How can become a better distance runner and improve my stamina?

Question

i have just completed a 1.5 mile test with only seconds to spare!! the problem is, is that no matter how much harder or longer i train, i just cant improve my running time! or run further!

any tips?? cheers!!

Answer 1

rhythm breathing

Answer 2

Do interval training 3 times a week. (message me if you want more info on that.) This is so great for stamina is unbelieveable....also do long slower runs to build stamina and sprints to increase bursts of speed. Work on it and you should get better for sure. Run atleast 5 times a week.

Answer 3

Interval training with weights is going to be the key to improving your performance.  One of the key exercises you need to perfect is the deadlift.  Without maximizing your hamstring strength and increasing your load (max), your chances of improving your running times are slim.  

Here's a fantastic article explaining HIIT (High Intensity Interval Training) and how to do specifically for sports performance enhancement.   http://www.maxworkouts.com

Answer 4

I'd agree with Dylan. I gained little speed over the years until I started training longer and slower - but the intervals are important for maintaining flexibility. Also the more I trained the more I had to warm up. Strange as it seems I could stretch and run a 4:30 mile. but if I ran 3 miles I was looser and could run a 4:04. It came from building up stamina and adding muscle mass which therefore took longer to get warmed up.

also longer runs increases your confidence. for example if you are a marathoner you KNOW after a 10k race you'll have plenty of energy no matter how fast and hard you ran. (you might need a breather)

Answer 5

DRINK DRINK DRINK 2-4 Nalgenes a day to improve hydration

Eat colorful foods. Small yogurt cups, a handful of almonds, spinach, apples, strawberries celery etc.

small amounts of protein are excellent 30-15 minutes before running. A small handful of almonds, a low fat cheese stick, a little cup of yogurt

Do not eat heavy fats. Cashews, pecans, any kind of processed meat (eat low fat meat like turkey) and other things like that make you feel sluggish

Breathe deeply from your diaphraghm. Basically, breathe from your stomach. This also prevents side stitches and cramps.

Tie your shoes tightly everywhere to increase ankle stability.

Hold your arms at a 90 degree angle and run with your thumbs pointed foward....beleive it or not this improves times by several seconds if not a whole bunch.

Do not slow down once you start running. Start out slow but constantly increase speed or stay steady. This keeps your thyroid pumping adrenaline. If you slow down even by a few seconds a mile, your thyroid thinks, "Oh, well, we are done now! Time to conserve energy..." so it shuts off and your body begins to feel fatigued immediatly.

Lift your knees high when you run to keep your form, and lift your heels.

Take it slow and relax. To build a base for running those miles, you should be running slow enough to talk comfortably. Do not worry about getting faster.

You should see improvement in three to four weeks. best of luck and stay healthy. Do not push yourself to hard...it's summer, its hot, and you could go in over your head.