Stamina for Running Performance - She Runs Eats Performs

Episode 114

Published on:

29th Sep 2022

Stamina for Running Performance

Stamina For Running Performance

Stamina is important for running performance, but how many runners actually consider stamina or consciously think about developing their stamina when training?

In this episode we define stamina and discuss WHY it is important for a runner. We also delve into nutritional and training approaches to help enhance stamina.



Defining stamina in sport as: “…the ability to keep exercising for a long period of time without succumbing to fatigue, injury, or trauma” before moving on to highlight the subtle difference between endurance and stamina:

Endurance: a COMPONENT of physical fitness

Stamina: the result of BECOMING fitter 


Exploring WHY stamina is important for a runner including:

  • “Staying power” in training and events
  • Competitive edge against other athletes
  • Ability to resist fatigue for long periods

And outlining how it can be measured using VO2 Max as a marker


Although stamina tends to be determined through physiological adaptations in training, there is also a psychological element to its development and its importance may be overlooked by many runners. Attaining and maintaining a positive “mindset” could help enhance stamina over time. 



  1. Men fatigue more quickly than women and as fatiguability is associated with stamina, this would suggest that women may have more stamina than men. 
  2. We also have to consider the impact of the menstrual cycle and how that may affect our stamina at key points in our cycle 


Giving some training TIPS to help develop or enhance stamina including:

  • Maintaining regular aerobic exercise e.g. running
  • Alternating aerobic exercise with high intensity training e.g. tempo running, weight lifting
  • Working with a running coach to keep training personalized
  • Keeping training CONSISTENT


Looking at the benefits of a healthy diet to support energy production in an effort to develop or enhance stamina. Key nutrients and their food sources discussed are:

B Vitamin Complex – fish, poultry, meat, eggs, dairy, legumes, fruit and vegetables

Zinc – meat, fish and seafood, eggs, dairy, legumes, nuts and seeds, and wholegrains


Giving ideas of how to put the theory into practice. Suggestions include:

  • Vary your exercise routine – mix it up a bit but make it fun
  • Begin to use a training plan – make up your own one or employ a running coach
  • Listen to music when running
  • Keep your healthy diet VARIED and maintain it CONSITENTLY
  • Eat enough to fuel your training to help delay the onset of FATIGUE


Suggesting an easy ACTION POINT to put in place to help improve YOUR stamina:

  • PUT YOUR TRAINING PLAN INTO YOUR DIARY. If you write it down, you may be more likely to carry it out!! 



  1. Stamina is defined as: “...the ability to keep exercising for a long period of time without succumbing to fatigue, injury or trauma”
  2. Stamina is something that can be developed over time through hard work and dedication to training
  3. But remember, although training may be hard work, it is still possible to enjoy it. Aim to mix up your training to give it variety and choose activities that you like and that make you happy
  4. Don’t forget there is a psychological element to stamina so the use of positive self-talk and inspirational mantras could help improve training and stamina
  5. A good Nutritional approach to improving stamina would be to focus on energy production and availability
  6. VARIETY and CONSISTENCY in both training and nutrition could be the key to enhancing your stamina when running  


Eating Enough to Run

Spotlight on Vitamin C for Runners

Energy for Everything


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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Happy Running!

Aileen and Karen 


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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

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Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.