How do I increase my running endurance?

Question

I do a run\walk work out, increasing the length of running each week. I can do 1 min run\2 min walk no problem (6-7 reps). Running for 2 minutes is the kicker. I'm dying at the end of the reps, can't catch my breath, ect. My next increase is to three, but I'm sure I would end up on the ground actually dead. So, how do I increase my endurance to get myself to be able to run for two minutes for 6-7 reps... and then for three... four... ect.

P.S. I am naturally a sprinter but aspire to be one of those crazy long-distance runners.

Answer 1

Slow down. Distance running isn't a sprint, it is running at a pace that you can sustain for longer periods of time. Time yourself running laps. You don't say how far you are making it in 2 minutes, but let's assume you're making about 600 yards in that time. That equates to about a 90 second quarter mile. Try slowing down to running 2:15 quarters (a 9:00 mile pace) for 2 miles, without stopping. If you do get tired, slow down even more, but don't stop. Continue like this, building distance as you go.

When you get to running 3 miles straight, then you can start doing stuff like interval training, pace runs, and long runs.

Answer 2

First of all get a good physical to make sure you CAN do this and not drop dead. Sometime undiagnosed heart conditions can hide themselves until they are challenged. A simple stress test can check this.
If all is well then daily running with slight increases every week should work. Hope you don't smoke anything. If it is difficult to increase time perhaps you could increase the difficulty of the course. For example, add some incline to parts of the running course.
I had blockage in my heart arteries that slowed me down. Correction was simple with 4 angioplasties and a stent, but I never had a simptom. SO get the stress test!!!!

Answer 3

When you are starting out, you should not worry so much about running without stopping. Keep doing the run/walk thing and worry about completing the DISTANCE first. SLOWLY try to increase the amount of time you can run without going into "walk" mode, but if you are truly feeling exhausted, just walk again. If you push yourself too hard, you will not like running, and it will make things even more difficult. I started out like this (years ago) and now I actually like running, and can do it miles without stopping. This is a really helpful website for running questions, etc.:

Answer 4

Got this straight from ultra-marathoner and extreme boot camp athlete Coach Ken, creator of the hugely popular Podcast "Running Stupid" -- You actually shouldn't run every day to boost endurance. Any type of cardio will help boost your endurance, especially those types that really work your core muscles and the big muscles of your legs. Crunches and sit-ups work your core muscles, so they'll help some. Jumping rope may help a little, but probably not much. Swimming, bicycling, rowing, Tae Bo, etc., would be better.

Answer 5

Do the same thing your doing but instead increase the running distance by 15 seconds and when you have that down keep building on that and or decrease the resting time by 5 seconds and keep building. Good luck

Answer 6

There's no magic solution, just keep running 2 min and eventually you can do it with ease. Practice practice.

Answer 7

maybe try moving up by 30 seconds... or maybe keep the running time the same and decrease the walking time

Answer 8

runner consistanly will always help your endurance. swimming will help too it give you better resistance. hold your breathe underwater and try to beat that time that will help your breathing

Answer 9

climb stairs.......