Improving Endurance (Running)?

Question

I am an active 18 year old female who enjoys running. My problem is I can only run 4km (15-20 mins at a slow pace) When I run fast I tire quickly. How can i improve my endurance? Is it better for me to run faster then i normally do but cover a shorter distance or run at my same pace and strive for more distance? (Fast/Short Runs or Long/Slow Runs) Any tips at all would be appreciated

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

you should try to run 70 minutes a day at a little faster than a jog pace and then u should be good. when u feel comfortable doing that after a while try to go the next time even faster for the same amount of time

Answer 3

well there are two ways to go about it

and it depends on  on if u want to run long or run fast

for fest running  u want to distans splits 50 mt  fast then 50 slowe each time on the fast run almost at ur top heart rate

u can all so build explosive brust of speed by doing pylometric excersie like  theses http://www.sport-fitness-advisor.com/ply...

  for long runs the thing i do is just run slower just to get more miles under my belt  like u build on it . then when u get used to it  run a lil faster  until ur 5 k  3 miles   u can do 1 mile fast  second  mile  slow or recovery  then fast on the third  . now fast i don't mean all out sprint i mean where u breathing hard enough not to be able to have a converstion .  drink a lot of water . and try lifting some wights for ur legs  just lil not lot like 2 time week  , more mucles u have more u can push ur self on the fast parts . also umight want to get a heart rate monitor  and trak ur heart rate  wgen u run

Answer 4

You need to change up your routine.

Depending on your goals, determines what you should be doing.

If you want to help your cardiovascular conditioning then just run slow and easy. If you want to race then you have to stress yourself by doing tempo or interval runs.

You tire quickly because you are not trained to run fast. It takes a different energy system to run fast rather than slow for longer distances.

If you enjoy running and are not racing then just enjoy yourself.

If you run your 15 to 20 minutes at least 3 to 5 times each week, then after 4 to 6 weeks you can increase your distance by about 25%.

Answer 5

Normally when improving endurance you would run longer distances at a slower pace. You want to be able to increase your vital capacity. With a higher vital capacity, you'll be able to inhale more oxygen and exhale more carbon dioxide. Basically, you'll be able to take shorter breaths because you'll be able to take in more oxygen with each breath, so you'll have more endurance. All you can do is continue to train. Start at a comfortable pace, and increase the distance over time. You should also notice that your recovery time will also begin to become shorter. You can also try a couple of lower body exercise as well. Perhaps you can try squats or leg curls.

Answer 6

What u need to do is improve your heart endurance. So i would suggest going on walks with a heart rate monater for 3 weeks then going on jogs with the HRM for 4 then u can run for the rest of the time. what would also help is if u went to the gym and worked on a stepper or tredmill. the walks/jogs/and runs should start out to be a block then 3 blocks then watever distance u want just the key is to keep ur heart strong. I hope i helped.