how can i increase my stamina so i can run longer distances quicker?
475716
Interval training.  Run as hard as you can for two minutes, then jog easyly for two minutes, then run as hard as you can for three minutes and jog for three minutes.  You get the picture?  You need to push yourself into O2 deficit over and over. Burn more O2 than you can take in.  It will take longer to reach that point every time you try.  This will increase your aerobic capacity.  It will also help you to increase your glycogen stores wich will increase your stamina.
389961
Try running further and further every single time. I think you should also increase the amount of days you run like first once a week thentwice and so on
201567
The key is to keep a long and constant stride.  To get to that point you should run a lot of hills.  This will get your knees to rise higher.  Another important part to improving is to get your wind.  When you breath in a rhythm that is comfortable to you, the air keeps the body energized.  You should time an inhale after three to seven short exhales.  This activity should take place on every step.  The last part to practice is that sprint to the finish.  Only you will know where that starts.  When you pass the finish line, you should have nothing left in your  tank.  You coach should be able to assist you after that.  Some runners like to start the sprint going into the last turn, some are comfortable in sprinting the last 200, and others even start after the second to last turn.  that final kick  is what makes the most difference.  However, you must be able to keep up with everyone up to that point.\n\nIf you work on leg strength and your breathing, your times should improve quickly.
1096222
stamina at what?  do you mean muscle stamina to help you lift a weight more reps .... or run farther...\n\ni'm guessing you mean run farther.  i don't think there's an easy way out of this...you just have to run or do some kind of cardio for long periods of time.  you can also try some HIIT (high intensity interval training) to build up your VO2 max.  VO2 max is the volume of oxygen you can consume while exercising at your maximum capacity.  Those who are more fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. \n\nso one way to do this is to do this:\n\none interval is:\n20 seconds of sprinting followed by 10 seconds of rest\n\nrepeat 8 times for a total of 8 intervals = 4 minutes\n\nof course warmup jog for like 4 mins before, and 4 mins after
948014
Contact a food pyramid for food guidelines.  Choose whole foods like whole grains and fresh produce instead of packaged foods.  Drink PLENTY of water.  Take a vitamin and mineral supplement.  Do other physical activities that will improve strength and stamina like some Resistance training at a gym and swimming.  Vary your routine or your body will become "bored" and not get any better.\n\nI'm sorry, I don't know which shoes are best for runners.  Do you not know what spikes are or are you saying you think readers won't know?
999195
Start by swimming the laps you can, each day you swim add one more lap. You will only get better at swimming the laps if you add more distance. Make sure to pace yourself. If you try to go too fast and or get it over with, you are going to tire more quickly. Go a little slower and see if you can add more laps.\n\nYou could try to run more, or do other intense cardio exercises to increase your stamina. Also, make sure to eat right, veggies, protein, etc for more energy. And take a day off each week to rest, so you don't get burned out.
516698
i am a sprinter and my coach as my do lots of 25,50, 100 spinting, but when i half to do my long distance she tells me if i make certain times(depends on age) i will go faster in sprints, i run 5 miles a week and rolerblade 10 for out of the water, try watching what u eat and make sure u have ur tenquire down. just do lots of 30x50 it helps alot. the better long distance the better short diseacnt
201529
1. Lose unnecessary weight.\n\n2. make your self more aerodynamic as possible when u run.\n\n3. Increase your leg strength, arm flex muscles.
1156482
I went to college to answer this very question. My professor said the key is to simply run faster. Obviously it is more complex than that but the idea is correct. Work on increasing your speed in intervals once or twice a week test you race pace once a month or so... Recover well before these harder training sessions. Recovery is most important! Running longer distances than your race will not increase your speed but it will increase your endurance. best of luck!
576869
running is less needy than jumping.  Find a basketball hoop.  Hang something off it to the 9 ft level(unless you are already jumping to 10 ft)  Jump and touch the object 40 to 50 times in ! half hour, then go jogging for 1/2 hr, then do it again.  What you are trying to do is build within your muscles the ability to do Aerobic work, and have developed a big(Big) anaerobic capacity.  When you play volleyball, most of the work is quite explosive, and exceeds your aerobic capacity.  However, you need a great aerobic uptake ability to recover after long rallys.  Talk to your coach, but work out on your own as I have described.  I am 5'7" and have played USVBA for 40 yrs.  Can't do it much longer.  It is a young person's game(as in 30 to 40), or younger.\n\nGood luck.
895854
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
962410
start running...alot.....my suggestion is if you have a treadmill or a stationary bike put it on the interval mode and go all out. try to exercise as intense as possible, this will get results faster.\n\nthe funnest and most practical way is to actually play sports. get some friends together and play volleyball if you can. if not, get some friends and play 2 on 2 pickup basketball full court.....this will really get you in shape....if you cant play b-ball, try some tennis. get a fit friend and challenge her to a game. you run alot especially back n forth which will improve your speed.\n\ntry running some sprints too.......about 40-50 yards.....at least 10 in a row with only 15-30 seconds rest in between.....\n\na healthy diet would increase results as well...\n\ngood luck hope you make the team!!!!
911013
start running the same distance  now and get urself into shape this way u wont get tired towards the end and will be able to push ur self
328087
Well if you practice running a lot you will improve your running ability.\nI would run at least ten miles a week if I were you.
44934
You can expand your lung capacity via aerobic training (sprint repeats, interval training, hill workouts, fartlek, etc).\n\nIncrease your endurance by increasing the base mileage you run and your long run for the week.  If you put in an avaerage of 40 miles a week, with a 10 miler as your long run, then increase it to 41 miles with an 11 miler as your long run for the next week.  I've found that 10% or less increments in your long run work best, followed with a backing down of the mileage every 3rd week to allow for recovery (do only 30 miles that week, with a long run of only 8 miles).  Most importanyly, when you're trying to increase your endurance, listen to what your body is telling you, and don't overdo it.  If you do, you'll surely be off your feet longer than you'd want to if you hurt yourself.\n\nGood luck, and enjoy your runs!
405034
Conditioning & practice.\n\nRun long distances to up your endurance.  You should be running for 20+ minutes strait every other day.  This will get your heart rate up and keep it there for the 20 minutes.  You should start to see improvement in a couple of weeks.\n\nTry to find your best pace to go as fast as you can through the whole length of the race.
717302
Are you talking about general health, or specific skills like throwing, hitting, etc. In general stamina is increased by repetitive tasks, so for stamina in running, try jogging longer distances daily. For arm stamina, throwing the ball using proper technique will increase your arm stamina (and possibly allow you to throw he ball faster/further). Same thing with hitting. Go to the batting cages, hit off a tee, just swing the bat - all will help. Just make sure that you are using proper technique or you can not only hurt your rhythm but cause some physical damage.