How to increase my endurance while running?

Question

for volleyball tryouts this year, i have to run an 8 minute mile. i can do that, but i have to stop to walk a few times during my run. any tips to help me be able to run the whole thing? is there anything i should do before i run to give me more energy? thanks so much! =]

Answer 1

When I was going through Basic Training for the Army I found sprints to be the best method to improve quickly. I went from a 16:35 two mile to a 13:09 in nine weeks. I would suggest 60 sec. of sprint and 120 sec. of slow jogging. I would then repeat this until you hit your desired distance. I usually do 2 - 3 miles.

Answer 2

To increase speed in the mile you should do repeats.  There are a variety of ways of doing these:  one of the easiest is hard/ easy.  Run a quarter mile hard, then a quarter easy.  Do at least four hard quarters.  You can also do a progressive quarter, half, three quarters then go down.

If you mile is a timed trial you may be a little tense before hand.  Remember to breath deeply.  Have some fluid but don't not too much.

Some caffeine will give you a boost but be careful.  

Answer 3

well you are going to have to train in order to reach your goals. Try to make running a habitual thing that you do.  To start off you should begin with shorter runs, 2 miles at a comfortable pace, and work your way up.  Eat right and you will be on your way, maybe faster.  Not only will you be able to run the 8 minute mile, but you will have much better endurance in your games.  Not many people can just go out and run without training, just run but don't over do it. Good luck

Answer 4

I am by no means a professional runner, but I do run 3 to 5 miles, 5 times per week.

For me, building endurance is just that, building up endurance and speed over time.

First, you should run a mile without stopping no matter how long it takes.  Better, try to run two miles without stopping no matter how long it takes.

The next day, try to shave a little time (20 seconds) off yesterday's time.

Keep this up and within a couple weeks you will be running your 8 minute mile.

Also, drink lots of water after you run, and keep yourself well hydrated throughout every day.  This will have an amazing effect on your ability to run distances.  Obviously, you don't want to drink a lot of water just before you run.

Realistically, within a month, you will be running three miles with ease at a comfortable pace.  Perhaps not 8 minutes a mile, but you will be able to run a single mile with ease.

Good Luck!  Don't give up...running has tremendous benefits!

Answer 5

Run long distances over a long period of time. I'm talking 3-8 miles per run. run about 3-6 days a week.