HOW TO BUILD STAMINA

Published: 22/01/2026 | Written by: Priya Gopaldas

Chasing longer runs? Stronger lifts? Or maybe just the energy to get through a hectic week without feeling wiped out? Whatever your goal, it all comes down to stamina. In this guide, our running ambassador Dr. Priya Gopaldas shows you exactly how to build stamina in a way that actually sticks. From smart training and proper fuelling to strength work and recovery – if you want to increase your stamina, this guide’s for you.

What is stamina? Stamina is the ability to sustain high-intensity effort (like a tough sprint or HIIT interval) without quickly tiring. It involves both physical sustained power and the mental drive to keep pushing.

This is different to endurance, which is your ability to maintain lower-intensity activity over long durations (like jogging or steady, long-distance runs).  You can think of it as endurance being your engine size, and stamina being how long you can keep your engine running at peak performance. For example, if I’m running a marathon, I’d be using my endurance for the overall race, but I rely on my stamina for hills or the sprint finish.

Stamina matters because it’s what allows you to handle hard efforts across sport, the gym, and running- from lifting heavier for longer sets, to powering up hills, increasing the pace mid-run, or finishing strong when fatigue hits. Beyond training, good stamina also translates into better everyday energy, helping you feel less tired by long workdays, busy schedules, and the cumulative stress your body takes on outside of exercise.

TRICK #1- BUILD A TRAINING ROUTINE YOU’LL ACTUALLY STICK WITH

When asked about how to build stamina, my number one hack is that consistency beats intensity. Aim for 3–4 sessions per week, mixing low-intensity Zone 2 cardio with one harder day. Zone 2 is the pace where you can hold a conversation. It trains your aerobic system efficiently without draining your energy.

Even small efforts compound over time. A 20-minute jog today becomes a 30-minute run next month, which turns into a comfortable 10k sooner than you think.

If you’re building a routine, having the right gear makes a big difference. I love my Nike Pegasus 41s; they’re so comfortable and make regular training feel slightly more manageable. I track my workouts using my Garmin Forerunner, which allows me to monitor my training and track my progress. I keep myself accountable by sharing my training on Strava, which allows me to be inspired by how others are training and motivates me to keep on going.

TRICK #2- ADD INTERVAL TRAINING TO YOUR WEEK

Interval training is one of the fastest ways to improve stamina because it strengthens your aerobic capacity (using oxygen for sustained, lower-intensity efforts like steady running or long training sessions), as well as your anaerobic capacity (generating energy without oxygen for short, high-intensity efforts such as sprints, incline sessions, or heavy lifts).

Interval training doesn’t have to be complicated – it’s alternating between short bursts of high-intensity effort with periods of lower intensity recovery.

• e.g. Sprint session: 30-second sprint, 60-90 second walk/jog
• e.g. Incline session: 1 minute incline run, 1-2 minutes flat jog
• e.g. Bike sprints:  45 seconds hard (8/10 effort), 90 seconds easy (relaxed, speaking pace)

Intervals are tough, but the physiological reward is huge: improved VO2 max, better lactic acid clearance, improved oxygen utilisation, and builds your mental resilience for pushing through discomfort. Ensure you recover properly afterwards with slow jogging, stretching, and hydration. My go-to post-workout meal is eggs and avocado on toast with a glass of electrolytes (or orange juice if I have it in the house).

TRICK #3 - LONG SESSIONS: SLOW AND STEADY BUILDS RESILIENCE

Long sessions are necessary to build endurance. Your weekly long run, bike ride, or swim is where your muscular endurance and mental stamina develop. Keep the pace conversational – this isn’t about speed; it’s about teaching your body to stay comfortable for longer periods. A good rule for safe progression is the 10% rule: increase your weekly long session by no more than 10% to avoid injury. Slow, steady-state cardio improves fat utilisation, strengthens your cardiovascular system, and gives you the confidence that you can go further. 

If you struggle motivating yourself to keep on going during these sessions, I’d recommend joining a run/bike club- they tend to have at least one long run a week. Surrounding yourself by other athletes who have similar goals can help these long sessions go by quicker and keep you accountable.

TRICK #4 - STRENGTHEN TO SUSTAIN

All runners will tell you that their stamina isn’t only built through cardio, but strength training is essential. When your muscles are stronger, they fatigue more slowly, meaning you can hold effort for longer without your form breaking down. Stronger muscles also mean a reduced risk of injury.

Focus on:

• Squats
• Lunges
• Deadlifts
• Single-leg work (e.g. Bulgarian split squats, single-leg glute bridges, step-ups)
• Core strengthening
• Calf raises (massively underrated for running!)

Aim for two strength sessions per week, even if they’re just 20–30 minutes. If you’re a runner, then strength training is non-negotiable.

TRICK #5 – FUEL LIKE YOU MEAN IT

 You can train as well as you want, but if you’re not fuelling properly, your stamina will plateau. Your body needs: 

• Carbs: for high-intensity effort (your muscles store these as glycogen)
• Protein: to rebuild after training
• Hydration & electrolytes: to maintain performance
• Pre-run snacks like bananas, toast with peanut butter, or a small handful of dried fruit can dramatically boost energy. My go-to fuel is a jam bagel.
• During sessions, ensure you’re consuming electrolytes, or for long runs, I tend to take gels or sweets (quick, easy to carry fuel to replace your glycogen stores).
• Afterwards, aim for a carb-plus-protein meal within 1–2 hours. For example, pasta with chicken, yoghurt with fruit, or a protein smoothie.

TRICK #6- USE INCLINES, CROSS-TRAINING and MOBILITY FOR EXTRA GAINS

If you're wondering how to improve stamina fast, adding incline work is a secret weapon. A treadmill session at 3–5% incline, or hill repeats outdoors, strengthens your glutes, calves, and cardiovascular system – all at the same time.

Cross-training, for example, if you’re a runner and take part in activities such as cycling, rowing or swimming, you can build stamina without overloading your joints, making it perfect for those recovering from injury or increasing volume.

Don’t skip mobility. Yoga, stretching, and pilates improve posture and help you maintain good form when fatigue hits.

TRICK #7 - TRACK CONSISTENCY LIKE A PRO

Tracking your progress, whether via a simple notebook or a smartwatch, builds accountability and helps you recognise progress even when it feels slow.

Useful metrics include:

• Pace and distance: How fast and how far you go, helping you track progress and effort over time.
• Heart rate (Zone 2 and intervals): Shows how hard your heart is working, with easy zones building endurance and hard zones improving fitness.
• RPE (Rate of Perceived Exertion): A simple way to rate how hard a workout feels on a 1–10 scale.
• VO₂ max trends on wearables: An estimated fitness score where long-term trends matter more than daily numbers.
• Weekly training volume: The total amount of exercise you do in a week, which should increase gradually to avoid injury.

Smartwatches and heart rate monitors give real-time insights to help you pace smarter and recover better. I’ve used my Garmin for years, and it is useful for telling me when I’ve pushed harder than usual and need to make time for a little more recovery.

My weekly routine (varies based on what I’m training for/ how I’m feeling):

• Monday: 30–40 mins Zone 2 cardio (easy run always), reformer pilates session in the evening.
• Tuesday: Strength training, sauna and ice bath recovery.
• Wednesday: Interval session (usually HIIT on the treadmill)
• Thursday: Rest or mobility
• Friday: Easy run and strength session, sauna and ice bath recovery.
• Saturday: Long run
• Sunday: Active recovery (walk, yoga, padel)

IT’S ABOUT PROGRESS, NOT PERFECTION

 Building stamina isn’t about pushing yourself to exhaustion; it’s about showing up consistently, listening to your body, and celebrating small wins. Rest days are just as important as workouts, and your mindset plays a huge role in how far you can go. Remember that stamina isn’t just about your physical capabilities, it’s about your mental resilience so don’t be afraid to try something new and push gently beyond what feels comfortable, because that’s where lasting strength is built.