How can I increase my running endurance?

Question

I've been playing soccer for about eight years, I've gone from division four up to division one. I'm a decent player but I need to increase my endurance and be able to run faster for longer amounts of time. I've recently been conditioning with my high school coach with about fifty other girls and I need to run faster and longer. I used to be able to, but now I lost it. I NEED to make JV or Varsity. I'm a better distance runner, but I need speed. I think the one thing that's slowing me is cramps. How do I get rid of those too?

Answer 1

The only way to increase running endurance is training properly. Depending on the level you want to be, the miles you need to run. Endurance can increase speed, but they're not the same thing. You can increase your endurance by running and increase your speed, by interval training. Those are short distances we run as repetitions in a higher speed than our normal running speed. Study interval training at www.runnersworld.com, define your goals and put yourself on the run. Cramps are only one consequence of trying to run above ones capability. As you train the right way, cramps are gone except in some rare occasions depending on other factors, as air humidity, physical conditions on certain days, etc. The best training method is when you run in a week, 2 hard days, one long run and 4 easy days. But as I told you, the mileage will depends on your current level and where you want to be.

Good luck, you can do it.

Answer 2

For cramps, just make sure you stretch a lot before and after you run. And for running faster and longer, just try to take it up a notch with  your long distance running. Set a goal for yourself, and push yourself until you reach that goal then exceed it.

Answer 3

U need to go to a track and sprint 800s. It will help build endurance and make you faster.

Answer 4

once a week, run long slow distance.  If your longest run now is twenty minutes, add five minutes per week until you're running over an hour slowly.