This is one aspect of improving stamina in middle distance runners. But it is not the complete picture.
The most important type of stamina for a middle distance runner to develop is the stamina needed to endure the target race pace. To train this ability, we are looking at sessions like 8 x 400 metres with 90 seconds recovery between repetitions. This would be a race pace session for a 1500m specialist. An equivalent session for an 800m specialist might be 8 x 200 metres with 90 seconds recovery between repetitions.
Race pace sessions are very important for middle distance runners. Although, that doesn’t mean they need to provide the bulk of an athletes training. They are harder to recover from, and so need to be strategically implemented into the overall programme.
How to Improve Stamina for Marathon Running
If you are looking to improve stamina for marathon running, then there a few elements to consider.
Firstly, you will need to build up to a high level of running mileage. Almost all elite marathon runners are running over 100 miles per week. Around 120 miles per week is considered normal for a world class marathon runner. So mileage is clearly important. But there are additional factors to consider.
Overall running mileage is one thing. The next consideration relates to how far you are running on your long run. You could run 70 miles per week by running 10 miles per day, every day. Or, you could run 70 miles per week by running 10 miles per day (five days per week), taking one rest day, and running 20 miles for a weekly long run. The latter would prepare you better for the marathon.
The Long Run
The third factor is the intensity of the long run. A slow 20 mile run will build endurance. It will build time on feet. This is beneficial. But, a 20 mile run with 15 miles at race pace is better. This builds marathon specific stamina. That said, the key is to build up to this level of training step by step. If you go straight in with 100 miles per week and a weekly long run of 20 miles, with 15 of those miles at marathon pace, then injuries will surface.
Start off by building mileage at an easy pace. It doesn’t have to be 100 miles per week. Perhaps 50 miles or 75 miles per week will work well for you. But this is the first step. Get some decent mileage under your belt. The next step is building up the distance of the long run. For this step, there is no getting away from the marathon distance. We know you are going to race over 26.2 miles, so you should really get to at least 20 miles in training. Some people even go over the marathon distance in training!
The Volume of the Intensity
The final step is to increase the proportion of your running that is done at faster paces. In particular we want to increase the proportion of running that is done at marathon pace. The famous coach Renato Canova has a saying – ‘the volume of the intensity’. We have already built up easy running volume. Now it is time to maintain overall running volume but to increase the volume of the intensity.
Strength Training to Improve Stamina for Running
Not many people realise that we can actually use strength training to directly improve stamina for running. There are a couple of mechanisms that determine how this happens. The first mechanism relates to motor unit recruitment. The second mechanism relates to physiological resilience.
We tend to preferentially recruit low threshold motor units during endurance activities, such as marathon running. On the other hand, we preferentially recruit high threshold motor units during strength and explosive activities. The key word here is preferentially. This is because as the the low threshold motor units fatigue during the course of an endurance event, more of the high threshold motor units will begin to take over. If we have trained those High Threshold Motor Units regularly through strength training, then we will be more able to utilise them in the latter stages of a marathon when the Low Threshold motor units have become exhausted. This will extend our ability to hold race pace when fatigued at the end of a race.
Physiological Resiliency and Strength Training
Professor Andy Jones has done much work on physiological resiliency in recent years. To understand physiological resilience we must first understand the three physiological pillars that are traditionally associated with endurance performance. These are: VO2Max, Running Economy and the fractional utilisation of VO2Max (linked to lactate threshold). These three pillars are collectively useful in predicting endurance running performance. However, these are not static variables. They are prone to significant deterioration as fatiguing endurance running continues.
It is of importance that we now know, there is significant inter-individual variation in the level of deterioration in the three physiological pillars. This means there is now a fourth dimension on physiological resilience that must also be associated with endurance running performance. The mechanisms underpinning individual differences in physiological resilience are not yet fully understood. However, strength training is widely thought to be a factor that could improve physiological resilience in marathon running.
Strength Training for Runners
We have a clear basis for the use of Strength Training to improve stamina for runners. Strength Training will improve motor unit recruitment and will likely improve physiological resilience. Of course, this is assuming that it is applied intelligently to your training programme. Fortunately, this is something I am able to help with. My particular area of expertise lies in Strength Training for Runners. I offer 1-2-1 sessions at my private gym in York. I can also offer online consultations and online coaching.
If you are based near York, your first port of call would be to check out my personal training service page. This will provide you with more information on my Strength Training for Runners service:
If you are further afield, then you should visit my online running coaching page:
The online running coaching service is a holistic service. It provides both your running programming and your strength and conditioning programming. If you are just looking for remote support with your strength and conditioning, then please do get in touch. You can contact me via DM on Instagram:
Foxwood Personal Training Instagram Page
Once you get in touch, we can figure out the best solution for your specific circumstances. A video consultation or remote programming my be suitable options. For some people, 1-2-1 sessions delivered remotely via Zoom also work well.
I look forward to hearing from you.
Tim Egerton, Foxwood Personal Training, York