Running Advice
Here's a question I've been asked a number of times. The best way to increase your endurance, as far as running goes, is your Sunday long run (or whatever day you choose). How far you actually run varies according to your goals. If you're just running to keep in shape, a long run of 6 to 8 miles will probably be plenty.
If you're looking to run in 5k or 10k races, you'll probably want to get the long runs up to 10 to 12 miles minimum, every other week. One week the long run would be the 10 or 12 miles, the next week it would be 6 to 8 miles. Want to run a marathon? Check our marathon articles for the info on this training.
Now that you have a set goal for these long runs, the next step is to reach the goal. Run your long run the length of your longest run so far, and add a mile. For instance, if you've run 3 miles in one of your runs during the week, run 4 miles in this weeks long run. In order to do that and increase your endurance in the process, run 3 to 5 minutes, then walk for a minute. Do this from the very beginning, and do so throughout the run.
Run this run very slowly. VERY SLOWLY. Slower than you run your weekly runs.
Do all your long runs slowly, and be certain to take the walk breaks I mentioned. Follow your normal weekly training (no more than 2 days off in a row) and next week, add another mile, again, slowly and with walk breaks. When you reach the 8 mile mark, the next week run 4 - 6 miles. Then the next week, add a mile again, and continue adding a mile every other week, with a run of 6 to 8 miles on the off week, until you reach your goal.
If you do these runs slowly, and get those walk breaks in, your endurance will increase tremendously. The secret is to take it easy and gradually build up your endurance. Less injuries, less down time.
Of course it is! Any kind of sustained physical activity will do you good. Obviously your getting more benefit from walking those 20 minutes than the person who is sitting at home during those same 20 minutes watching tv. You must enjoy it - you're keeping at it. So you've attained one of the goals we've talked about elsewhere. Find an exercise you like to do and then do it on a continuous basis.
Now how much good this is doing depends on how you're walking. If your hands are in your pocket and you're casually strolling, well, it is better than nothing. But if your walking at a brisk pace and swinging your arms as you're walking, it's a lot better than nothing. You need to get the heart pumping a little faster than normal and keep it there for 20 - 30 minutes to get the most benefit.
To really get the most out of walking, every so often jog a little. Even 15 - 20 seconds. Then go back to walking. Do that a few times and you'll notice even more improvement. One last tip would be to extend your walk to 30 minutes if you can.
However, if you want to just keep doing what you're doing now. As long as you keep taking a brisk 20 minute walk regularly, you will definitely be helping your body stay fit. So keep on walkin'.
We're going to start very slowly. Before beginning this running program, you should have been walking for 30 minutes at a time at least 3 days a week for 3 - 4 months. If you haven't been, start doing that first, then return here later. Sorry. Running is a very strenuous exercise and just starting to run is not recommended.
There is no time limit here as to when you jump to the next session. That's on purpose. I want you feeling comfortable at one level before going to the next. We're going to assume here that you want to eventually run the full 30 munutes. If not, just stop when you get to a level you desire. That might even be level 1.
Level 1. Walk 5 minutes to warm up. Then begin to jog slowly for up to 1 minute. You should be breathing a little harder when you run, but you should still be able to talk (not sing though). If you are breathing too hard, slow down. Now walk until you feel totally recovered!
If it takes you the rest of the workout to feel recovered, well, at least you got a minute in. When you feel recovered, do it again. Keep doing this until your workout is done. Be certain you finish your workout by walking at least 5 minutes. That's the cool down period.
Level 2. All levels require you to walk 5 minutes both before and after. You may want to increase your workout to 40 minutes. (Don't give that look - it's only a suggestion). Now, try to increase your running periods to 2 minutes at a time between walks. Again, walk until you are fully recovered. You can stop at this level and continue. You'll be getting a good workout with minimal strain and it will definitely help you stay in shape.
Level 3. If you're going on, add 1 minute to your runs until you get up to 5 minutes running at a time. Next, try to cut the walk session to 1 minute. If good physical conditioning is your goal here, you may definitely stay at this level. This is not as easy as it sounds. But hey, it's easier than it was when you first started, right?
Level 4. If you want to run the entire workout (except for the warmup and cooldown), simply keep adding more and more time to your runs until you are running for 20 or 30 minutes straight. That's it. There is no time limit to hit each of these goals, and you can stop at whatever level you feel like staying at.
This program is not designed to train you for racing, speed, or other. If that is what you decide to do, read my other articles. This program is simply designed to help you get in shape and stay that way. Remember, one key is to be certain you can talk at all times during your training, without gasping for air. If you follow this rule, your workouts will be energizing, and you will gain the fitness level you desire.
How do I increase my endurance? The Long Run!
I walk - that's it. I walk 4 times a week for 20 minutes. Is this doing me any good?
Starting to Run
Many questions the past couple months on how to start a running program. I'll try to answer and get you started as quickly as I can. Just remember to get that doctor's ok before beginning.