I run about 3 miles every other day. I have been running 3 miles for about 1 year, I still get tired. How can I pick up my miles to 4 miles?
2007-03-24 11:36:37 · 10 answers · asked by Kevin K. 1 in Sports ➔ Running
Well the truth is, running 3 miles will tire you out. You just need to push past that and up your mileage. Even if you think you can't do it, do it. Go ahead and run four miles. And if you run 4 miles for long enough, I can promise that if you go back and run three miles, it will seem far easier.
Of course there are other factors. Getting enough sleep is my main problem and thats huge. Diet is also important. Just as important as these physical issues is your mindset. When you go out for a run, what motivates you? Figure out what that is, and once you hit that three mile mark and your tired concentrate on that motivation and think about that and only that until you finish your fourth mile.
You can do it, anyone can. It just takes work, and by the sound of it, you are accustomed to work.
Good luck!
2007-03-24 14:01:59 · answer #1 · answered by Sir Drew M 2 · 0⤊ 0⤋
Try a different route? Listen to better upbeat music. Take your mind somehow OFF the '3 mile mark'. Go out for a run without knowing how far you're going. Instead of running 30 minutes (or whatever) run 45-50 minutes. Or maybe don't wear a watch and just go running! Later on you can always drive that route with your car and figure out the milage. Just change it up a bit. You're obviously stuck in a rut. Buy an ipod, new CD, new running gear- just to give yourself a nice little insentive. If you're used to running mornings, give mid-day or night a try (or visa versa)
Most of all, be proud of yourself for actually working out and don't be so hard on yourself. Change the routine a bit and I'm sure you'll be able to go lots further!
Good luck!
2007-03-24 22:36:41 · answer #2 · answered by schmidtee 4 · 0⤊ 0⤋
Our bodies will usually build up the strength to handle the level of recent stress plus some...so if your body is used to running 3 miles, I'd go out this weekend try to run 3.5 - 4 miles. Don't worry about the pace, just shoot to complete the mileage. On the following weekend, I'd try to run 4 - 4.5 miles...and so on. If you gradually build on your longest run, your body get used to it and your stamina & endurance will increase. See the link below for more guidance. Best of luck!
- Mike
2007-03-24 21:09:47 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Eat a lot of protein, also eat pasta, peanut butter,. Run 3 miles on some days, and run the four miles like on a friday. Drink lots of water, at least a gallon a day. Don't forget to lift weights at least once a week, do ab work as well.
2007-03-24 20:27:55 · answer #4 · answered by Cutie 3 · 0⤊ 1⤋
You need to switch up your workouts. The human body was made to adapt (hence, why we are earth's most dominant species) and by doing the same workout for a long period of time, your body will only adapt enough to finish this workout. Throw in some shorter, faster runs on somedays, and try a few longer, slower runs on other days. Keep your body guessing, that's the only way to make continued gains.
2007-03-25 05:48:23 · answer #5 · answered by Zeppfan35 3 · 0⤊ 0⤋
it is about pacing and endurance.. if you run three miles at a fast pace and you can sustain the pace for that long.. then you have reached the end of your indurance.. if you run three miles at a slower pace and have something left at the finish then you need to consider the time eliment.. is your three miles at a slower pace fast enough to win at that distance.. if it is not then you need to consider exactly what competitive distance is the right one for you.. you may not be a good cross country runner.. but you just might be one heck of a miler.. pick a competitive distance and own it..
2007-03-24 21:03:26 · answer #6 · answered by J. W. H 5 · 0⤊ 0⤋
well i been doing crosscountry at my highschool and they make us run 7 miles and at the beginning i used to get tried after 4 miles...they told us to go at ur own speed and make sure that u are breathing in and out with every step u take...good luck......let me kno how it cums out....kenyas_baby_gurl@yahoo.com
2007-03-24 19:04:32 · answer #7 · answered by Anonymous · 0⤊ 0⤋
Your just mad because you can see all your veins, go get some color loser.
2007-03-24 19:12:18 · answer #8 · answered by Anonymous · 0⤊ 2⤋
Need to work on your breathing. Longer breathes, shorter breaths, your lung capacity is very very important when running.
2007-03-25 23:40:26 · answer #9 · answered by cold runner 5 · 0⤊ 0⤋
well be sure your muscles are working before you can run so try to work out and then go ahead and run tell me if it works
2007-03-24 18:46:02 · answer #10 · answered by Taylor G 1 · 0⤊ 1⤋