How can I increase my longevity in running?

Question

I'm 17 and can currently run upto 1.5 miles before i get really tired. how can i fix myself to run longer and to fix my breathing?

Answer 1

Hills are a runners best friend. Run the hilliest routes you can find, based upon where you live.  

Answer 2

Fartleks?

Answer 3

Set a pace for yourself.  I did alot of running last year by logging three miles three days a week.  Between that and some light weight lifting, I built up my stamina and endurance.  Also, watch what you eat.  Your diet plays a critical role in how far you can run before you start "running on empty".  I hope this helps.

Answer 4

a trick that i use is i never open my mouth while running and thats seems to help a little

Answer 5

If you want to increase your running time or distance, there are several training techniques you can use. Changing your routine helps to challenge your body so that you can continue to improve. It also keeps you from getting bored, which will help you stick with your workouts and continue enjoying your runs.

If your routine has you circling a track or running the streets, find a trail to run on once a week. Trail running has additional benefits because the uneven surface helps to improve your balance and works muscles that may usually get missed. Running hills is also a great way to add variety. Hills are an effective way to target your thigh and glut muscles in addition to burning more calories and building endurance.

Add a day of interval training to your regular running schedule. Interval training generally involves running at a moderate pace interspersed with short bursts of faster running. Interval training has many benefits. It increases your endurance and speed, and has been shown to raise your resting metabolic rate more than running at a steady pace. This in turn helps to burn more calories.

An example of an interval training workout is to run at a moderate pace for five minutes, then run at a fast pace for three minutes. Return to your moderate pace for another five minutes. Alternate this way for about 30 minutes.

If you are running on a track, another example is to run at a moderate to slow pace on the long ends of he track, and sprint around the short curves. Do this for two laps less than your usual distance. Run an easy lap both before and after the interval session to warm up and cool down.

Cross training also provides a great benefit to your running ability, as well as your overall fitness. Cross training is simply doing a different aerobic activity, such as biking, pilates, playing tennis, or swimming. Cross training is beneficial because it helps to keep your workout interesting and it works different muscles, so your overall fitness level improves. Aim to do a cross-training activity once a week.

If you have a specific goal, such as training for an upcoming event, like a 5k or marathon, you should develop a specific plan to help you achieve that goal. You first need to work up to the distance, and then you can work on improving your time. There are many local running clubs that can help you train for specific events.

Breathing Techniques

During a relaxed run, you should develop a (3:2) ratio and inhale for three steps and exhale for 2 steps. Breathing in a 3:2 ration will help prevent painful cramps in your diaphragm that may occur while running.

When you are running hard or fast, your breathing pattern will automatically switch to a 2:1 ratio.

Rhythmic Breathing and Injury Prevention

Rhythmic breathing will help prevent injuries. While running, you hit the ground with greater force at the beginning of each exhalation. If you use the 3:2 ratio and exhale on alternate footstrikes, you will balance the impact of stress to both sides of your body.

If you use a 2:2 ratio, you will strike the ground with the same foot at the beginning of each exhalation. This will cause one side of your body to experience a greater impact of stress during running.