Dear Carol,
I just can't do running! I got severely puffed out lightly jogging the 600m in sports day!

I feel I need to build up my stamina. If I'm running around on a tennis court I can run around to my heart's content. I don't feel the strain, but given a long distance and I fail, straight away. I am okay at sprints (I don't come in last, at any rate).

Could you recommend any diet, training or exercise regime that I could use to build up my stamina? I don't really want to be running around too much outside 'cause people laugh at me :(

Also, how demanding is it to run a mile? Is it 1500m? I did the 1500m in school once and I honestly nearly fainted (and it took me about 20 mins :( ).

Dear Christian,
Of course you can run a mile (1600 m). Anyone can do it, but the key is going to be start out slow, slow, slow. At those 'sports days' no one is running slowly and I'd dare say most of the kids aren't really pacing themselves. The distance is too long for an all out sprint and lots of the kids are probably going out at top speed, so even though you are not, their speed is pushing you faster than you can handle for the distance.

PLAN 1
Day 1, 2, & 3 Get out your watch and start out as easy as can be. Run for a minute, walk for a minute, run for a minute, walk for a minute, until you have run a mile. Don't worry about how long it takes you but maybe on the 3rd day, just make a note.
Next week Day 4, 5 &6 Run 2 minutes, walk 1, run 2, walk 1 etc.
Next week Day 7, 8, & 9 Run 3 minutes, walk 1, run 3, walk 1
Next week Day 10, 11, 12 Run 5 min., walk 1 min. run 5 min. walk 1 min. and so on
Next week Day 13 Run 7 and see if you can run more, walk if need be for a minute, then finish the mile.

PLAN 2 (All running)
Each day run only a 200m lap (half of track) When this becomes easy double your distance. When 400m is easy double again and so on.

Actually I did PLAN 2 when I started running, but when I get a non runner friend started we do the walk run. You need to find out what works for you and do it. Please let me know. You just can't worry about speed at all until you have some endurance. So run the pace that your body is comfortable with and please let me know how it works for you.

Note from the kid's editor:

Staying active and eating nutritious foods are two important ingredients to becoming a healthy and fit kid.

Do you have any questions about a child's running program? Feel free to email the kid's editor at carol.kids@rodale.com.