What medicine I should take to enhance my running stamina?
What diet we should have for good running efficiently?

Question

Hye,
Thanks for the query.

You can improve your running stamina by following an effective training program and right nutrition.

Step 1
Run more miles each week. You can increase your total running volume by increasing either the distance of each run or adding more runs. This allows your body to develop the systems needed to get more blood and oxygen to the muscles that are working.�
Step 2
Incorporate a resistance workout two to three times per week, focusing on all of the major muscles groups of the body. Resistance can come from free weights, machines, body weight or bands, depending on what is available. At a minimum, the strength program should include squats, push-ups and planks because the combination of these three exercises will strengthen all of the major muscles of the body. Increasing muscle strength and endurance trains the muscles to work longer before reaching fatigue and that translates to being able to run longer.
Step 3
Consume a nutritious diet, high in carbohydrates, moderate in protein and low in fat to ensure you have enough energy to complete your run. The diet should be made up of 60 to 70 percent carbohydrates, 12 to 15 percent from protein and no more than 30 percent from fat sources. You must also focus on staying well hydrated, drinking water regularly throughout the day and before, during and after workouts.

Jennifer Dhuri · Accepted Answer

Hye,
Thanks for the query.

You can improve your running stamina by following an effective training program and right nutrition.

Step 1
Run more miles each week. You can increase your total running volume by increasing either the distance of each run or adding more runs. This allows your body to develop the systems needed to get more blood and oxygen to the muscles that are working.�
Step 2
Incorporate a resistance workout two to three times per week, focusing on all of the major muscles groups of the body. Resistance can come from free weights, machines, body weight or bands, depending on what is available. At a minimum, the strength program should include squats, push-ups and planks because the combination of these three exercises will strengthen all of the major muscles of the body. Increasing muscle strength and endurance trains the muscles to work longer before reaching fatigue and that translates to being able to run longer.
Step 3
Consume a nutritious diet, high in carbohydrates, moderate in protein and low in fat to ensure you have enough energy to complete your run. The diet should be made up of 60 to 70 percent carbohydrates, 12 to 15 percent from protein and no more than 30 percent from fat sources. You must also focus on staying well hydrated, drinking water regularly throughout the day and before, during and after workouts.

What medicine I should take to enhance my running stamina? What diet we should have for good running efficiently?