How to my increase my stamina?

Question

i am 16 years of age.............tell some exersices

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

u just have to run.. If u don't run that much, u won't increase ur stamina and i don't mean just sprints. I mean long distances. If u want to really increase ur stamina and lose some weight, join a cross country team. Cross country runs 3-4 miles without stopping almost every day!!

Answer 3

To increase your stamina thats easy. Just run. Run long distances and keep running untill you can run 4 to 5 miles consistantly. And also run sprints to increase your speed. When you run, run every other day to give your muscles to heal. So it should look like this run day, strength day, run day, strength day and so on. Besure to take at least one day off a week where you do nothing to give your whole body a chance to heal.