how do i build up my endurance?

Question

i jog about 3 miles four days a week but i would like to run a marathon or somthing cool like that what do i do? cuase after the three miles i'm pooped i can't see myself doing more

Answer 1

That's not too bad of a distance. To increase your distance, maybe once or twice a week, run a bit farther. Next time you do your 3 miles, go one additional block or two -- even if you have to walk some of it. Eventually it'll add up and you'll be able to take on the additional mileage.

Make sure when you increase your distance you slow your pace. There's nothing worse than going out at your normal pace and expect to run a longer distance. You'll crash and burn. Definitely slow up. Also, before going longer, be sure you are adequately fueled, hydrated, and rested.

For information on training for a marathon, get a subscription to Runner's World, Running Times or check out this website: http://www.marathontraining.com/marathon.html

Answer 2

cross training. Instead of running try stair climbing, eleptical, and even rowing. When running change your routes up. Switch from trail running to street. Hit the treadmill every once in awhile to time speed. All of that worked for me.

Answer 3

You have to push yourself. You have to walk jog another mile so that you are at 4 miles and then try to add another mile...every two weeks. Your body has to go beyond the normal so it can recover and become better...but you have to push yourself.

Answer 4

Oh boy here goes..

Follow this guide:

Sunday - Long run (increase 3-4 miles every 2 weeks)

Monday - Rest or recovery run if you're in good shape and not injured

Tuesday - Endurance run

Wed- Endurance run

Thurs - Endurance run

Firday - Recovery run

Sat - Threshold run

Repeat this every single week at least 9 months before the marathon if you're a beginner with no running experience.

An endurance run is a run at a moderate pace that is challanging to finish but allows you to run the same distance at the same finishing time every day for that week. Increase your endurance run length by about 1 mile every week or maybe even less. An endurance run should end up being 10 miles in length at minimum when you're ready to race. So try this week to increase your daily jog to 4 miles.

Threshold run- Run at a fast pace for no more than 45 minutes to one hour. this should be about your race pace. This is when you could do your normal 3 miles faster and faster.

Long run - Run at a moderate to slow pace until you feel you can't run anymore. Do this run weekly but increase the distance by a few miles every two weeks. You may start out at only 6 miles but you have to increase it to about 50 miles when you're ready to race. once you get past runing for abotu 2 hours, you'll feel an exponential imrpovement in your long run abilities. This is the most crucial workout of the week so you have to really dig to increase the mileage.

Recovery run - to get all the blood circulating and help speed up healing sore muscles, run very slow for only 1/4 of the length of your normal endurance run.

Rest - you need to rest usually every week. if you feel you cannot run on a specific day or you feel too intense pain, see a sports doctor and make sure you rest.

When working out, wear a hydration belt and be sure to sip water or sports drink every 8-10 minutes or make sure you're runing ina place that has water fountains available.

On long runs, bring a powerbar and eat 1/3 powerbar every 45 minutes to an hour.

Running a marathon takes a lot of work and dedication. Make sure you're ready to commit and you will finish at a decent time. Make sure your tiem commitment matches your "life" or you can be like me and make traing your life and let your wife yell at you every day.

When your get really fast, you can start getting into speed work and all that other "complicated" stuff and you'll get even faster. Ex. mile repetitions, 400m repetition sets, and other "max oxygen" workouts.

As far as diet:

Breakfast - Bowl of oatmeal - and 2 servings of fruit (in the form of smoothie is fin) and a few egg whites. Multi-vitamin

mid mornign snack - yogurt

Lunch - high carbohydrate meal include veggies ex: pasta, rice. 80% carbs 20%Veggies)

After lunch snack - Handful of mixed nuts - veggie snack or another fruit if you're still a little hungry

Dinner - Balanced meal with more carbohydrate than anythign else. (60% carbs 10%Veggies 5%Fats 25% Proteins).

Stay away from processed or canned foods. DO NOT EAT DIET FOODS WITH FAKE SWEETENER. You're a runner, you're not on a "starve yourself" diet, you can afford to drink coke instead of diet coke now. Try to eat fresh food and make sure to keep on top of your intake as you'll be needing the energy. Don't ever starve yourself. Sip a gallon of water throughout your day(this does not include water drank during workouts) at work or whatever you do.. school or home.

if you train in the morning - switch the ratios around for dinner and lunch. If you eat too much meat at night, you may have trouble sleeping so when i'm training in the morning, i like to eat more protein during lunch. When you get really light and skinny, make sure to increase the protein intake a little more - meaning - eat more calories throught the day to avoid injury. You may also want to supplement with amino acids ifyou're prone to injury. If you have bad knees, take glucosamine.

If you are gaining weight, either you're not working out or you're eating too much. Make sure you keep losing weight to stay light and fast. Do not get too skinny to the point that it's unhealthy. See a doctor regularly that is experienced in caring for runners and be sure that your body fat percent is ok.

When you're running your long runs and you just dont' feel you can go anymore, just think about all those people in hospital beds who would kill their own children to be able to run again. Well they wouldnt' kill their children but you know what i mean. Enjoy your body and be thankful for your pair of legs.

Answer 5

just keep running, how about someone chases you in a car, that might give you the extra boost you need.

Answer 6

ride a bicycle up hill start short then work up