how to improve running stamina? I have to cpmplete 1 mile in 7 minutes.?

Question

I m having poor stamina? can any one suggest me some supllement for stamina and boost running please i need it

Is it better to run on a hard track or on mud track i mean on simple ground.... I am feeling ache while i run on hard track....
And one thing more do vitamin C plays some role in strengthen stamina...

Answer 1

I feel you should concenrate more on your training routine,vary your training methods,for example vary between stamina sessions long runs in and around 2 miles,and speed sessions,say 4 bye 100, or 4 bye 400, with ret peiods in between,
also watch your diet as your body weight is a big factor in running.also eat the right foods,plenty protein and a good balance of carbohydrates.As regard supplements,vitamin c is important,and
sometimes i use a power bar drink.Its also very important to hydrate before and after races that is drink plenty water well in advance before your run.Also vary your training technique,maybe spend some time in the gym,and last but not least make sure
you wear good footwear,also keep a daily log of your training i n your diary so you can monitor your improvement,stretch before and after training,good luck.

Answer 2

You only will see a slight increase of endurance improvement. As your body gets used to the distance of the training, your body's level of normality changes. It also depends on how fast you go each day. If you go slow one day and fast the next day but the same distance, and then go slow two more days afterwards, you are undoing the fast training done. You will, however, improve your stamina, but probably not to the stage you want it. You should increase your workouts until a reasonable amount. Depending on how much time you have per day, you could aim anywhere to 3-5 miles to 10+ a day. If it's your first time running for improvement then I would say 1-2 miles for the first 3-5 days just to get into the hang of things. Do it at about 70%. This means you should be breathing only slightly more than normally, however, you shouldn't get too tired. The next week, try doing 3-4 miles. However, with the training routine that I said, do it either 5 or 6 times a week, not 7. You will need to let your muscles relax and recover at least one day of the week. It really depends on how much you push it. The training results can be slow or fast. Personally, I had a very slow 2-mile time for cross-country and started with 18 minutes. My times consistently every week went down. The second meet it was 17:30, the 3rd was 16:00. At the end of the season I had hit 12:30. Not very good times but big improvement.

Answer 3

Do you mean boost endurance? Run long and hard A good distance run for an intermediate runner is 5 miles. For a novice 3 miles. If you want to boost speed then you need to do some speed training. Run an 800 as fast as you can. Then take a break and do it again. Do this over 5 times and you get better.

Answer 4

I agree with most. Since we don't know how fast you are now and how long you have to get down to 7 minutes, my advice is going to be very general.

You probably don't need to deal with suppllements. You just need to eat right. Cut down on the soda will help with your general fitness a lot. Cutting out the other crap people eat will too.

As for training, you need to do longer runs. Try to get closer to 3 miles 3 or 4 times a week. That will help your endurance the most.

a couple days a week, you may want to work on your speed. You can do this by doing intervals as mentioned before (though 100's won't be very helpful, but anything over 200 should help) or fartliks.

It is good that you have a goal, that will help a lot.

Answer 5

Unfortunately there is no magic pill for faster running (legally). But good nutrition and organic supplements may help in speedy workout recovery. As far as training goes... repeat 4 x 400's after the first 400m time your recovery. This will set the recovery standard for the rest of the workout. If its (X) min. then rest that amount before each 400. Each week shorten your recovery time by 30 seconds or more. Eventually you are shooting for no rest in between to make it one continuous mile. 400 repeats should be done at least once a week and when you are feeling energetic. Any long runs should be 2 miles if your goal is strictly to hit a 7 min. mile. Reason being by your time trial you will have an extra mile worth of energy to make for one fast mile. Good luck in you goals!

Answer 6

practice, practice, practice.

You want to train at more than just running one mile. Run two miles (or more) a couple times a week to build up your endurance. Run sprints or hills a couple times a week to improve your speed.
there is no supplement or boost that will help. at that short of a distance, any carbo gel or drink wont even start to help until after you are done.

Answer 7

I had to do something like that... What I did was stretch in the mourning and at night, made sure that I had nothing made in a factory to eat, ran a mile each night and each night I ran a faster speed, stretched before running/after, also other exercises like squats etc.

Answer 8

1