A lot of muscle, willpower, and determination is required to run a considerable distance. If you’re looking to complete a marathon, one of the essential steps you must build is stamina for running, as it is a long and slow-paced activity making it very strenuous. If you are looking to prepare in the best way for a marathon, you should focus on your bones, muscles, lungs, and mind to ensure you successfully get over the finish line. ]

So how can you increase your stamina and strength as an athlete? And why is it so important? Today we will discuss everything you need to know to take your training to the next level to build good muscle endurance, stamina, and increased lung capacity and mental strength.

Start Slow, Build, and Stay Consistent

One of the most critical areas for improving your running is consistency. No matter the athlete and whatever sport they compete in, a certain level of consistency is required, especially if you’re an endurance athlete looking to build fitness. Nobody can develop their fitness in a single day — it takes time and consistency. One of the primary mistakes that many athletes and runners make in a bid to try and improve their endurance and stamina is making their workouts too intense from the very beginning. Jumping straight into an expert-level training session will likely leave you feeling overwhelmed, sore, and discouraged to continue your training. Similarly to playing online sports, you wouldn’t jump into a game at the highest level having never played before — training is precisely the same. Understand that training for a marathon is a marathon in itself, and you should not try and cut corners.

Instead of starting all guns blazing, begin your training with some moderate cardio regarding intensity, lasting for around 5 minutes. An excellent indicator that you’re training at the optimum intensity level is that you’re breathing hard but are still able to talk.

When you finally can stay active for a consistent 15 minutes, you should slowly begin to increase the amount of time you are exercising but remember not to increase how hard your training is, only the duration. Once you reach around 30 minutes of continual cardio workout, increase the difficulty and make your routine more intense.

Have Patience

Patience is just as important as consistency, and the pair go hand in hand. Endurance sports personify patience in abundance, requiring sustained effort over a long period of time. It is unlikely that you’ll see the benefits on day one — you may only see it a week later, and you may only see the results of a week of work after a few months.

It is vital that you remain patient and have a complete understanding that you will see the rewards in time, not immediately. Putting in the work consistently and having patience for the reward — no matter how small but in the right direction — is the only way to get to where you want to be.


Having balance is the most crucial step of all. Most of your runs when training should be at an easy or moderate pace, but you should include some harder workouts that push you every so often. This is the only way you will build and improve, but balance is integral here.

You need to be able to do both if you want to improve your performance. Make sure you’re doing these runs properly to get the best results. During your easy/recovery runs, make sure you understand that their purpose is to ensure you recover while also building your base fitness.

As you do a moderate/hard workout, your body builds up fatigue, and then you need to recover from this fatigue with a few easy/moderate runs. Your body will not recover from fatigue if you run too hard on your easy runs, and you might struggle in your next workout because you didn’t balance easy and hard efforts. Your hard workouts will be more effective if you’ve adequately recovered before they start. In your hard workouts, running well will boost your confidence, and on race day, this will pay off.

Enjoy Yourself

The final thing that you should do with any kind of training is to enjoy yourself. It can be very easy to get caught up in what you’re doing and where your objectives lie that you completely forget to have fun. Losing the enjoyment can lead to false pressure beginning to pile up, taking away from the true source of exercise. Runners and athletes can sometimes train for months, maybe years, for very little — in terms of reward. Get your reward from the enjoyment of practicing and training.

A bad race can happen to anyone, and if it does, your spirit might be crushed. Most people choose running as a hobby — something they must squeeze between work, family, and other commitments. Don’t make it a chore and something you have to get through, even if you have limited time. Stay happy, enjoy exercise, and you will get more from it.


Running is a great way to combat mental health, lose weight, and find focus, along with many other things, which is why building stamina and strength can help you enjoy it even more than when you first started. Following these few simple steps, you can endure a lifetime of enjoyment.