Jogging will get your stamina up just fine, provided you also pay attention to your breathing. When you're exerting yourself your body needs a lot of oxygen but in order for that to happen you need to
consciously breathe at a regular pace.
There are two obstacles to any person who jogs:
1. Pain that starts getting more intense at the hips as you run, after a while it gradually increases to feeling like your hips are on fire, and then if you keep pushing forward you feel like your legs are now moving on their own, and you just gotta adjust a little every time they drag (since they start to feel heavy around that time).
This is muscle fatigue.
2. Pain that hits you right in the lungs, it feels like you've got a needle or something poking your lungs and every time you
inhale there's a
stabbing pain. It gradually hurts more the more you push yourself. To the point it'll disrupt your flow and you just stop running. But even as you stop running you still feel the needle hitting your lungs. So you breathe carefully.
These are your lungs telling you they can't keep up.
Just as boxers have to
exhale at every punch, a jogger must control his breathing so as to not tire out too fast. Here's how you do it:
1. At a count of four you
breathe in (inhale)
2. At another count of four you
breathe out (exhale)
In your heard you're counting 1-2-3-4 (like a metronome), all while you're sucking in as much oxygen as you can
through your nose. Then another 1-2-3-4 and you're expelling that carbon dioxide
through your mouth. It'll be hard to do at first because by 1-2 you'll either have inhaled everything you could or exhaled all you had in your lungs, but
keep practicing until you can breathe in and out at the exact count.
Very often you'll have to hold the breath in until it's time to exhale.
If you start to feel like the stabbing pain is threatening to come again while you're doing this exercise,
just count at a faster pace and inhale and exhale harder.
I will warn you that people will stare at you and be startled if you sneak up on them while doing this so avoid running in areas with too many cacs or just overall people not doing exercises.
Because they will think you're on something.
Eventually with time you'll find that you can take it easier on the breathing and will still be able to sprint after a 3 miles run.
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Bonus advice:
If you listen to music this is the perfect time to listen to hip-hop.
1 bar for inhaling and
1 bar for exhaling. There are four beats per bar so you get the point I'm sure.
Not all rappers are good for matching your breathing with though, would not recommend listening to a K.dot record while you're trying to improve your breathing.
Free Smoke - Drake
Doing Something - Skyzoo
After thoughts - Odisee (ride the beat with your breathing breh)
S on ya Chest - Injury Reserve (watch out so as to not get too hype by at end of the track)
Blowing Smoke - Bryson Tiller
Long Way - Joyner Lucas (count is a little faster here tho' but it's doable)
Purple Lamborghini - Skrillex ft. Rick Ross (hold the breath in and exhale at the count)
Oh My - Boogie (count is slower here, so regulate your breathing to follow the bars)
Good luck getting your stamina up breh
