how can i train my body to be able to endure running long distances...
2007-01-30 14:37:39 · 6 answers · asked by Cutie Pie 1 in Health ➔ General Health Care ➔ Pain & Pain Management
I use to run marathons when I was younger..much younger. Building endurance with out burning out your desire to run is the real trick. First always, always warm up by stretching and loosing/limbering up your body.
Set some attainable goals. You can use either time running or a set distance to run. Depending on your current condition perhaps begin with half a mile (think of it as only 2640 feet) or 10 minutes to run the same distance. Run every other day to begin with for perhaps 3 weeks until you can run 20 minutes or 1 and half miles each run. More if your body and endurance level can handle it. After that set your next goal to run 1-2 miles in 25 minutes 5 days a week. That's a start. Once you begin to feel good after running...the endorphin rush...you'll gain an appreciation or how much you can push your body.
A word of caution....when you feel the burn; don't push it. And always when you finish your run cool down by walking a little bit and do some more stretching so your muscles won't tighten up.
Good luck. Oh and get a good pair of running shoes.
FYI...if can find a running buddy it helps keeping motivated.
2007-01-30 16:44:25 · answer #1 · answered by iraq51 7 · 1⤊ 0⤋
I'm a long distance runner of 4 years, and I remember how hard it was to work my way up to enduring long distances. The main thing to remember is to start slow and work your way up gradually. Depending on how much previous running experience you've had and how long of distances you plan to run, I would start at maybe 20 minutes of jogging everyday. Then the next week, put 2 or 3 30 minute jogs in the mix. Then the next week run 30 minutes every day, then the next week stick 2-3 35 minute runs. You see what I mean. Before you know it, you can work your way up to 90 minute-120 runs! This can take maybe 2 years if you are really serious. If you are trying to stuff a lot of training in before something big (like a marathon) then you'll have to work harder to get your mileage up. Always remember to eat right and drink A LOT of water. the recommended amount of water you should drink a day is 1/2 your body weight in fluid ounces.
I also recommend doing core exercises (working your abs, arms, and back). This will help build tone and strength to endure those long runs.
Good luck! From one runner to another.
2007-01-30 22:48:13 · answer #2 · answered by lilmizmokachino 1 · 1⤊ 0⤋
Just keep on practising...Have a good, suitable diet.
Be motivated. Realize the benefits of running to motivate you to keep running. You can find many articles about benefits of running here.
2007-01-30 22:52:55 · answer #3 · answered by Shaz L. 1 · 0⤊ 0⤋
Start with short distances and work your way up
2007-01-30 22:41:19 · answer #4 · answered by Calebs Mummy 5 · 0⤊ 0⤋
By running a little bit longer every day.
2007-01-31 01:01:22 · answer #5 · answered by Anonymous · 0⤊ 0⤋
run for a few blocks... then a mile... then a mile and a half and keep going more miles until you reach your limit.
2007-01-30 22:44:56 · answer #6 · answered by Luna Winter 7 · 1⤊ 0⤋