How do I increase my "stamina"?

I ran a race today, and I couldn't run for more than 3 minutes before my legs gave out. I could still job for brief intervals at a time before my legs gave out again.





I am an 18 year old male, 5'4'' and 120lbs. So how would I go about increasing my stamina so I could run for more than 3 minutes without my legs giving out?

How do I increase my "stamina"?
Hey, im a 19yr old male, 5'11. 185ish. I remember back in middle school I had to run a crap load, and my legs would just burn so bad that I'd have to stop. I think with proper stretching and just doing short jogs and building up from there, you would build up your stamina. Try to jog a mile a day for a week to get your body in proper condition.
Reply:what do you mean by "give out?" if you mean your muscles are really sore, you should do some strength training. lunges, heel raises, etc. are you warming up before you run? you should be doing a 5-10 minute warm up slow jog? and you need to stretch.
Reply:alot od long distance running at a faster than jogging pace maybe like 8 miles
Reply:First of all let me explain stamina to you. Stamina is how long you can go for at a certain speed before you have to slow down or stop. So, if you aren't doing the running seriously, all this means is that you need to go slower. But if you do want to do it seriously, you need to do long runs. Long running is the key to improving stamina. You can also do strength training/gym work, but long runs from 5km and up will definitely help you get better.
Reply:I'm a dasher means to say run fast but not too much on breathing style, I can run only 100m-800m, that for dasher.





In my first time running, my leg gave out. But my coach advice me to apply pain killer lotion on it before the race starting. It's a very sunny day, and makes my leg so hot. Yet, it really works!





I suggest, apply a muscle pain lotion to your leg before you run, it will work.
Reply:practice.
Reply:try doing long distance many times like running a 3.2 km 4 times interval at a fast pace maybe do it daily
Reply:go at a slower pace, but increase your times.........next time try 4 or 5 minutes, then 6-8 minutes, etc
Reply:take "channa" regularly, as wel as "banana","gur" also help us to increase the stamina.





good wishes for you





subrata

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