I just started running?

Question

I' 15 and a girl and I just started running. I get up every moring before school and run a little over a mile. I've been doing this for about a week now but i don't think I've improved very much. Is there anyway I could improve my endurance??? Any tips are appreciated.

Answer 1

If you are not improving you probably arent running enough for your skill level. I am very out of shape so that would be enough for me but you probably need at least 1.5-2 miles a day.

Answer 2

increase your mileage no more than 10% per week.

run at a set pace where it's comfortable for you to talk.  if you're out of breath and are struggling you're going too fast.

take days off between your runs to allow your body to heel and strengthen muscles that will keep you from getting injured.

once a week you should have a long run but your other runs might be short, hill work or tempo runs...you do this to increase your speed, endurance and of course to keep from getting burned out on running.

find someone else to run with!  

finally, if you look at a 10K race training schedule on the internet it will give you an idea of how people train to run a race.  that might not be your focus, but you can learn a ton about how to approach running so that you're staying healthy, focused and get great results.

Answer 3

I did a lot of running when I entered the military. Wasn't long before all the cartilage got worn out. Here's a tip: don't run on blacktop.  

Answer 4

Run for time not distance

Week 1: start with 20 min for the first 3-4 days a week.

Week 2:  if your legs feel o.k, add 5 more minutes,

if not keep it at 20min. Eithre way keep at 3-4 days/week

Week 3:   Assummeing that your legs feel all right, add one more day of running (5-days /week)

But keep the time at 25-minutes.

Otherwise, stay at 3-4 days a week

This will give your legs rest between runs so that they can adpat to the runs withiout injury.  

Week 4-6:  Drop to 4-days a week but for 30 minutes

Week 7: 5 days a week for 30-35 min.

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Your the BEST judge of how your body is adepting to the runs, so listen to it...please.

If you legs feel tired then let then rest.

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It is better to undertrain than overtrain and get injured. Also try running on soft surfaces ( i.e. grass or dimouthds) this will add strength to your legs while perventing injuries at the sametime. 20-minutes is just to start building strength in you legs.

Your endurace will imporve some (very little wiht just 20minutes)

But it will greatly imporve after you start running for more than 30 min. Continue to build by adding 5 min every 2 week thereafter.  

Remember breath in thorugh your nose out through you monuth every 2 steps (of the same foot). Also if your runing at pace wher you cam not talk to another person, then you need to slow the pace down, until you can talk to them.  

At first, you will feel like you taking one step forward two steps back.

But in reality you will be taking one step forward, and two step in-place.  This needs to be done so that your body can adjust....slowly. You will you need to be patient with it and give it time.

If you rush it then you can end up with shins plints or some other kind of injury.

experinced distace runner and hs xc coach

Answer 5

First of all congratulations on starting! . . and sticking to it for more then a week. haha I would say the only thing to do that would improve your running is to keep running daily and gradually increase the distance. . .and not to get discouraged. . .so many beginners show up to practice and leave within the first couple days. . .so don't be one of them.  

Answer 6

Gradually increase what you are running. Start running at 2 miles. And just build up from there.

Answer 7

well u kind of have to run alittle more than that i would recommend that you run after school that way you can get more miles in. The more you run the more endurance you are going to gain also if you're not in track or cross country try to do some workouts by yourself or ask a friend to help you out.  remember to drink lots of water and eat lots of carbs depending on how much you work out  

Answer 8

i did to! what i di was every day after school i would run for half hour. i didn't bother to look and see how far i was goin for the first week i just focused on getting it done. i was out of shape i'm on my fourth week and i've really improved. i still run half hour every day but i run three and a half to four miles. drink lots of water and u can listen to music i find that it helps my endurance to keep goin and if you feel good that day then push yourself for another 10 minutes. hope i helped!