How best to improve long distance running?

Question

I can only run about a mile straight before I have to stop, I really want to get good at long distance running for both health and personal reward. So what's a good process to improve my long distance running? Should I be running every day? Should I be trying out suppliments? Any major diet changes recomended.

Cheers guys

Answer 1

Running is not about speed; running is about endurance and getting to the end.  As a clinic teach and run leader I can tell you that starting out a mix of running and walking will get you going just fine.  Your goal should be a continuous 20 minute run, from there you can go anywhere.

A simple program below is based on 3x per week and a 20-minute duration.  Just repeat the sets until you reach 20 minutes.

Week 1 – 1 min run / 2 min walk

Week 2 – 1 min run/ 1 min walk

Week 3 – 2 min run/ 1 min walk

Week 4 – 3 min run/ 1 min walk

Week 5 – 4 min run/ 1 min walk

Week 6 – 5 min run/ 1 min walk

Week 7 – 6 min run/ 1 min walk

Week 8 – 8 min run/ 1 min walk

Week 9 – 8 min run/ 1 min walk

Week 10 – 10min run/ 1 min walk

Week 10+ - 20 minute continuously

http://www.coolrunning.com also offers a 9-week couch potato to 5K running schedule as well.  It also is a mix of running and walking over a 9-week period.  Once you hit 20 minutes from there you can jump off to other distances and types of training.  

Also find a run club, they often have clinics and groups running at various levels.  Running in a group run offers a great social outlet to be with people who like yourself want to run.  

harry

Harry

Answer 2

Just go out and run as far as you can.  You can also weight lift a little for your lower body and that will improve your leg muscles.  Also eat the right foods.  Do some ab work too.  Try running 2 miles then after you build up to where you can run 2 miles easily try 3 miles.

Answer 3

1. you need to strech good before you run (google some leg streches)

2. ignore sitches the minute you can ignore is stich and keep on going is the minute you wont get them again

3. eat healthy.. get multi vitman tables if you want.. but its best you get your vitmans from meat fruit and veg.

4. work on your arms by doing weights. the stronger your arms the faster you run.

5. work out and run for 30mins every day

i went from jogging 500m to 3km