Best way to increase endurance / stamina for running?
Question:What is the best way to increase my endurance, specifically for running long distances? Would it be better to work on speed by doing shorter distances but running more quickly, or would it be better to work on distance and run slower but longer distances?
I am in relatively good shape. I work out for ~2 hours three to four times a week. I usually start off with some stretching, then I run for 2.5 - 3.5 miles (roughly 24-27 minutes), then I do about an hour of free weights and machines, then 20-30 minutes of cardio on the bike, then I do my abs and finish off with stretching.
I would really like to increase my endurance enough to be able to run 5 miles, but I am pretty much dead after 3 miles. I am not on any deadlines, but what is the best way to reach my goal?
I think a part of it may be that I'm so dehydrated after 3 miles, but I can't drink or eat anything right before or while I'm running because I always end up with a cramp. Any suggestions?
I'm 22 and I'm a woman...
To be a better more efficient runner...you need to run.
Also, you may want to run slower.and then you may have the Umph to run longer.
It sounds like you are doing great, but may have hit a wall at 3...I did to..it is a common wall point.
You need to go out there and run 3.25 miles. DO NOT stop after 3..no matter how much you may want to. Just keep running, and you will see that you CAN do more than three miles...and once you break your wall...you will be able to run longer lengths.
Also...try to bring a water bottle with you and take small sips off it. do not try to drink a whole bunch if it gives you cramps. Just a sip or 2 every mile or so. Many distance runners do not hydrate with anything under 10 miles. So I really do not think that hydration is a major issue.
you may also want to try one of these plans...they will take you to 6.2 miles, if you wish...if not...you can stop off at 5.
In order to run five miles, you've got to slowly build up your endurance. Try going out for time rather than distance. Like, instead of running 4 miles, run for 30 minutes, or 40 minutes, etc. Yes, it'll start slower than your usual running pace, but being on your feet and running that long will help you in the long run (pardon the pun)
As for cramping up, continue to eat healthily, especially the day before you plan a big workout. If you have time to increase the frequency of your workouts, this should also help. Your body needs to get used to being in action for that long.
Keep hydrated and have fun! :)
I guess just steadily increase your distance. You don't have to make the jump from 3 to 5 miles immediately. Do your 3 miles and then pick a "mark" beyond that to hit. Keep hitting that mark until it becomes easy then pick another mark. It may take a long time, but just keep doing it until you get to your 5 miles.
If you can do another 30 minutes on a bike after a 3 mile jog, then I don't see why you can't do another 3 miles on the ground instead.
they have training programs and just about everything you need to know about running also www.coolrunning.com
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