Help improving my running endurance?

Question

I need some tips to help me improve my running endurance and get me in better shape. I can run for a mile barely and i want to get up to three miles easily. I prefer to run on a treadmill because it is so hot outside, so if you could please help for my health.

Thank you So much!

Answer 1

Well I put weights on my ankles when I ran so my legs would build up. Also you should run the same amount at the same time everyday to improve. And breathing in your nose and out your mouth is only nessisary when you are running in the cold.... so you have better chance of NOT getting a cold.

* If you feel like you want to quit running sqeeze your fistsas hard as you can. I don't know why but this helps me take my mind off of wanting to give up.

Answer 2

run outside!

and just work your mileage up. a little at a time. be consistent run everyday

Answer 3

Don't put weights on your ankles, they may hurt your knees at long!

Answer 4

Ok, this is my secret: Run in segments. For example, I run for 5 min and then walk for 5 min, and switch on and off until I've reached 3 miles. I do it twice a day though. I run at either 5/6, and walk at 4. But I suggest you start at your own pace, and then build up if you want to. Believe me, don't start doing too much all at once, It'll just not workout then. Good luck & I hope I helped!

Answer 5

You may find it more enjoyable and easier to run farther outside. If you run earlier in the morning it won't be very hot. What you have to do is run a little farther each time. Try running 1.1 tomorrow, 1.2 the next day, and keep building up. You can build up faster or slower if you need to.

Answer 6

Go ahead and run on the tread mill for now if you want but I would recomend that when your endurance gets stronger and your milage increases, and it will, you will want to tough it out and go for a run in the heat. This time of year I like to run about sun set. It is much cooler. Don't give up, One day you will push yourself further than you ever thought you were ever able to and its then that you know it was all worth it and you will be hopelessly addicted to running forever. I have been running for two years and I still need a mile just for my breathing to even out and for my body to get used to the stress. You will get there.

You are getting some bad advice from some people who obviously don't run. breath thru your mouth and just suck air. The breathing will take care of itself. I have heard some people say two breaths in and one breath out. I found that just seems to be a natural cadance for me, and running on a tread mill will not harm you, thats a bunch of malarky.

Answer 7

you dont need to run on a tread mill you will get arthritis

and if you run in the woods on a trail then it wont be so hot

i run cross country its really cool in the woods compaired to the road

Answer 8

Just keep on running the way you get better at it is practice practice practice! Oh & breathe in your nose and out your mouth. Good Luck:)

Answer 9

Drink water, and breath in through your nose and out through your mouth in a very steady pace. That should help a bit :D Also, i think of a song in my head and run to the beat of it and that helps sometimes :)

Answer 10

I quit smoking 18 months ago, and started running two months later. Now, I routinely run 60-90 minutes without stopping. In fact, did a 63 minute session today with no problem.

First, google "Couch to 5K program". That's an EXCELLENT program for beginners. I believe the goal is to get you to run 3 miles w/o stopping within 3 months of starting.

I'd run for 2-3 minutes, then walk for a couple minutes. Run 2-3 minutes...then walk. Gradually, the time you spend running will eventually become greater than the time you walk...until you can pretty much non stop consistently.

DO NOT run every day. In fact, since you're a beginner, I'd only run about 3x a week (the couch to 3K guide should have more specific guidelines though).

Also, remember to spend at least 5 minutes stretching both before AND after your run. Don't run right off the bat when you get outside (or on the treadmill). Spend 5 minutes walking both before and after your run.

And don't just focus on how much your lungs can handle. Keep in mind your legs too. I learned the hard way (a leg injury), the consequences of just focusing on lungs, and not being aware of the limits of my legs.

Stick with it, and good luck. 18 months ago, I could barely run around the block. Now I can do 90 minutes non stop. If I can do it, anyone in decent shape can.

Good luck!!

Answer 11

DRINK DRINK DRINK 2-4 Nalgenes a day to improve hydration

Eat colorful foods. Small yogurt cups, a handful of almonds, spinach, apples, strawberries celery etc.

small amounts of protein are excellent 30-15 minutes before running. A small handful of almonds, a low fat cheese stick, a little cup of yogurt

Do not eat heavy fats. Cashews, pecans, any kind of processed meat (eat low fat meat like turkey) and other things like that make you feel sluggish

Breathe deeply from your diaphraghm. Basically, breathe from your stomach. This also prevents side stitches and cramps.

Tie your shoes tightly everywhere to increase ankle stability.

Hold your arms at a 90 degree angle and run with your thumbs pointed foward....beleive it or not this improves times by several seconds if not a whole bunch.

Do not slow down once you start running. Start out slow but constantly increase speed or stay steady. This keeps your thyroid pumping adrenaline. If you slow down even by a few seconds a mile, your thyroid thinks, "Oh, well, we are done now! Time to conserve energy..." so it shuts off and your body begins to feel fatigued immediatly.

Lift your knees high when you run to keep your form, and lift your heels.

Take it slow and relax. To build a base for running those miles, you should be running slow enough to talk comfortably. Do not worry about getting faster.

You should see improvement in three to four weeks. best of luck and stay healthy. Do not push yourself to hard...it's summer, its hot, and you could go in over your head.

Answer 12

run long and short

Answer 13

I see all these answers that arent really helping to answer your question at all. Normally I would give you a personalized training program but I would need to know more about your fitness level as of now. If you post more details I can give you a training schedule, or you can go to runnersworld.com keyword smart coach. My schedule would probably work better, but if your not interested in running competitvly then runnersworld will work just fine.

Answer 14

just keeping running till you can't no more. you'll be breathing harder and your legs may hurt but do not stop.  each day should get better. do not miss more than 2 days.