If you want to improve your stamina, you have probably wondered how to prepare. Is it better to run long with low intensity or short with high intensity? How to get my stamina up as fast as possible?
Run long distances at low intensity
When you run long distances at low intensity, the focus is on preparing your metabolism for continuous exertion and building muscle. This option is especially suitable for beginners; your performance improves, and your endurance improves.
Benefits of exercise with low intensity
- Beginners are quickly able to run longer distances.
- There is little risk of overexertion.
- The body quickly learns to maintain performance for a long time.
If you want to improve your long-term running performance with the “continuous endurance method,” you need to increase both your runs’ duration and length.
Keeping the intensity of your workouts low is the only way your body can get the oxygen needed to supply your muscles with the right amount of fat and carbohydrates. If the intensity is too high, it will prevent you from effectively developing your endurance, leading to overexertion and overload.
Short runs with high intensity (HIIT)
High-intensity running (HIIT) is an effective way to improve performance. In HIIT training (high-intensity interval training), the recovery phase is an essential part of the training. This type of high-intensity interval training actively challenges the body when it experiences a lack of oxygen. It promotes fat burning and keeps your metabolism in high gear, even after the run is over.
Benefits of short runs
You can see positive results without spending too much time exercising.
If you decide on this method, it is essential to push the boundaries and listen to the body’s signals. Because your body works so hard, you need to pay attention to the signals it sends you – this is the only way to prevent overload/injury. You should also be in good shape so that your body copes with and compensates for high intensity, and this is why this method is for more experienced runners.
Both ways will give results
Long runs with low intensity are the best for beginners. The important thing is to perform these long runs at an effortless pace. Experienced runners should try short, fast runs (HIIT). With both methods, the key is to consider the intensity of the workouts.
If you want to improve your fitness, you should combine low and high-intensity training, where 80 percent of the running should be low intensity. Also, make sure you have enough time for recovery after exercise, especially after strenuous workouts, which is the best way to achieve success.
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