how do i improve my running endurance?

Question

im 23, a guy, trying to get back into running for the summer. im trying to figure out what all i need to do to build my endurance so i can run more and/or get some results while im building it up....in addition, when running outside this summer, what should i wear/not wear?

Answer 1

First off: Wear whatever is comfortable. It's simple advice, but really is the most practical.

If you'd like to increase your endurance, train using cardio workouts. Cardio strengthens the heart and allows it to pump more effiecently. As your blood flow is more productive, it allows oxygen to be distributed throughout your body more readily, so you do not need to grasp for breath while running over long distances, like most people would.

*Edit: Running is NOT the only cardio workout like the people above my post are suggesting. You can also ride a bike, swim, climb, do jumping jacks, simply jog/walk, or you can take up an internal martial art such as Tai Chi. Usually anything that gets your heart pumping is a good cardio workout.

Also, there's no need to set a goal. It can be helpful sometimes, but if you don't aquire your goal within the alloted amount of time, you may get discouraged, which is the last thing a person needs when trying to better themself. Just do your best and keep hope.

Answer 2

Being able to run with endurance starts with having a strong core training program. Although running demands much of your leg strength, your upper body cannot be neglected.

I like breaking my running into three segments: speed, strength, and endurance however, I measure my workouts in time and distance is the result. On speed and strength days, I go for about an hour. On endurance day, it is 2 1/2 hours. I also try to through in some cycling or spinning just as a break while still getting good cardio workout.

My preferred attire is spandex running pants and tank tops. Sun block is important on the long day, but bug repellent is necessary every run. Wear bright colors that stand out - neon orange or blue for visibility.

Answer 3

Try to focus on a more specific goal, say, running a 10K race at the end of the summer. That way you can streamline your workouts rather than targeting "building endurance". It will also keep you motivated. Try to change up your workouts daily, such as having several medium days of 3-4 miles a week, broken out with a long run one Sunday (5-7 miles), and as the summer progresses, add a "speed day" at the track when you do, for example, 4 x 400, 4x200 and a few 100 meters. Weight training, especially on your legs, is a good idea, too. As for clothing, check out Nike's hot weather gear. It literally takes the sweat off your body and doesn't weigh you down like a drowned cat (I live in Chicago where it hits 100 degrees in the summer). I love Nike, but that is just me.

Answer 4

I quit smoking 18 months ago, and started running two months later. Now, I routinely run 60-90 minutes without stopping. In fact, did a 63 minute session today with no problem. First, google "Couch to 5K program". That's an EXCELLENT program for beginners. I believe the goal is to get you to run 3 miles w/o stopping within 3 months of starting. I'd run for 2-3 minutes, then walk for a couple minutes. Run 2-3 minutes...then walk. Gradually, the time you spend running will eventually become greater than the time you walk...until you can pretty much non stop consistently. DO NOT run every day. In fact, since you're a beginner, I'd only run about 3x a week (the couch to 3K guide should have more specific guidelines though). Also, remember to spend at least 5 minutes stretching both before AND after your run. Don't run right off the bat when you get outside (or on the treadmill). Spend 5 minutes walking both before and after your run. And don't just focus on how much your lungs can handle. Keep in mind your legs too. I learned the hard way (a leg injury), the consequences of just focusing on lungs, and not being aware of the limits of my legs. Stick with it, and good luck. 18 months ago, I could barely run around the block. Now I can do 90 minutes non stop. If I can do it, anyone in decent shape can. Good luck!!

Answer 5

Alright, first of all you need to set up three days a week (at least) during which you can run. Always measure your workout by time and not distance. To increase base endurance you should be running at a slow pace with a low heart rate (75%-85% of your maximum) for longer times.
Run several times a week and keep increasing the duration every week but by no more than 10% otherwise you risk burnout. Every 3rd or 4th week decrease duration so you can recover a bit so you don't put too much strain on your body.
Good luck!

Answer 6

I think the best way to build endurance is to run a lot every day, taking breaks maybe once or twice a week. It will only work if ou stick with it. You really can wear anything when you run as long as you can move very freely in it

Answer 7

Summarizing what everybody else has said on the first point, the best way to build running endurance is to do endurance running.
And as for what to wear: If possible, go shirtless, with a good SPF lotion (matched to your tan or lack of one), or else a shirt so loose and/or low-cut that it rarely touches your chest. If you have to wear cloth over your nipples, also "wear" Vaseline on them. The farther you run, the more they'll be chafed.

Answer 8

OK so this what you based on my experience you have to JOG . Jog slowly but VERY FAR without stopping.you can start of at 1km on the 1st day then after 2days add 0.5km so that would be 1.5km right? jog that for two DAYS then after 2 days add another 0.5. keep on going until you feel that you are stronger in the sense that you could endure it.if you continue to do this for about 2weeks you could compare how you RUN after 2 weeks from the way you RAN before.

Answer 9

the only way to build endurance is to run. slowly increase the distance you run every week.
what I do, is run 4 days a week. three of those runs are shorter (4 miles or so), and one is a long run of 8 miles or more. The long run increases every week if Im training for a race.

for summer, its good to wear synthetic materials like lycra or polyester, because they dont hold sweat and chafe your skin. check out running stores for proper clothing, especially socks. dont forget sun screen, a hat, and sunglasses.

Answer 10

everyday just increase your running distance. make sure you keep a pace though , you could try running a 5k (3 mile) race for practice.