When I run the 1600(1 time around the track) i get tired. How can i build up my stamina? Help please!!!!!!!!!!
367181
sorry to inform  you, but one time around is only a 400 dear.  1600 (one mile) is 4 laps.\n\nJust keep working at it and you'll build the stamina over time...just keep working hard and talk to your track coach and get a recommendation from him.
119463
Two words: strenuous exercise. I recommend running, but anything that takes lots of energy will work.
1154553
Play Fullback or tight end.  Next join the track team and work as hard as you can.  Next thing you know you'll get a little quicker and can be even better.
573694
Well lets ee... everyone starts off not doing so hot in track and the gradually their times decrease and distance grow....if you are doing the high hurdles, the high jump and the shot could be taking some of your energy... or you could practice harder and gain endurance... alway practice one race over what you actually run and you will feel energized! In the hurdles make sure to come out strong, attack, and get low...the 800 also takes endurans.. well i'm sleepy so buh bye
1073632
Matt's advice is very good. As a cross country runner and track runner myself, I usually run for 4 weeks before cross country season begins to get used to the distance. I train to peak at the right time (usually the state championship meet), which means to work slowly up to that day. You don't want to burn out before August. I would advise running 1-3 miles a day every other day throughout June and half of July (1 mile on monday, 2 miles on wednesday, 3 miles on friday, 1 mile on sunday, 1 mile on monday...etc.) This gets your muscles in better shape and your heart in better shape. Also, make sure your diet is good. Eat lean meat, fish, some carbs, and loads of fruits and vegetables. Since an 8k is a tiny bit less than 5 miles, you want to work up to 5 miles at the end of July and beginning of August. Depending on when your race is, try to run every day at the end of July and beginning of August. Those days should include some timed runs (ie. run for 45 minutes at a steady pace). If you take the same course each time for the same amount of time, you can see how much you improve! Make sure to get a couple of days a week where you run the actual 8k distance. Then, the week before the race, take it down a notch. Run maybe 3 miles a day. The day before the race, do a 20 or 30 minute LIGHT run. Then, stretch really really well. That's just to make sure your muscles know what you're doing the next day. The day of the race, go out feeling great and knowing you can do it!!!
1062188
I'm on my high school cross country team and I'll be a senior this year. Running is all about consistency. If you want to peak during your season, you have to train consistently almost everyday during the summer. My suggestion would be train till you can run 30 minutes non-stop comfortably. Remember to push yourself now and then. If you're too comfortable, you're not working hard enough thus you won't get better. When the season starts, be sure to really push yourself during practices. With this in mind, do not and I repeat do not forget to rest. Otherwise you'll really wear yourself out. In the end, you gotta keep running. If you rest properly and train wisely, you shouldn't be worn out. Endurance is built up little by little. You may be tired of running mentally... for example at the end of my season I'm usually asking myself why I choose to put myself through this, but the more you run, the better your endurance will be. I hope this makes sense. if not let me know and I'll try to make it clearer. happy running!
492217
do some circuit workouts that involves lots of running around and jumping up and down. also, jump rope is a very good stamina builder. jump at medium pace for 5 min, rest 2 min, then do another 5 min
850474
I'm a xc runner and I have the same problems...if ur really good u need to send out letters to schools with stats, a resume...all that crap. Get it all ready to go in this upcoming summer, and send out all the letters in early august. I sent out over 60. You might want to include a tape of your play, and a coach rec. that should get you some attention, and some coaches are sure to contact you back.
758026
Pace yourself. Like the name says, use up every piece of time you have for each lap. Don't rush and keep a good pace.
326940
I agree with GOD'S answer, except that it mentions a pool. If you do not have a pool, you would be unable to complete some of the exercises.\n\nWhen I was on X-Country, I built up a ton of stamina. At the beginning it was difficult for me to run one mile. Near the end, I could run 5 or 6 miles easily.\n\nFirst thing we did every day was stretch out, to make sure we wouldn't strain/pull a muscle. We then did various running exercises. We did high knees, where you bring your knees up to your chest as you run. Skywalkers, where you tilt your head back as far as you can while running, trying to maintain your balance. We also did an exercise called breakdance; its hard to explain, but I will try. You are going sideways... put your left foot in front, pull your right foot back over, put your left foot in back, pull your right foot back over. I know this is hard to understand, but hopefully you will realize what I mean. We would also do leg kicks, where you kick out your legs while running. Another good exercise is called BUTTKICKS. While running, bring your feet back high so the literally kick your butt. Just remember not to kick too hard... "OUCH!" We would then do some short sprints and some long distance running. \n\nRemember, start SLOW. Don't try and run 10 miles the first day. Start off with a 1/2 a mile. Each week, add another 1/2 mile. Soon, you will be running 5, 7, even 10 miles! If at any point you are having difficulty with a distance, go back 1/2 a mile. The important thing is to not overwork yourself. If you try to hard, you may seriously risk your health. Also, remember to stay hydrated. Water is the most important thing for a working body. If you are not fully hydrated at all times, your body will not perform at your best.\n\nAnother thing to remember is this, eat a banana 2 days and the day before your game. Banana's are loaded with carbohydrates, to give you the energy your body needs and prevents cramping. Also, don't eat a chocolate bar or anything else sugary. Although the sugar gives you a quick, short boost, it drains you of energy after a few minutes. Try having some grapes, or maybe a granola bar. Remember, eating to much gives you cramps.
788169
eats carbs the night before. This includes pasta, bread. also consume some lean protein suchas turkey or chicken. Hydrate well with watare only. the day of the race follow this eating shedule (if not in the morning) eat a good breakfast sucha as cereal with a bannana and some more elean protein. As well as hydrate. Then 3 hrs on the dot before the race eat a turkey snadwich with 1 slice of lettuce. As well as hydrate. An 1hr and a half before the race begin warmup and eat an bannana. Then 1 hr before eat 1 energy bar as well as drink a power drinksuch as gatorade or adrenalean (To refuel elecctrolites) Remeber eating to little is jsut as detrimental as eating to much. with this eating scehdule you will ahve the surge in your last mile\ngood luck
970294
You should stretch, so you don't get sore from running, and get good sleep.  Trust me.  I take track.  Maybe in the morning before track drink an energy drink, but a light one, because you don't want to get sick or get a cramp.  Make sure you wear deodorant!! l0l
220219
For this you really have to know your body and how long you can endure. If you are a runner I'm sure you know.\n\nStart at charging speed for the first 3-5 seconds, then revert to your normal running speed. Maintain speed for the majority of the race.\n\nYou should know how long it takes you to burn out in a sprint, when you reach that distance from the finish line start sprinting.\nIf you started too early and you start burning out too soon before the finish line you'll have to use adrenaline and determination to ensure that you stay at your top speed, even if you'll be huffing, wheezing, feeling dizzy, whatever may come. There's only that small distance left to the finish line, give it every last drop of your effort and you can rest afterwards.\nOther than that make sure your endurance is up enough to maintain a fast average speed during the race.
615253
Do more wind sprints and drink plenty of pinapple juice on the day you race.\n\n-J
898233
Run forest run.  I know it sounds weird but most coaches wont even look at you if your slow so go out running!!
588512
just push yourself, try to get as close or faster than 1:15 everyday.. that way you know how fast it is, and your body adjusts to it. Then when you get to the 1:15 pace lane dont just make the pace.. try to see how much rest you can get.. and you'll get better
1149615
Depnds on your training. I was in track and the coach always had us running up bleachers, the church steps (there were 120 steps), and he used the parachute or the ortho ban ( a giant rubber band that ortho uses for knees and ankles), or a make shift. BO Jackson and some of the other football players and the worlds fastes man and women run up steep hills and the parachute method. I am training my daughter for track and I use the hill and the parachute method. All it is is stamina. AND your mind. \n                Have you been giving your body plenty of rest? Without rest it won't really matter how intense the training. You'll only defeat the purpose. When you do a set with weights you need to allow your body 1 whole minute to regain oxygen and supply it to the torn down muscles. When you run you need to mix up the speed. Airbourn shuffle at the beginning then gradually work it up then back down to the Airbourn Shuffle again. Then the next work out you work it backwards. It gives your body a shock an da variety. But again you need to get plenty of rest. How are you eating? That is a diet that you need to see a dietricionist for. ADVICE; Don't do the Adkins diet for runners and track people. It takes away the water intake and you dehydrate the body. Matter of fact I think that diet should be banned. \n                 Other than that you need to experiment with yourself and see what works for your body and what doesn't. DON'T DO ANYTHING TO HURT YOURSELF THOUGH. BELIEVE ME YOU'LL REGRET IT IN THE LONG RUN!!!