I want to increase my endurance...?

Question

I can't even run a quarter of a mile without feeling like death... I am thin, very tall, and I physically LOOK in shape, but I can't run at all to save my life!! I want to start running and I want to gain enough endurance to run for a half hour without stopping at a very average and upbeat speed...

Suggestions? Thanks so much! I will choose a best answer in return! :)

Answer 1

There's no magic wand to increase endurance--it's all pretty much common sense stuff. Eat a balanced diet, take your vitamins, and drink fluids that keep your electrolytes up. From there, it's all about physical conditioning. If you can barely run a quarter mile, then start there. Run a quarter mile for a week, then next week add another couple blocks to that. Just keep gradually increasing your distance, and next thing you know you'll be busting out 5 miles at a crack without breaking a sweat. (Figuratively speaking.)

Answer 2

The only way I know is to just start running. Give yourself goals - day one run that 1/4 mile - time yourself. Day two - do it again, but two seconds faster. Day three - another two seconds. Next week - you run two laps for time. Then two seconds faster.... you get the idea. Run with a buddy. You are less likely to give up. You will build endurance and speed, and as you meet milestones (1 mile, 5 miles, etc) you should feel like you've accomplished something.

Answer 3

start by walking. walk for a mile everyday for a few weeks.
for the next weeks walk 4/5 of a mile and run 1/5 of a mile.
then walk 3/5 of a mile and run 2/5 of a mile and so on.

~note~ 'running' means a steady jog.
this will help you run to save your life for a half hour. good luck!

Answer 4

I would start out with a 5 minute walk at first, then faster until you get into a jog. Jog for 10 minute increments at first (music always helps while running) then in about a month, you will be able to run in 20-30 minute incrememnts. It is very important that you do a 5 minute walk after your jog aswell, to set your heart rate. And make sure you always have water with you..very important.

I hope I helped, I am a runner myself (national competitor), and I was at the same stage as you, Ive been running for 4 years now, and I can run at 35km/ph for 20 minutes.

Answer 5

run 1/8 of a mile every other day for 1 week
the second week increase the time you run that 1/8 of a mile and run1 minute farther every other day.
continue adding 1 minute every other day every week
until you are running 1/2 hour or 30 minutes.

Answer 6

I would suggest making a schedule for running. You want to build up your endurance slowly. You should probably sit down with a calendar and choose a certain time goal to hit every couple of days. Then slowly build up to this goal day by day until you hit the half hour goal.

Answer 7

Get extra fit in a lot less Time professional athletes and weekend warriors comprehend it truly is helpful practice your cardiovascular device to develop your endurance and events performance. Getting a minimum of 20 or 1/2-hour of exercising a minimum of three cases a week has grow to be the initiating position of cardiovascular health. despite the indisputable fact that, there are different procedures to get cardiovascular reward. in truth, information helps the convenience of short, severe intensity efforts as a way of improving cardio ability and endurance. sprint training is growing to be a sparkling thanks to coach. contemporary research concerning bicyclists confirmed tremendous leads to little or no time. in truth, one study stumbled on that in basic terms six classes of four-7 all-out 30 2d sprints (with 4 minutes of fix) may be as effective in improving cardiovascular health as an hour of on a daily basis average interest. the topics in a unmarried study confirmed an finished 100 p.c. advance in endurance ability (from 26 minutes to 51 minutes) as against the administration crew who confirmed no change.

Answer 8

Runnig takes practice, the more you do it the better you get at it. You have to push yourself but don't over do it. Set reasonable goals. 1/2 mile this week, 3/4 next and so on.

Answer 9

you should start with short distances and work your way up when you feel ready. Stay hydrated