How do I run longer, build my endurance?
Any suggestions on how to train? I can't run for very long, my legs get tired pretty quick. My legs are pretty strong, but I guess its my endurance that needs work.
Answers:
You should be running at about 70% of your max heart rate. This is usually at a level of effort where you could carry on a conversation with someone, without difficulty.
Start running for a time you can handle consistently. Perhaps it's only 15 minutes. Incrementally move up the time you spend on the road each week. Run for time, not mileage.
Heartrate monitors are very useful, if you can tolerate using one. They help you avoid overexertion, and to stay in an optimal zone.
Make sure you have a professional sized, and fit running shoe. Go to a running store, and have them put you in the right shoe.
Be patient. Soon enough your body will take to the training. It's normal to suffer at first...
Shin splints - I do alot of running and this past 2 months my shins are killing any advice?
Start slow. Run every day. Don't run fast all at once.Build up to it. I have the same problem. I just add a lap every time I go to the gym or track.
Do you think this makes sense? And don't you think what my coach said was rude?
are you a sprinter or distance runner. if you're a distance runner then practice running 3-5 miles a day. try your best all the time and don't give up. if you're a sprinter, then do 1-3 miles per day [you don't want to mess up your muscles with too much endurance, if you're a sprinter you don't need much endurance]. the trick is on not giving up, you will make progress. if it helps write down your times and see your improvements. it will keep you going. good lucktrain smart, and consistantly.
try going for at least 30 minutes 3-4 times a week. dont worry about speed, just keep going for that long. After a while, your body will get used to it and you can increas your workout times.
you can also try cross training, with biking or swimming. they are great for your cardio endurance, and dont have as much stress on your knees and ankles. again, keep going for at least 30 minutes, and dont worry so much about speed.
I know bannister ran the first sub 4 mile, but...?
I know it's hard to believe, but just about anyone can train themselves to run very far. We're talking 5, 10, 20, or more miles. And it happens a lot sooner than you think. Many people commonly train to run their first marathon in about 6 months time. The take home message is that everyone can do it, given time and practice.So what's their secret? Unfortunately, it's not some magic formula. Just gradually increase your mileage at a comfortable pace until you reach your goal. This can mean adding a mile a week, or a half mile a week, or whatever. Just do what feels comfortable to you. Just make sure that you don't make sudden jumps that often lead to injuries.
Also, don't concentrate too much on the time as much as the distance. The reason why your strong legs get tired quickly may because your pace is too fast. Try slowing things down and see what happens.
Another common reason why people have difficulty reaching those long distances is that their lungs get tired. In fact, they burn so bad that you feel that you need to stop. Here's another secret: that will pass with time.
When you start being able to reach the distances that you want, then you can work on improving your speed. Good luck.
Is 5:40 a good time for the mile?
Depending on your training, If you do a long run on Sat. next Sat. add 1 mile. Also try some cross training on a stationary bike.Add 15 min. to each session, and if possible increase the
intensity.
What running spikes to buy for the 1500m ? (uk only)?
Extending your endurance / stamina takes gradual increases in your mileage. For example, in traning for a marathon most plans call for extending your longest run by one mile each weekend...after 12 miles you can extend it by 2 miles every other weekend. The goal for your run should be to complete the mileage...don't focus on pace. Once you start doing long, slow distance...you'll probably really enjoy it. Keep increasing your mileage on these long runs and you'll see everything improve: endurance and even speed on shorter runs. Best of luck!- Mike
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