best way to build stamina?

hi, i've had ingrowing toe nails for a few months. i havent really done much cardio either.
i've just got back into playing football and my stamina is shockingly poor. i was breathing so heavy and it was effecting my performance.

now, im considering HIIT running, twice a week. do 15 minute sessions where 1 minute i fast walk and nxt minute i sprint. will that build my stamina up ?

From my experience of playing/coaching rugby, I think it is important to do some distance work in addition to sprinting etc to build stamina. So add a 20-30 minute continuous run, or fartleks into your training.  

As for your intervals, if you sprint for 1 minute, and if your fitness is poor, you'll need more than a minute for adequate recovery or you'll just end up jogging for a minute and walking for a minute.  Better to start with say 5 x 100 sprints with 2 minutes recovery and build it up from there.  Or get a heart rate monitor and go again when your heart rate gets below 120 bpm.

One distance session and one sprint session plus a match each week would see your fitness and stamina return in no time at all.

The bike mate is a great way to slowly build up an endurance base. 1 Hour sessions on a static bike or road bike but non less than an hour. Build up speed and distance covered to gauge your progress but keep the time the same.

agree with Tri. Biking is excellant to build stamina. It's helped me no end with my running. Having a week off running and biking everyday the back to running has really helped no end

Try different methods, circuit training, interval training, fartlek, continuous.
there are loads, and as you get better keep making them harder and harder so you are constantly tested.
and as time goes on, change them so you prevent boredom and you are too good at the other types of training.

The main thing is with the distance is to build it up. Running fartlek style will most replicate the demands on the pitch but whatever combination you choose don't start too hard.

Is the Bike thing a gurantee? I absolutley hate the running machine but can peddle on the bike for ages. My stamina is need for Rugby so this would help no end!

The best 'form' of exercise is pretty much anything that you'll do on a regular basis.

Personally, I prefere a 'mix and match' approach to prevent (or at least try to!) boredom, work the body in different ways, and avoid over use injuries.

There is a place in your routine for HIIT training and longer distance 'garbage mileage' sessions, so build both in. Trying using periodisation to help you improve. Shorter, sharper sessions at the start of the period, building steadily to a 'peak' where your sessions will be less intense, but of longer duration, then taper down again to include the power and speed sessions that you need for your sport. Aim the end of the taper at the start of your season.

Having said all that, all the paper exercises in the world will never replace good old fashioned hard work!