What is a great way to increase my stamina?

Question

Does anyone know a way to increase stamina .In track we run around 3 miles and i get tiered is there a way to increase stamina?

Answer 1

I suggest you do the following:

1. Increase your training distance to 5 or 6 miles - this is to increase your endurance level and mental preparedness.
2. Have a breathing rhythm either 2-in-2-out or 2-in-1-out.
3. Keep your mind concentrate on something such as breathing rhythm, count from 1 to 100, singing song (e.g amazing grace) repeatedly - this is to prevent your mind to think of excuses for slowing down.
4. Have a running partner and set a time target for the training distance
5. In gym, do the leg press exercise to increase strength and endurance
6. Train under all weather conditions as long as it is permissible and no risk of life, such as lightning risk.
7. Last food intake 3 hours before the run
8. Last water intake 1 and half hour before run. If throat is dry, take light sips only - this is to prevent stitches during the run.

Once you are able to run 5 miles without problem, you can proceed to try timing for 3-mile run. Alternate day do fast run for 3 miles and slow run for 5 miles. Have good rest and do self massage on your muscles everyday.

Before each run, do a proper stretching exercise from head to feet, remember to stretch your abdomen and back muscles as well. Follow with a light jog for a short few hundred metres distance to warm up your body. When your "engine" is warm up then you are ready to run.

Any further query, email me.

Answer 2

1

Answer 3

Based on your present 3-mile run ;-

For the 1st month,
time your run with uniform and pace your strides evenly throughout the run, then mark your time.
Practice this run 3 times a week (alternative day) for 1 month.
At the end of 1st month, you will definately notice an improvement , whether you can feel u can run longer or u can increase the speed slightly faster, either way, it is a sign that u are gradually increase your stamina. If there is no such feeling, then continue for another month until you get it.

For the 2nd month ;-
you can either increase your distance from 3 mile to 3,5 mile or to 4 mile and follow the same strides and pace as the 1st month, mark your new time and repeat the abovementioned processes for another month period.

For the following months repeat the procedure with every increase distance and u will find your stamina gradually improve with each month passing.

Before you start your run, please do some warm-up or stretching exercise to enable your body and muscle tune to the run.

Answer 4

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Answer 5

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Answer 6

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Answer 7

Go on longer runs at your own comfortable pace and practice your breathing. More advanced runners will do speed work to work on their breathing and endurance. 400's 200's 300's and 800's

Answer 8

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Answer 9

Swimming laps would be a great addition to your workout. It'll work all major muscle groups, and increase your lung capacity and give you a good cardio workout.

Answer 10

Decrease speed during running and other cardio conditioning worked for me