How can I build my running endurance?

Question

I'm 21 year old female 164lbs. I've just started running on the eliptical but now i want to start running outside. It's harder than it looks i'm out of breath by the time i run up the street! Help please. I want to start running races and eventually marathons, most importantly I want to get into shape and feel good.

Answer 1

So don't get into too much of a hurry, you will become injured.

Run easy, slow enough so you can talk, and just run until you need to walk, then walk until you feel like running again.

Do this for at least 20 to 30 minutes.

You will progress very rapidly.

In a month or so you should be able to run the entire distance.

Don't worry about your speed, that is something you can be concerned with in a few months.

The biggest danger is trying to do too much too soon and getting hurt.

You must condition your joints and connective tissue to hold up to the training.

Once you can run the entire distance then you can increase your distance by 10 to 15% each month.  

After you are running 3 to 5 miles, 5 to 6 times each week then you are ready to begin a racing program.

Answer 2

by jogging and running on the stairs back and forth and you can do it backwards but it is dangerous

Answer 3

You need to build up to distances. Don't push yourself to hard at first. Don't give up. When I get lazy and don't run for a while, I get winded jogging a mile. Just keep going and you will see improvements. Swimming helps too. I like to mix swimming and running days into my training.

Answer 4

The trick is to build yourself up methodically so start power walking on flat surface then graduate to PWing up an incline.  Then jog flat surfaces and PW up inclines, then you'll be able to jog flat surfaces and inclines.  Good luck!

Answer 5

Start with small steps. Try a short brisk walk first on level ground, then start jogging and soon you'll be running up hills!