How do I increase my stamina while running?

I'm a self proclaimed treadmill warrior. I hate running outside (which is much harder, but hey, I am what I am right :-)). Anyway, I'm up to about a mile and a half (6.5 mph for 15 minutes; I add a minute every day so by the end of this coming week I'll be at 20 minutes...or roughly two miles) and I'm wondering if there are any effective ways to increase stamina and endurance...in other words, I want more wind so I can run longer. Are there foods I should eat? Liquids I should drink? Foods/drinks I should stay away from? Any particular times to eat or drink? Any ideas?





P.S. I've cut out ALL caffeine and sleep aids and that seemed to help me turn the corner....still, I want more endurance!!!

How do I increase my stamina while running?
I find just by really concentrating on my breathing while I am running I can go a lot further than I would if I were focusing on the pain and fatigue.
Reply:well, despite the obvious running outside to build endurance, don't eat fatty foods. foods with high carb levels, like spaghetti, give you more energy over time. energy drinks are out. water beats Gatorade. just eat healthy.





plus, running builds your endurance all by itself. try adding some incline to your workout. raise up the incline one degree every week
Reply:well first I believe you should read some books about the sport of running..





one doesn't just run...the same way one doesn't just go to the gym and hit weights....no offense..





if one wants to improve endurance it won't be found in a shake..





rather one improves in running by scheudling their days in a training manuel...one day you should run faster for a shorter period of time..


another day you run your normal course..


the next you try to push yourself further,,,





this is how one breaks plateus in their training..





one can also run as far as you normally can and then walk for a while..then when you feel rested..run again
Reply:Drink a whey protien shake 30-60 min before your workout. It will ready your muscles for the workout, thus making you less out of breath.
Reply:Although I preferably run outside because for some reason I get shin splints while running on a treadmill, I believe that my advice may be helpful. I run with a dust filter mask over my face while running outdoors. When you max out running on a treadmill the only way to increase your endurance is to increase your lung capacity.





That is basically what endurance is how much you can do versus your lung capacity. Many marathon runners run in areas with extremely thin air, or if there is no thin air they do the same as I do.





You want to eat foods that are look in calories and especially carbohydrates. I am on a strict oatmeal and chicken diet because I want to bulk up to 235.





Water gives me cramps while running and the only solution that comes to mind is to drink BSN N0-eXplode, but that is packed crammed with processed sugar. It is more of a caffeine and energy boost than anything.





Trust me you should try running outdoors, I used to do it in high school, and now 3 years later it is just as challenging. Jogging for 8 blocks is hard with wind resistance and alternating terrain. Hope that my information helps.


SmyLee :)
Reply:just keep gradually running longer...breath in through your nose and out through you mouth...that helps when youre running...but yeah just go a little longer than 1 min. each day...and control your breathing..that is the main thing
Reply:Drink a Greater Refresh Potion (the red ones)
Reply:Aerobic Oxygen and/or Ultimate Orange...
Reply:It sounds like you're doing all the right things. Keep adding to your mileage gradually. Some other things that you can do would be to add some hill %26amp; interval workouts. These exercises will extend your lactate threshold and let you go longer on the runs where the pace is slower. Best of luck!





- Mike