How can I improve long distance running?

Question

I recently started running 3 weeks ago, but I can't more than a mile (9 minute mile). When I first started, I could only do 3/4th mile and now I'm stuck on 1 mile for the past 2 weeks.

Also I read that stretching before running is bad? is this true?

Answer 1

take longer strides, that'll improve your time.

Answer 2

Stretching before running id not bad. You should always stretch before you run.

To improve you running, just run every second day. If you are stuck on a mile, how about half a mile, walk/rest a bit, half a mile, walk/rest a bit, and so on. If you do this every second day, then slowly decrease the time you rest, your endurance should build.

Don't run every day, your muscles need time to rest.

Answer 3

Hey, come on now people, don't forget the most important factor to distance running. Breathing. Control your breathing (research techniques) and you will see an improvement for sure. I used to do cross country and if I hadn't been taught to breath correctly, I wouldn't have stood a chance.

  Also, don't over-stretch. Stretching is important, but overdoing it leaves you, well, stringy and too spaced out.

Answer 4

You can improve your long distance running by having a running schedule where you switch back and forth between these two days every other day:

1. Slow-paced long distance running. Set a goal of how far you want to run. The goal should be a long distance. Since you're stuck on 1 mile, set a goal of either 1.5 or 2 miles. Don't walk, but jog the whole distance VERY SLOWLY.

2. Fast-paced shorter distance running. This time, set a short-distance goal. For you, that might be a quarter or half a mile. Sprint the distance. Be determined and do not let yourself slow down!

Then once a week, time yourself on the mile instead of doing the normal workout plan above, and you will see that you've improved! After 2 weeks, make your goals harder by increasing your distance ONLY A LITTLE BIT. You can wait longer than 2 weeks if you want, but do not upgrade your goals before 2 weeks or else your body will not recover from your workouts properly. Also, don't increase the distance too much or else it will put too much stress on your body and you will crash after a few days. The trick work, but not to work to hard and let time do all the work.

About stretching before running: It's always wise to stretch after you've warmed up a bit, so you don't tear a limb. But it's not entirely bad if you haven't warmed up either as long as you do it carefully.

Answer 5

first to answer your last question you should stretch before running but some people run better when they don't stretch alot, it's just something specific to the person. and to answer your first question next time you run try to get just a little farther like instead of a mile run 1 and a half mile and if you have to stop and walk then do it but not if you have too. also you could just work on running a certain time, like if it takes 9 minutes to run a mile try to run 15 minutes and as you run longer you can start to run farther. i hope this helps some

Answer 6

the first step would be to drink lots of coolerade and or propel (it is called propel b/c it propels you similar to a boat or a liek a plane) and then after uve drank ur coolerade u briskly run around a park in circles making sure to mark where uve been and once uve taken at least 20 laps around it ull realize uve ran like 80 miles and u didnt even notice cause u were running in circles not like on a highway

thank me l8r peace