Help with running, and stamina?

Question

i can run for 3 minutes and then get completely tired.

it sucks!

idk how to increase my stamina so much

i want to run for atleast 10 minutes without getting tired.

any suggestions?

i want to take it slow. lol

anything you know, tell me.

i want to join cross country, i know..i run 3 minutes and i expect to run for cross country?

well, it will get me healthier.

Answer 1

if your finding that you get winded in a short period of time.  you might not be warmed up properly.  Do a good 10-15 min warm up and then go.

Answer 2

...

Congratulations on starting an execise program!  The first step is always the hardest, so you can feel good about getting that behind you!

When it comes to increasing the amount of time you want to run, you've got the right idea about wanting to "take it slow."  Too many people get into running with a lot of enthusiasm, run 30 or more minutes the first day, get achey and sore, and wonder why they even bothered.  It takes time to get leg and core muscles accustomed to the physical stress of running!

A few keys to success include the following:

-consistency is most important.  Set a time each day if you can to work out.

-surround running with what you like - whether it's doing things with friends, thoughts about future competition, and lots of thoughts about your future on the cross country team.

-consider alternate activities to give your legs a rest from the stress of running.

A basic, good simple way of increasing your endurance running is to back off to a combination walking and running workout.   So, for example, consider the following.

Week one:  each morning walk five minutes, run one.  Repeat five times.

Week two:  walk four minutes, run two (repeat five times).

Week three:  walk three minutes, run three (repeat five times).

Week four:  walk two minutes, run four (repeat four times).

Week five:  walk one minute, run five (repeat four times).

Week six:  run 20 minutes each day.

After week six, if you have been consistent, you will find that you can add 5 minutes each day to your running total.  Once you get to 40 minutes a day, alternate long and short days, say 45 and 30, up to 60 and 30.

By that point, you'll be at an entirely new level of running, and ready to add a bit of speed to your workouts.  Don't worry about that now - just keep going on building up your endurance!

Regards,

Running_Dad

P.S., make sure you have a pair of good running shoes that match your feet and running style.  Go to a running specialty shop, talk to the folks there, and they'll likely recommend several pairs of shoes that will work well for you.

Answer 3

im a track runner and the thing that helps me do so well depends on what shape u are in...but most importantly, how to divide your speed...also...a major important thing...how to take good breaths...if u want to run for a long time...then take 2 breathes in from your nose and 1 breath out from mouth...examply....breath (pause) breath  all from nose...and then just one breath out from mouth...

also...have good runng shoes...

Answer 4

Omg, thats just like me too. I want to drive myself further. Heres some of my advice..

- It's all in your head. You can push yourself farther and harder with your mind. Were talking about running here.

- Practise! Start slowly at first, take a couple runs round the block. Eventually you will build up more and mroe resistance to fatigue.

- Do simple things like pushups, sit ups, and stretches. I know this sounds strange but it really helps to improve your mucsle durabilityy.

- To run farther, you need to get in better/good shape. Keep this in mind, and join other simple sports. A great one for conditioning and running is soccer, i missed tryouts this year :'(

Im curious to see the other answers, i hope this helps, Goodluck!