How to Build Stamina When Jogging

Stamina refers to your ability to sustain a physical activity. Building your stamina when jogging allows you to run longer distances and take on more challenging courses. Whether you are new to jogging, or you're training to jog long distance, here's how to build up your stamina.

Instructions

    • 1

      Be realistic about your body's capabilities and start accordingly. If you have never exercised, don't plan on going out and running 5 miles right off the bat.

    • 2

      Jog slowly until you get tired. If you can only jog for 10 to 15 minutes, that is fine. Do that twice a day until you notice you can do that amount of time more easily.

    • 3

      Add a few minutes to the amount of time you jog every few days. Work up to the desired amount of time you want to jog.

    • 4

      Pick up the pace. Once you can jog the length of time that you want, start going faster. On a treadmill, you can just increase your speed. If you are running outside, you will need to run a longer distance to accommodate your faster pace.

    • 5

      Increase the difficulty of your jogging. If on a treadmill, increase the incline. If you are running outside, find a route that has hills. You can also use wrist and ankle weights when jogging to increase the level of difficulty.

    • 6

      Continue to increase the distance, speed and difficulty of your jogs until you reach your desired level of stamina.

    • 7

      Take care of yourself. Eat a healthy diet and get adequate sleep. This will improve your overall health and help build stamina.