I want to improve my running stamina...?

Question

I can run pretty fast on a short distance, but I get tired easily on Pacers and long distance. Everyone tells me I have really good potential for running. Please help me to keep running and not tire as easily.

Answer 1

No easy solution, just run, every day. Speed isn't that important, just go at a pace you can keep and as your stamina builds increase your speed. Start out at small distances, 1 or two miles, and as your stamina increases, slowly work your way up. If you keep at it you could be doing 5 or more miles a day at the end of the month. Another technique I find effective is going to a track and sprinting 1/4 mile and then slow jogging 3/4 of a mile then do it again untill you get tired. Good luck

Answer 2

In order to excel at long distance running you need to develop your aerobic fitness. You do this simply by just going out and running at an easy pace for a long time. The pace should be easy enough to comfortably hold a conversation with someone or you should finish your runs feeling you could have gone a bit further. You should not be finishing your runs breathing hard and hunched over (This will be ok later when you start doing speed workouts. See phase 3 below.).

Distance running training can be looked at in phases. I will give a brief explanation on them below.

The first phase is called building your aerobic base. This is done for approximately 12-13 weeks (depending on when your race will be). The longer the better. In this phase you do nothing more then just easy long mileage. All of the runs should be kept easy. You can add a few 100-200 meter easy full recovery strides in this phase. But I would only add these after you have had at least 6 weeks of easy consistent running prior. strides can be added 1-2 times per week after an easy run. Make sure you build your mileage slowly at a safe rate to prevent injury.

The second phase is the hill phase. This phase last about 4 weeks. It is the same as the first phase except 2 days out of the week you would either run a hilly run or do hill repeats for leg strength.

The third phase is race prep. This is the phase that is going to make you fast. This is the phase where you will add track speed workouts such as quarter lap repeats at race pace, half mile repeats at race pace, 3 lap repeats slightly slower than race pace etc. These workouts can be done 2-3 times a week. Preferable 2. This is the time when it is ok to be breathing hard and tired at the end of the workout. The other days is just your easy running days to allow you to recover from these workouts.

The fourth phase is the sharpening phase. This phase is composed of short really fast repeats. Like half a lap repeats faster than race pace.

And the final phase is rest. In this phase you take 1-2 weeks off of running to allow your body to recharge. After this phase is over you rinse and repeat with phase 1.


It really depends on what your are planning to do. Are you planning to race faster or just improve stamina? If you just want to improve stamina then you would not need to go beyond phase 2.

Hope this helps



Let me know if you have any questions.

Answer 3

Start with 1/2 mile (two laps around a 400meter track).
And run that every day for a week, then move up to 1 mile Every day. then 1.5 miles, then 2 miles, and so on. you might try alternating distances and speeds, a hard run one day and easy the next.

I think the most important thing is to run Every Day.

If you put the miles on your body, your speed will pick up as well as your endurance.

Make sure you breathe. That might sound weird, but after someone told me to keep my mouth open I ran soo much better. The bigger the hole for air to go through is, the easier it will be to breathe.

Also important, a smile and positive thinking. If you feel awful when you're running, say in your mind that you feel awesome. Yes, it's lying to yourself, but it really works!

Answer 4

It's great to know that someone else does this! In my perspective, singing while running improves your stamina because it controls your breathing and keeps your feet in a rhythm. It's also fun to do especially during long boring runs. I also use it to get rid of spontaneous stomach cramps.

Answer 5

You should vary your training regimen. For instance, if you wish to improve your stamina try running the hills. It will definitely strengthen your lungs that next time you go flat you'll surely run effortlessly. The most important thing though is to train continuously and add some intensity to your workouts once in a while. It's the only way to improve.

Answer 6

OK what you need to do is go outside a few times a week to
run for an hour or half an hour, and it's important to stretch before you run short or long distance. To run for that long you will gain more endurance.

Answer 7

Do distance workouts ask a coach to give you some run every day and do cross country

Answer 8

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Answer 9

You just got to keep jogging around town or something to get you used to it, and it'll be quite easy

Answer 10

cross country