How do i improve endurance?

Question

14 M UK

I don't really run (ie cross country etc) but thats something i'd like to get into, especially at school.

I want to know what i should be eating as a young teen and how often and what excercises i should be doing.

Answer 1

Cross country is a great sport and was a life-altering activity for me as a youth...I'd highly recommend pursuing it!!

Try the 'Start Running' 10-week plan below & check out the running tips. Once you get this far, start training for a 5k by the end of summer as this is the HS distance. You'll have a great time, make some terrific friends, and maybe even pick up a life-long hobby!! Best of luck.

- Mike

Answer 2

Don't worry about eating you should worry about running as a teen. When you run to build endurance you need to do long steady runs for 5 miles or so. This might be hard at first and I understand but all you have to do is gradually build up the miles. Do this about 4 to 5 times a week until you get to the season. Your coach will help you from there. Good Luck I hope I helped you out.

Answer 3

It's simple. Run a lot. If you've never run before, try a mile or two a day, then increase your distance as you get more comfortable. I was in the same position as you this year. I had never run before and I decided i wanted to try cross-country. About two weeks before the season, i started to run about a mile a day. To my surprise, i was in better shape than almost half of the kids who had been on the team last year. I started the year with a 5k time of 27ish minutes, and finished with a 5k time of 20 minutes. If you like to run, then you shouldn't have a problem.

Also, you should do some pushups--running works your arms (you have to pump your arms with each step) and coaches like to see arm strength in their runners.

As for eating--avoid soda...get protein, calcium, etc....just practice some common sense eating habits and you'll be fine.

Answer 4

It's very good of you deciding to improve endurance. The thing is, there's a whole bunch of science branches (chemistry, physics, bio-mechanics, medicine ...) devoted on the subject of improving human abilities.

But being a person who just starts, you surely don't want to be studying all that stuff, BUT what could you do is try and find (or buy) this book: "Daniel's Running Formula" by Jack Daniels. Find it on amazon.com and you'll read more info on it.
I can only say that it's very easy to understand, and there many training programs you can follow (including points on food, excercises ...etc etc).

Good Luck and I hope you achieve whatever goal you set.

Answer 5

ok, well i've been doing track and cross country for a while now, and some of the things i do to condition and improve for meets are some of these:

*jog about a mile and a half each day-you don't have to beat any records or go fast at all as long as you're running...keep a steady pace

*write down your previous running records and each time you run, try to beat your score-set goals for yourself so you have something to aim for

*maintain a healthy diet...try to eat mostly carbs before races...it helps you not to get cramps and gives you energy

*don't drink gatorade until AFTER the race...that slows you down and drains your energy

*drink plenty of water all the time

...i hope i was able to help you, good luck!! <3 xox

Answer 6

well, try running in your neighboorhood alittle, and drink lots of water and eat pastas :] that's what my coaches tell me so i hope it helps you! Runnings a great thing! i'm glad your getting into it! GOOD LUCK! <33

Answer 7

just run around the neighbor hood some and you will get the breathing patterns down

Answer 8

buy a crosstread machine they are alot easyer and beter for you