How to build running stamina

This is the major test for finding out the Physical Stamina of a candidates. This includes running is a large and wide ground. Candidates have to complete a running circle of 1 mile equal to 1.6 Kilometers in the time slice of only 8 minutes. At the test day, all of candidates are leaded to a wide and large ground, there they stands in rows and wait for the caution. As soon as the examiners blow the whistle, the time starts and candidates start running until they complete the round or the time ends.
Candidates failed in this test are mostly screen out from the join process of Pakistan Army. This is not much tough but for those who have regular exercises and running stamina, otherwise a lot of candidates with no exercise or preparation fell down in the middle of the race and get screen out, others become slower and slower and thus didn't complete it in the allotted time.
As the candidates have a lot of time for preparation, so you are need to start running and other exercise daily. You must have at least the stamina of running for 20 minutes without stay.

How to build stamina for running?

These are some tips to improve your running stamina and increase your running milage.

Run daily

Running or going for a walk daily will tremendously increase your ability to run.As In Pak army physical test running is an important test.So, at least one month prior to the physical test you should start running and building your stamina.Go for running in a nearby park at your house daily early in the morning because at the time your muscles are fresh and you have more tendency to run.Run daily it will help grow your muscles.In start it will be difficult for you but then you will get use to it.

Increase distance gradually.

Lets say right now you are able to run just 500 meters at a time and not more than that.Dont worry practice makes a man perfect and everyone was first at your position.Next time aim for 600 meters and gradully increasing the distances.It will help you build your stamina and muscles properly.

Dont suddenly increase the distance too much just go for bit by bit.

Do one long run per week. 

Pick a day to tackle a new distance (weekends tend to work best for most people). You don’t want to feel rushed to complete your run, so make sure you set aside enough time to get it done at an easy pace. Every three to four weeks, scale back your long run distance to avoid overtraining.   

Change your diet.

Cut out refined carbs and eat more lean protein and vegetables. Also, eat smaller, more frequent meals.

What should i eat after running?

Try a banana and a glass of water. When running, your body uses carbohydrates for fuel, and loses water and electrolytes through perspiration. These are the things that you should focus on replacing through post-workout nutrition.

Be Patient

Building endurance takes time. As Grete Waitz, nine-time winner of the New York City Marathon, put it, “Hurry slowly. Move ahead, but be patient.”