How do I get faster in running and get more stamina?

Question

I run faster than all my friends but the people 1 and 2 years older than me leave me in the dust.

Answer 1

Ok...and the older guys may continue to beat you because of their age and experience, but here is what you can do to help. To gain stamina( endurance) you must increase your distance. Add one long run a week, maybe 30 to35% of your weekly total. If you run 20 miles a week, make one run 6 or 7 miles. Add about 10% increase every two weeks to your weekly total. If you run 20 miles for two weeks, go 22 the next couple of weeks. To increase speed you have to run fast. Start off by adding intervals once a week in a short run. Intervals are burst of speed during a run. Try starting with 8 intervals of 20 seconds each...with a rest of a couple of minutes between. Sprint as hard as you can during the 20 burst, and run slow, jog between the intervals. Use a mile before and a mile after to warm up and cool down. Add another day of speed work as your body adjust to this workout.This program will help you run farther and faster.

Answer 2

To get faster you have to do quick feet workouts such as sprinting. There are many drills that sprinters use to gain a quicker turnover when they run. One is called high knees...see how fast you can run in place while picking your knees up all the way to your chest. There are many out there and maybe you should google "sprinting drills" to make sure you do them correctly. Stamina requires a different type of drill where you want to concentrate on endurance rather than speed. Try running for 10 minutes straight and calculate your distance. Once you have done this for about a week, challenge yourself to run longer. This will build your stamina in no time. Hope that helps!

Answer 3

Run everyday! Each day increase the amount just a little or drastically! It will work!

Answer 4

stick at it, the best way is practice and work out your legs to build strength and push yourself to build endurance