How do you stop painful legs while running in a race?

During all of my races and the entire cross-country season, my upper body and my lungs have improved dramtically while running and it is very easy for me to breathe. But my problem is, my legs get painful and are hurting badly during the race. If I can just get my legs not be so painful, I would be a dominant runner and nobody would fuck with me. How can I stop my legs from being so painful while running. Is biking or weight lifting a good idea?

What type of plan should I use to gain endurance for running?

I am 17 and I am very out of shape. I can barley run for three minutes straight with out my lungs feeling like they are on fire. How do I gain endurance? Should I start out by running for as long as I can than increase the time by like 3 minutes each week? How long do you have to run and how many days do you have to run to get benefits from it like weight loss and feeling more healthy?

What is a good workout for running to strengthen my breathing?

I can run a mile in 8.30 but I’m really out of breath at the end and I am only running at 6.5 miles/hour. I have been doing this for 2 years and no increase in my breathing abilties. How can I strengthen my lungs to keep me running for longer? I eventually want to at least run 1.5 miles under 12 minutes without being so out of breath!

What’s a good training for cross country running when it’s cold?

I’ve been training and running serveral miles over the summer, about five miles a day there for two months. I am now stuck inside before of freezing tempatures. I hate hate HATE being out of shape. And I need some good running muscle strenthging exercises that I can do over the winter so I can increase my speed next cross country season. I know I will have to get my lungs in shape again, but that nothing to hard to do.

How do I get better at running long distances?

I’m really good at running short distances. So I want to run a 5k this summer with my friends. But I’m terrible at running long distances. My lungs start to burn after only about a minute of running. It gets gradually worse. Is that normal? How can I make it stop? My legs are fine for the running, it’s just I don’t like the feeling of my lungs burning. So I usually just go into a walk.

Running….?

Ok i have to run the mile for school but i get tired not my legs but my lungs what can i do to help my lungs. Also any other tips for running are helpful. we have to run 3 laps for 1 mile so yea. And i have 1 week to get ready for it more like 4 days but what can i do to train. im not in the best shape nor the worst im just avg.