how to keep up with my stamina when running?

I started cross country just today and I realized I am not as good as I was last year. I lost some stamina and I just ran two laps and I was practically dead. I do admit I did gain some weight over the summer and yeah. I honestly love running but soon my team is going to run 1.88 miles and I was perfectly fine last year. but I only ran two laps and I was out of breath. we're gonna run the 1.88 course in like five days and worried. I was the top runner of the girls and I don't know what I should do now...I lost so much stamina and my team needs my help. also I feel like I'm gonna throw up whenever I run a lot. please help!

How to Lose Weight Using a Treadmill

Recommended Answer:

Hi.Do you remember when you first started running? What you did to get as good as you were? Just follow that guideline again. If you were doing interval workouts or running 3 days a week, then do it all over again

Other Answers:

• The only thing you can really do now is train and do your best. Training your hardest at practices is really the only way to improve. A mix of speed work and distance will help. Make sure to control your breathing and to hydrate throughout the day. You could be eating too close to practice or drinking too much water before you run, and this could be making you feel like your going to throw up. Stay hydrated, but don't gulp down a water bottle 10 mins before you run, bc it could make you feel nauseous. Don't worry though, I'm sure you just need to get back into the groove of things and you'll be fine:) Good luck, hope I helped!
• Practice consuming more antioxidants, stretch more, run more, exercise more.
• Hey!! I have the same problem but I I started cross country one 1 week ago. Well...I didn't but because I didn't turn in my physical. So I've only started only 2 days....I haven't been running in a LONG time and e are running 2 miles. I'm starting practice tommarow again every week. I'm the slowest right now and losing motivation. My stamina and endurance are low also my breathing is the biggest problem. Why don't you MSG me and we can talk about this. Im in 8th grade.