Running Stamina? ways to increase it?!
Question: Running Stamina!? ways to increase it!?
Hey,
well I just started running to get in better shape for high school!. I'm nearly 14 and can run a regular mile in like 10 minutes!.!.!.My freshman year P!.E!. class has an important test where I need to run 5 miles, every mile time should be around the same!.!.I just can't do that as even 1-2 miles can wear me out, I have insomnia, so I don't get the required sleep I need to make these goals easily!. So, the real question: How can I be able to run 5 miles without completely wearing myself out!? All answers appreciated, thanks!.Www@Answer-Health@Com
well I just started running to get in better shape for high school!. I'm nearly 14 and can run a regular mile in like 10 minutes!.!.!.My freshman year P!.E!. class has an important test where I need to run 5 miles, every mile time should be around the same!.!.I just can't do that as even 1-2 miles can wear me out, I have insomnia, so I don't get the required sleep I need to make these goals easily!. So, the real question: How can I be able to run 5 miles without completely wearing myself out!? All answers appreciated, thanks!.Www@Answer-Health@Com
Answers:
The answer might seem really simple, but just increase your distance each time you run!. Your insomnia may make things a bit difficult, but I think it will only slow your progress a bit!.
So you can run a mile: great! Try running every couple of days, giving yourself rest days!. Next time you run, why not up it to a mile and a half!? And when you're comfortable with that length of run, increase the length again until you reach five miles!.
Trust me, your body can most certainly get used to it!. If you practise regularly, your body will increase in fitness!. We sold our car recently and had to start cycling!. First time I got on a bike I thought I was dying! But I persisted and now my fitness levels are much better and I can cycle faster and longer than I dreamed I could when I started!. :)
One last word: persistence!.Www@Answer-Health@Com
So you can run a mile: great! Try running every couple of days, giving yourself rest days!. Next time you run, why not up it to a mile and a half!? And when you're comfortable with that length of run, increase the length again until you reach five miles!.
Trust me, your body can most certainly get used to it!. If you practise regularly, your body will increase in fitness!. We sold our car recently and had to start cycling!. First time I got on a bike I thought I was dying! But I persisted and now my fitness levels are much better and I can cycle faster and longer than I dreamed I could when I started!. :)
One last word: persistence!.Www@Answer-Health@Com
Here are some tips that I use myself to help increase the amount of running and motivation:
http://instantfeelgood!.blogspot!.com/2008!.!.!.
Also, with your sleep problems, you may want to take a look at this food guide I've done to helping you get more sleep!. more often than not, what you eat can seriously effect the amount and quality of sleep that you get!.
http://instantfeelgood!.blogspot!.com/2008!.!.!.Www@Answer-Health@Com
http://instantfeelgood!.blogspot!.com/2008!.!.!.
Also, with your sleep problems, you may want to take a look at this food guide I've done to helping you get more sleep!. more often than not, what you eat can seriously effect the amount and quality of sleep that you get!.
http://instantfeelgood!.blogspot!.com/2008!.!.!.Www@Answer-Health@Com
Interval training can help the longest distance!. Try this workout Go to your track and run around it once faster than you could run the mile regularly!. Then jog a lap to rest!. Then run a lap!. Then jog a lap!. There's a mile!. Just do that twice and it'll help you get accustomed to not only going farther but faster than before too!. By the way, stretch a lot and drinks lots of water, and if you ever just get really tired, it's ok to walk, just keep moving!.
Good luck!.Www@Answer-Health@Com
Good luck!.Www@Answer-Health@Com
Increase your distance a little bit each time you run and eat carbs!. Carbs will help your endurance!.Www@Answer-Health@Com
First, you need to look at your insomia condition first!. You're not going to be able to run 5 miles nor perform your daily functions if you don't get into a healthy daily sleep cycle!. Talk to your parents and ask to consult your physician about possible meds!. After you find yourself getting the rest you need then you can start building your stamina!.
I have a hard time understanding why your PE class requires 5 miles as many kids in HS unfortunately can't even do 1 mile without huffing and puffing, but more power to you if you want to work your way up!. First, continuing running at a distance level!. Use your school's track every other day and run a mile on Mon, a mile and a half on Wed, two miles on Fri!.!.!.!. then start on Sun at a mile and a half, Tues two miles, Thurs 2 and a half and so on!. What you're going to do is work up your distance running in a ladder format!.
On those in between days keep yourself in shape, but in different ways!. Hop on a treadmill, adjust the incline to about 30-40 degrees and walk at a 3-3!.5 pace!. This will build your endurace and work your quad and calve muscles!. You can also jump rope, do mountain climbers, set up a workout on a grass field mixed with jogging and sprinting intervals!. You can go online and search for stamina/endurance workouts that would be great to mix in with your track workouts!.
Good luck, and make sure you find a solution to your sleep problem before you hit the track!Www@Answer-Health@Com
I have a hard time understanding why your PE class requires 5 miles as many kids in HS unfortunately can't even do 1 mile without huffing and puffing, but more power to you if you want to work your way up!. First, continuing running at a distance level!. Use your school's track every other day and run a mile on Mon, a mile and a half on Wed, two miles on Fri!.!.!.!. then start on Sun at a mile and a half, Tues two miles, Thurs 2 and a half and so on!. What you're going to do is work up your distance running in a ladder format!.
On those in between days keep yourself in shape, but in different ways!. Hop on a treadmill, adjust the incline to about 30-40 degrees and walk at a 3-3!.5 pace!. This will build your endurace and work your quad and calve muscles!. You can also jump rope, do mountain climbers, set up a workout on a grass field mixed with jogging and sprinting intervals!. You can go online and search for stamina/endurance workouts that would be great to mix in with your track workouts!.
Good luck, and make sure you find a solution to your sleep problem before you hit the track!Www@Answer-Health@Com