How can I improve my running speed and stamina?
Your experience is very normal for first time runners. I started out as an asthmatic who could barely run for 5 mins before maxing out. Today I compete in most middle and distance races. For a start, set for yourself a standard distance, say 1 mile, that you can run everyday for up to at least 5 days a week. Be sure to run at a pace most comfortable to you. The goal is to be able to run this distance without stopping. Adjust your speed if you have to, but do not stop. This is how you build endurance. Increase your daily mileage by no more than half a mile with every week of running. After 3 weeks you should notice significant progress in your ability to run longer and yet feel comfortable. Do not worry about speed for now. Speed will follow a good endurance base. Good luck!
yes that was like me when i first started cross country last year. All you do is cut down on what you eat, run once of twice a day too. Each time you run though throw in some sprinting and set goals for yourself. Say if you go 2 minutes longer you can go shopping or get your nails done. Simple things like that. You just keep setting goals for yourself and pretty soon you will be a good runner. I was like that a year ago and i just kept running everyday and now I’m one of the best runners on my team. So yeah hope this advice works!
