What type of plan should I use to gain endurance for running?

Question

I am 17 and I am very out of shape. I can barley run for three minutes straight with out my lungs feeling like they are on fire. How do I gain endurance? Should I start out by running for as long as I can than increase the time by like 3 minutes each week? How long do you have to run and how many days do you have to run to get benefits from it like weight loss and feeling more healthy?

Answer 1

My way to gain endurance is alot like the othr one. Each day i run 3.5 miles. At first, jog comfortabley, slowly enough u can talk to someone next to u. (If u cant run 3 miles, u can start smaller and work your way up.) But when u are decent at 3.5 miles, time urself. Try and beat your time every day. Its very easy. Then eventually when u get really fast it gets increasingly tougher to beat your time, up ur mileage to about 5 miles. After a long time(and i mean like a number of years) ur mileage will be high enough to run a marathon.

A different approach to gaining endurance is this: (u still have to do running too.)

Make sure your relaxed. Dont be watching tv. you can listen to gentle music if u like.

Stand up straight, and your arms at your side. make sure your heart rate is normal and relaxed.

Now, breath in your mouth as slowly as physically possible, till you cant breathe in anymore. now calmly hold ur breathe till u have to let go. Now breathe out as slowly as possible. (this part is harder because u want to gasp for air.try not to, but its ok if u do.its not going to ruin the whole thing.) Do this at as little as 5 times a day. at first u dont even have to hold ur breathe that long, u will be able to hold it longer after a while.

What this does is train your body to use alot more of the oxygen its taking in, because u only use a fraction of the oxygen u take in.

Trust me this works. Im a 13yr old boy that runs a mile in 5min flat, an 800m in 2.14, and a 400m in 56sec all in the same day.

Hope these techniques work for u

Answer 2

follow this plan as best as u can

http://www.halhigdon.com/crosscountry/cr...

Answer 3

running doesnt make you loose wieght right away but it does long term and it makes your body a lot healthier.

to gain endurance for u run three miles slowly and i mean jog 3 miles and then each week go a little faster and then when your fine running three miles increase the miles u do and just repeat this.

Answer 4

As an inexperienced runner consider setting a time in minutes that you wish to run.  Let's say ten minutes.  You achieve that by jogging for thirty seconds, walking briskly for one minute, jogging thirty seconds, walking briskly for one minute.  Repeat the process twenty times and you will have run for ten minutes (assuming a consistent pace) even though your body will not allow you to run for ten minutes in succession.  The next phase is to flip-flop the jog/walk intervals...jog one minute and walk thirty seconds.  Do that ten times and you get the point.  To increase jogging time, you want to get to the point you can jog for five minutes in succession, walk 2.5 minutes and jog another 5 minutes in succession.  You're training your body to jog a certain amount of time at a certain pace.  Once you can run for ten minutes just repeat the principle of the process...jog ten minutes, walk one minute, jog thirty seconds, walk one minute for ten intervals and you have jogged for fifteen total minutes though your body will only allow you to jog for ten successive minutes.