Tips on improving my speed and endurance.?

Question

im 6'2 230lbs. 20 years old.

Last time I timed myself in a mile I ran it in 7:55 (min)

Yeah I know that is horriable.

I want to get under 7min.

Plus lose another 30lbs.

How can I do this.

Former football player trying to slim up.

Answer 1

A couple of things...

Don't focus on the mile time for a while. It's a poor measure of your fitness and improvement. If your time doesn't drop the way you like, it's poor motivation.

Your best bet is LSD, Long Slow Distance. Work on increasing the length of TIME you run for, at about 70% of your max heart rate. (Running at a pace you can carry on a conversation without gasping or ralphing all over yourself).

Work to increase the duration you can run, and the pounds will begin to melt away. Your cardiovascular fitness will improve. Every pound you drop can yield several seconds in time.

If you want to work on your mile, run it just once or twice a month at most. Work more on your LSD, your flexibility, and eating habits.

I also advocate working on your core strength; back, and abs mainly. Very underrated in overall fitness and well being.

You can do this, just do something you enjoy. If running LSD isn't it, you can gain similar benefits (cardio) in the pool or on the bike.

Answer 2

a sub 7 minute mile is easily attainable by most people, you're well on the way there.

run at least 30 minutes 3-5 days a week. Once you get used to that, add a longer run of at least an hour once a week. that will build your endurance and lose weight.

then, take 2 of those 30 minute runs and use them to run sprints, hills, or negative split runs, to build your speed.

cut out high fat foods and sodas with sugar in them.

Answer 3

You can do it..it just takes gradual increases in distance & intensity...don't try to do it all at once. For example, try increasing your longest run on the weekend by 0.5 - 1.0 mile (depending on your longest distance). As for speed, try going to the track and doing some intervals...start off with just a few and try to do an even pace (don't "spend" everything onthe first interval). See the link below for more tips. best of luck!

- Mike

Answer 4

Try running. It slims you down very fast and if you combine this with weight lifting on every other day, you can slim down and build up muscle mass at a very fast pace. Also make sure you are breathing right and drinking lots of water with these activities. Better breathing techniques while your running or lifting combined with drinking a lot of water can improve your fat burning and muscle gaining pace by a huge amount. : )

Answer 5

just eat healthy, run every now and then, and DONT DRINK POP!!! its the worst thing for distance runners and people trying to increase their endurance

Answer 6

you should try running short distance first then make them longer each time

Answer 7

eat healther
run everday or everyother day
do crunches
keeptrying
and most importantly never give up :)

Answer 8

WELL I RUN EVERY DAY AND I HAVE LOST ALOT OF WEIGHT BUT U SHOULD EXERCISE MORE OFTEN