workout question: how do i raise my endurance?

[StevenYoo]

i'm an aspiring runner. i'm 6'0" and 210 lbs.

for now i'm running on a treadmill in my gym. I know running outside is much better and all, so whatever.

how do i raise my endurance? I get pretty winded after running a half mile. I want to be able to run at least a mile and not feel like im going to die.

what's the best way to do this? sprints? try to do a mile at a moderate pace and try to increase the speed?

 

[HomeBrewerDude]

alternate running slow and fast so that you can modulate your respiration rates. just keep at it and you'll see a difference.

 

[KingNothing]

There was another thread where someone posted what HBD said...basically you run for a minute, walk for 5, run for two minutes, walk for 3, something like that. Don't remember the exact suggested intervals.

 

[TheBDB]

run a little bit farther (further)sp? each day

 

[TipsyMcStagger]

slow your pace and run further

as you get better, pick up the pace

 

[Howard]

http://www.coolrunning.com/engine/2/2_3/181.shtml

 

[James3shin]

repitition and consistency...just keep at it, meaning when your running your mile or whatever your target is, don't stop. Starting back up after you stop during a run is much harder then to just keep on chugging on along. Don't set a time goal for yourself yet, just get that desired distance under your belt at a pace that is testing you. Consistency is very important, after a run you can do plyometrics as well.

 

[Buttzilla]

don't forget to rest! let your body recuperate for a few days after a good work out. it works wonders!

 

[Nightfall]

Originally posted by: TheBDB
run a little bit farther (further)sp? each day

I used to be a distance runner. Now, I play hockey and I ride an exercise bike. Anyway, when I did cross country, we would start out at 2-3 miles and work our way up. Eventually, we could do 8-10 miles. We wouldn't do that all the time though. Maybe 3-5 miles one day, rest the next. Wednesday was a big day. Thursday back to small. Friday small. Sat-Sun rest.

Anyway, the key is increasing the distance of your running a little at a time. If you run a half mile, try for a mile the next day. Rest after that. Then try a mile and a 1/4 or a 1/2. Then go back to a mile the next day. Etc.

 

[SWScorch]

Pretty much the only way to build endurance is to keep chugging away, mind over matter. Make sure you're not going too fast either. I can run forever, but not at a 5-minute-mile pace And get off that damn treadmill! You're able to go much farther if you're not thinking about what you're doing, and being outside, especially if you're running with a buddy, gets your mind off the difficulty. Also, as suggested, try alternating running for a few minutes, then walking a few, running some more, etc etc. That will add up the amount of time you're running, while giving your body a rest.

 

[StevenYoo]

thanks for the advice ppl.

i'll try the running for a 5 min and resting for a few thing.

James3shin, what's pylometrics?

 

[Fausto]

Basically, you just have to add volume and intensity week by week and you'll build endurance. If you keep challenging your body, it will keep adapting. Just make sure you don't up your mileage by more than 10% per week or you're risking injury.

 

[Phokus]

Steroids. Lots and lots of steroids.

 

[xospec1alk]

my problem isn't endurance, its the motivation...i know i can do 2 miles in around 17 minutes (not a great time sure) but im never motivated to do more than one. hehe. my goal today is 2.5 - 3 miles

steve, slow your pace up and run further...also i found that my biking a buttload has helped my running endurance a bunch

 

[Looney]

Just keep running, and you'll increase your endurance. I remember when i first ran, i could only do a half mile as well... after about 6 months, i could run 2 easily...and 4 miles with some effort.

EDIT: i should clarify myself... it only took about a month for me to build up the endurance to be able to run 2 miles, although it was with effort. But i wasn't going for distance, since i would get bored out of my mind running for an hour... so i increased speed. I began running on treadmill level 5.5 (mph), but quickly i was running at 9 after a couple of months.

 

[PingSpike]

Whack off beforehand.

 

[StevenYoo]

Originally posted by: PingSpike
Whack off beforehand.

well that goes without saying...