Endurance

[Redguy]

What do you guys who run do to build up endurance? I've been running for a couple of years now and I haven't seen too great of a improvement.
I run at a good pace for about 20 min, which for me usually means about 3 miles. So in short what are some good running exercises to build up my endurance.


-Thanks in advance.

[ed316]

Run more then 3 miles a day. Control your breathing. The way I runs is back straight, breath through the nose and exhale through the mouth. You might want to run uphill at a steady and constant pace pace too or through different terrain.

Just push yourself till you can't run anymore for that day.

[BadKarma26]

Lift weights to strengthen your leg muscles and run longer distances in shorter times. 3 miles isn't that far of a distance. just push yourself.

[NcDeuce]

*** stamina pills?

[Macs.]

Beer. Lots of it.

[bluffcove]

fartlek - use google.
run with wieght on your back - itll damage your knees but you want more enduracne how long do you want your knees for anyway?
if you dont ,mid looking stupid invest in one of those powerchutes that you wear on your back offers the same resistance but without the wieght on yoru knees?
if running acroos open ground or fields pull something behind you like an old tyre on a length of rope secured around your waistbelt. - pain is good
run further in 2 years you ahve developed enough stamina to run 3 miles because your body only ever needed to run three miles. if you want greater staminan and endurance you need to ask your body to provide it, generally by getting wheezy and sweaty and tired.

[alphabet]

Sprinting adds endurance while running long distance helps you sprint faster. You need to do both not concentrate on one or the other. Jog a 1/4 mile then spring a 1/4 mile, you get the best of both worlds.

[bluffcove]

fartlek- use google! my first comment

[ryanb]

I do alot of speed drills...usually sets of 30/60s. Sprint for 30 secs, then jog for 60. It will help out alot. Ruck marching long distances helps out to.

[Dalamara]

Sprinting adds endurance while running long distance helps you sprint faster. You need to do both not concentrate on one or the other. Jog a 1/4 mile then spring a 1/4 mile, you get the best of both worlds.

wtf..............

[Gauntlet]

Join a rec sport if possible, like soccer, lacrosse, rugby, ultimate frisbee etc. Any of those fast paced games. They give you incentive to run hard.

Endurance is really about how much your body can tolorate the weight of your own body over a period of time. Endurance is built with classic excerises, running, pushups, crunches, and the works.

[Roids]

Sprinting adds endurance while running long distance helps you sprint faster.

No disrespect but do you know what the f*** your talking about?

[scrybe]

Well, he is talking about interval training, or High Entensity training. It's a series of jogs and sprints. I don't know if it increases your overall endurance, but it can greatly increase your speed, say in for the 2mile APFT run. It's also a really good way to burn fat and develope muscle in your legs.

In my experience, the best way to build endurance is just to go out and do it. Chose a distance you know is just beyond your comfort zone. If you are used to running 3 miles, go for 4. Start at a comfortable pace and try to keep it. If you find yourself slowing, just keep running. If you have ot stop and walk, do it long enough to catch your breath then start running again. After you do that 2 or 3 times and you can run the entire distance without walking or too much discomfort, tack on another mile.

It's the same as lifting weights; you don't get stronger by lifting the weight you know you can do over and over. You have to chose a weight you know you will have trouble with, lift it as many times as you can, and maybe get help from a spotter towards the end.

[struuv]

Rather run two miles in an hour then three miles in 20 min.

[nognig]

Well, he is talking about interval training, or High Entensity training. It's a series of jogs and sprints. I don't know if it increases your overall endurance, but it can greatly increase your speed, say in for the 2mile APFT run. It's also a really good way to burn fat and develope muscle in your legs.


HIIT - High intensity interval training is the ****.

I haven't used it for running, but I have used it for biking. Instead of just trying to run at moderate intensity for 30 minutes, try sprinting hard for 1 minutes, then back to moderate for 2 minutes (or whatever you find works for you).

I found a major improvement in my cardiovascular fitness by using HIIT. It really taxes your body.

NN

[praetorian6]

HIIT - High intensity interval training is the ****.

X2
I wasn't the strongest runner in the world, and my first duty station was Campbell so I was screwed as all they do is freaking run. HIIT made all the difference in the world. As far as endurance, scrybe was dead-on about just going out and doing it. Just keep pushing yourself a little farther each time. For motivation, I would always run through post as opposed to the back 40 or what-not because my pride would keep me from slowing down and walking. p-)

[Sierra_Tango69]

Depends if its muscular endurance or cardiovascular endurance...

[RGRBOX]

Run, run, run... and keep running... I usually end my runs by pushing myself the last km... you have to run farther each time.. don't look at the time.. just run... once you've gotten better, then look at the time... after I got out of the Army, I started running more believe it or not.. and <i was running about 4 times a week for 12 km.. I was doing it in just under an hour... Know I'm starting all over.. I've had major back surgery a couple of years ago, and I've gained weight.. I was alos lifting a s.h.i.t. load of weights.. so know I'm back to square one, with the extra weight.. but I get out there 3-4 times a week, and with my family together we run... running with someone also helps to push you farther and faster...

[Laconian]

HIIT - High intensity interval training is the ****.

I haven't used it for running, but I have used it for biking. Instead of just trying to run at moderate intensity for 30 minutes, try sprinting hard for 1 minutes, then back to moderate for 2 minutes (or whatever you find works for you).

I found a major improvement in my cardiovascular fitness by using HIIT. It really taxes your body.

NN

Very true. Endurance becomes more of a mental challenge than a physical one (triathalon and marathons are a combo). Also, if you do anaerobic work in an aerobic fashion endurance will increase. EG: 5 pull-ups, 10 push-ups 15 air squats done for 20 minutes or 5 dumbell dead lifts, 5 DB hang cleans, 5 DB push presses, 5 DB squats do that circuit for 5 rounds. By doing stuff like this for about a month dropped my 5K run time by about a 1 minute. try this site www.crossfit.com. Smoke yourself and enjoy.

[RGRBOX]

Very true. Endurance becomes more of a mental challenge than a physical one (triathalon and marathons are a combo). Also, if you do anaerobic work in an aerobic fashion endurance will increase. EG: 5 pull-ups, 10 push-ups 15 air squats done for 20 minutes or 5 dumbell dead lifts, 5 DB hang cleans, 5 DB push presses, 5 DB squats do that circuit for 5 rounds. By doing stuff like this for about a month dropped my 5K run time by about a 1 minute. try this site www.crossfit.com. Smoke yourself and enjoy.

Interesting link..

[MARINO]

I run 7kmin in 23 minutes.

[RGRBOX]

I run 7kmin in 23 minutes.

Stud..... but do you keep running... and how old are you?

I ran 2.9 kms last week on an off road course in 15 mins. but it was the third time I've been able to run this year.. but I'm leaving now to go for a run..

[MARINO]

Stud..... but do you keep running... and how old are you?

I ran 2.9 kms last week on an off road course in 15 mins. but it was the third time I've been able to run this year.. but I'm leaving now to go for a run..
I'm 20 i run my 7Km every day,( a tour around my town), i made athletics when i was 17 so.... my best time is 1 Km in 2:47( with 20 y.o), but the record here in spain for 16 yo guys is 2:36

[RGRBOX]

I'm 20 i run my 7Km very day,( a tour around my town), i made athletics when i was 17 so.... my best time is 1 Km in 2:47( with 20 y.o), but the record here in spain for 16 yo guys is 2:36


When I was in the Army I was running the 2 mile/3.2 km in 11.15... I ran it last year in just under 12.00...

Not too bad for an old man...

[CPLHUNTER]

What do you guys who run do to build up endurance? I've been running for a couple of years now and I haven't seen too great of a improvement.
I run at a good pace for about 20 min, which for me usually means about 3 miles. So in short what are some good running exercises to build up my endurance.


-Thanks in advance.

The most important thing is to build a base. Focus on some long slow runs (4 - 5 miles) to start with. Mix it up w/ some speed work training and fartlek workouts.

Go to http://www.runnersworld.com/channel/0,5032,s6-51-0-0-0,00.html and set up a training schedule.

[MARINO]

When I was in the Army I was running the 2 mile/3.2 km in 11.15... I ran it last year in just under 12.00...

Not too bad for an old man...
Not bad, considering that there people in my section who run 1km in 3:50