How to build stamina?

Building endurance in running is the key to running longer and fully enjoying each of your outings. It also guarantees a more efficient, energy-saving run, and greater ease in sustaining prolonged efforts. So, how do you go about improving your endurance, whether on the road or on trails? Here are some tips.

Prioritize base endurance

Base endurance corresponds to Zone 2, an easy pace that can be maintained for several hours. To develop it, it is essential to do the majority of your runs in this zone. The goal is to run 70 to 80% of the time at a pace that allows you to talk without being out of breath. It is the repetition of these moderate efforts that allows the aerobic system to develop and to run longer and longer.

Include interval training sessions

Doing at least one interval training session per week is another way to progress. These sessions consist of alternating short intervals (30 seconds to 1 minute at a fast pace) with equivalent recovery phases at a slow pace, after 20 minutes of warm-up in Zone 2.
Another interesting format involves working at your threshold, with longer intervals at a sustained pace for several minutes. For example: two repetitions of 8 minutes at threshold, with 2 minutes of recovery, after a warm-up in Zone 2. These sessions improve cardiovascular fitness and tolerance to effort.

Gradually increase volume

The body adapts through repetition, but this process takes time. It is therefore essential to progress gradually to limit the risk of injury. A simple rule is not to increase weekly distance or intensity by more than 10% from one week to the next.
For example, moving from three to four weekly runs should be planned over several months, not just a few weeks.

Plan one long run per week

A weekly long run is essential to accustom the body to running for longer. It should be done in Zone 2. Generally, it lasts between one and two hours (except in marathon or long trail preparation, where it can be longer).
These sessions also allow you to test your nutrition, hydration, and equipment. Gradually increase their duration, for example by 5 to 10 minutes per week.

Adopt an economical running technique

To run longer, it's important to adopt an efficient stride. Avoid a too pronounced heel strike, which generates significant impacts. A stride that is too noisy is often a sign of energy loss.
Favor a light and fluid stride, oriented forward rather than upward. Keep your torso straight, slightly leaning forward, and your shoulders relaxed.

Optimize nutrition and hydration

As runs get longer, nutrition and hydration become essential. You need to anticipate before, during, and after effort.
Hydrate regularly (one to two sips every 15 to 20 minutes), adjusting according to the heat. During long runs, consider incorporating isotonic drinks.
In terms of nutrition, you can consume gels or bars every 30 to 45 minutes. Take the opportunity to test what works for you to avoid digestive problems on race day.

Consistency above all

The key to progress remains consistency over several months. For example, training three times a week with varied sessions (recovery, interval training, long run) allows for gradual improvement in endurance.
There's no magic solution: endurance is built slowly, session after session.

Don't neglect recovery

Finally, recovery is essential, especially after intense or long sessions. It is recommended to schedule a rest day after these efforts.
Avoid chaining two demanding consecutive sessions (interval training + long run), unless you are an experienced runner.
Good sleep is also a fundamental pillar of recovery.

In summary

Base endurance, long runs, progression, and consistency are the pillars for improvement. Add to that patience: endurance is built over the long term, but results always come eventually.