- 1). Gather the proper gear. You'll need well-fitting shoes designed for your activity and comfortable workout clothes. Make sure that no part of your outfit chafes or causes blisters. If you're not comfortable, it'll be harder for you to perform your best.
- 2). Gather music. According to Costas Karageorghis, a sports psychologist at Britain's Brunel University, "The synchronous application of music resulted in much higher endurance while the motivational qualities of the music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion." Basically, music creates an environment where you move further and faster with less mental effort. Gather a variety of music. Ranges from 90 to 150 bpm are best. Start with the slower music, work up to your fastest song, then slow it back down. The music will set a pace for your workout. Ensure you have enough music for your entire workout.
- 3). Find a relaxing place to run, bike or walk. Any of the these activities can help you increase your stamina. If you can relax at some point while you workout, all the better.
- 4). Stay moving for 30 minutes. If you're running and you can't run any more, walk until you can run again. Whatever you do, don't stop moving. Even if you're moving slowly, at least you're moving. Increasing stamina requires taxing the body.
- 5). Once you can stay active for a solid 30 minutes, incorporate additional challenges. Use hills, increase your speed or increase the time you stay active.
- 6). Stay hydrated and eat healthily. Increasing your stamina is far easier with a healthy body. Drink an ounce of liquid for every ounce of weight you drop during your workout. That's not real weight; it's water weight and it must be replaced. Eat as many fruits and veggies as you can and incorporate whole grains into your diet.
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