How can I increase my stamina?

Question

How can i increase my stamina to be able to run for longer without stopping. Also, does any1 have any perticular ways to breathe while running? I often run out of breath and have to slow down to focus on it.

Answer 1

Interval running on a treadmill is a great way to increase stamina. Warm up, then walk for 2 mins, run really fast for 3 mins, and repeat. As you get better you can lengthen your running intervals and eventually you should be able to manage excluding the walking, and running continuously. But on days you aren't feeling motivated, keep to an interval workout, also makes the treadmill less boring, and pushes your heart to a good level.

Answer 2

Smart-aleck one-word answer: Gradually. :-)

More thoughtful, multi-word answer: When I resumed exercising in my mid-forties (after about 15 years of doing next to nothing), I had three simple rules:

1. Don't drop dead.
2. Keep coming back.
3. Do a little more each time.

Rule three is the answer to your question. If you can run for ten minutes today, then try to run for twelve minutes the next time. Then fifteen, then twenty. This has been my approach to the cardio machines at the gym (I live in Portland, OR where it rains pretty solidly from October through April or May, and I hate sweating in 38-degree drizzle). I started with about seven minutes on the elliptical and thought I was going to violate rule 1. I can now do an hour of cardio (when the gym's rules permit).

Something else I have read about and tried briefly but haven't made part of my regular workout yet -- interval training. That is, jog for a couple of blocks to get warmed up and then run really fast for, oh, two houses (say 30 seconds). Then go back to the jog for a block and then run fast again. Get the idea? This varies the strain you're putting your body under and, according to what I've read, helps your body get more endurance. Worth a try. I can DEFINITELY confirm that it tires me out faster!

As for breathing: I start out timing my breaths -- inhale for four steps, exhale for four steps. As I run/bike/use the elliptical, my breathing has to speed up, and by the time I've got my heart to my target rate (which takes longer than I used to be able to do the cardio at ALL, which makes me happy), I am on a two-in/two-out cycle. That is, left foot (inhaling) right foot (still inhaling) left foot (exhale) right foot (still exhaling); repeat.

If you REALLY want to get control over your breathing, though, study martial arts and/or yoga. They're not only very good for your flexibility (important if all you're doing is running, which can shorten and stiffen your leg muscles if you don't compensate), but both of them focus on using your breath to concentrate your attention on what you're doing. Eventually breathing properly will become second-nature, and you'll be able to run farther and faster because you'll be properly oxygenated. (And if you're a guy who's worried that studying yoga will make people think you're a sissy, just point out that you get to spend an hour at a time writhing around on the floor with a bunch of women in skin-tight leotards. That gets my breathing accelerated right there!)

Best of luck!

Answer 3

I started exercising 3 years ago. I weighed 256 lbs and could barely get through the first 5 minutes of a Richard Simmons tape. I now run 3.5 miles 2-3 times per week. I weigh 155 now. I have learned to keep my shoulders relaxed and my head somewhat up to keep my airway straight. You need to take a quick breath in and a long breath out to keep extra air out of your lungs. It causes side cramps when you have to much air. Also, chew gum and wear chapstick. I know, it sounds weird but it keeps your mouth and lips moist. Trust me, it works. An hour before running, drink 8 oz of water and right before you run drink 8 more. A banana has good carbs to get you through a tough workout. Try these tips and you will see a difference.

Answer 4

run slower at an easy pace and breathe through your nose....you get more air through the nasal passages

Answer 5

consistent cardiovascular exercise, coupled with endurance (strength) training.