Well, I run track. And I only have to run a half and a fourth of a mile in my races. And Thats all I can do...a half a mile. I'd really like to build up my endurance so I can run for miles and not just a half a mile. Would anyone happen to have an suggestions?

MKN

I think the only way to build up your endurance is to run farther each time. Run as long as you can, making sure you note how long you ran for. If it was 10 minutes for example, for the next week or so run 10 minutes. The following week try and run 12 minutes, and then the week after that add on another minute or two. You can also do a few seesions where you run for 5 minutes, walk for 3 minutes, run for 5, walk for 3, etc.

When I first started running on the treadmill I could only go for 5 minutes...it took me awhile, but I finally managed to get myself up to 30 minutes. I find the only way for me to go longer and faster is to push myself...but not so hard that I am in deep pain and stuff. Good luck!

I started running on the treadmill only a few months ago and have been able to work up to a solid 45 minutes. While it was difficult and painful to say the least, I have found that listening to upbeat music has helped pass the time and stay in the zone much more effectively.

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The biggest risking is not taking one

Thank you for your advice http://www.healthboards.com/ubb/smile.gif

if you eat some complex carbs beforehand,it will help keep up your energy level while you run. some ppl say wait at least an hour after u eat so u don't get cramps. i personally never had this problem, u can experiment for youself. also, i found that taking in some water/gatorade every 15-20 minutes helps. good luck.

oh also, warm up for 5-10 minutes first then keep a pace that you can maintain. if u try and go to fast, u will tire easily.

if u really wanna build up stamina fast then you should sprint for 2 minutes then walk for 2 then sprint for 2 then walk etc. until you feel that you cannot sprint anymore then take the next day off and continue in this way. believe me it works good i was able to prepare myself for a mile run in 3 days doing this routine every day until i couldn't run anymore i got one of the fastest mile times in my school at 5:50 for a mile run and i wasn't tired afterwards

i started off running and i could only go once around the track. now i run around the track 16 times a day... that's about 4 miles... i also like to run on my road... to build up endurance i just made myself run as much as i could till i could run one full mile... then increased gradually till i could get 4 miles... took about 4 months but i got it.. the trick is to push yourself to your limits and beyond! http://www.healthboards.com/ubb/smile.gif

If your trying to run for a longer period of time and are unable, you should pay closer attention to your pace, you may be going to fast and burning yourself out to quickly. Its ok to run and a pace that you feel is to slow, it may seems easy at first but this allows you to run for a longer period of time and gradually you will be able to run faster as well as longer. Another way to build endurance is to do interval training. Start out running 3 min walking 1.5 min for 20 min total and gradually increase the interval times, the break will allow you to catch your breath without your heart rate getting too low.