A big mistake in running is starting too fast. When our bodies aren't ready, we tend to tire quickly and risk injury. Experts recommend running at a speed where you can comfortably talk.

Nowadays, running is not just a way to stay fit, but also a way to control weight, increase energy, and reduce stress. Post-COVID, shortness of breath, increasing obesity, and a tiring lifestyle have driven many people to run. However, most people start panting within minutes. Fitness experts say this isn't due to shoes or speed, but rather a lack of stamina. However, with the right habits and smart training, stamina can be gradually increased.

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In fact, the biggest mistake in running is starting too fast. When our bodies aren't ready, we tend to tire quickly and risk injury. Experts recommend running at a speed where you can comfortably talk. Furthermore, you shouldn't increase your distance or speed by more than 10% per week, so your body has enough time to adjust.

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Additionally, improper breathing quickly depletes energy. Many people take shallow breaths while running. Instead, cultivate the habit of breathing deeply from the abdomen. Inhale in three steps and exhale in two. This allows more oxygen to reach the muscles and makes running easier.

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Strong muscles make running easier. Exercises like squats, lunges, planks, and glute bridges strengthen your legs and core. Experts say this not only increases stamina but also reduces the risk of knee, ankle, and back injuries.

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Many runners tend to eat less, even though their bodies need carbohydrates for energy during running. Therefore, include whole grains, fruits, and vegetables in your diet. Protein helps with muscle recovery. Furthermore, dehydration can decrease stamina, so staying hydrated is essential.

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Stamina is built not just through running, but also during rest. To achieve this, you should get 7 to 8 hours of quality sleep daily. Taking rest days in between is essential for muscle recovery. Continuous running without rest increases fatigue and can hinder progress.