increasing endurance?

I started running about a year and a half ago. I mean i never ran whatsoever, would cry when i had to do the mile run in high school lol... anyway i started running almost everyday and havent stopped, (well about 6 days a week). So i was really proud of myself and once i got into this routine i was kind of scared to stop or miss too many days. It became easier and pretty quickly i could run 2 or 3 miles. So for the past year this is what ive been doing but havent been able to get past this point.... some days it is still tough getting to a mile and a half and some days i feel great and 3 isnt so bad. So my question is how can i make my runs "easier" and possibly increase my milage. im not looking for anything crazy but id like to be able to do 3 miles EASY and 5 or 6 on a good day. Maybe im just not pushing myself enough... but some days my legs still ache( i try to stretch enough) and i do feel out of breath like i am pushing myself. any tips for an "easier feeling" run that would lead me to running longer and further??

Re: increasing endurance?

I need the same advice, so I might not be of any help but have you tried high interval training? Do you do a straight run for those miles? I hated running too and never did it. I just started March 1st and only do it 2 days a week (the other days I do dvds) but in these past two months, HIIT has really helped me improve. When I first started I could barely do a 20 minute fast walk. then it progressed to 2 miles in a little over 30 minute. Then it progressed to in exactly 30 minutes. Now I can do 1 mile in 14:00 (which is a lot, I know, but for me it is a huge accomplishment) and 2 miles in 28:00 and this is all on an incline, I could go faster when I do it flat. And I can do a fast jog for a full hour. I feel like the high intensity interval training pushes you in a healthy slow progressive way. Do you run on a treadmill or outside? If its on a treadmill, I suggest doing your normal speed for 5 minutes then for a full minute every 5 minutes going up 1-1.5 mph faster than you normally do. When you train like that you are able to gradually increase your base speed.

eta: since you actually asked for not increasing your speed but increasing the length of the run, in miles, you can maybe also decrease your base speed just a little and still do the intervals but that way you won't get worn down or as tired as quick and still be training to work yourself up. But having the base speed be a bit lower than you do now and the running speed a bit higher than you do now, it might make it easier to go for a longer time.

Message edited 4/28/2011 11:28:51 PM.

Re: increasing endurance?

BaysideForever hit on alot of excellent points there!

If you want to increase your endurance, you should increase the length of your runs very gradually. In order to do this, you'll have to decrease your speed. Monitor how fast you go...try to add on another 10-20 seconds per mile. At first you can just add on one tenth of a mile...or even if you're feeling ambitious a quarter mile. As far as running goes, its reccomended you increase your mileage no more than 10% per week.

I also agree that HIIT is a great way to build endurance. Even if you aren't necessarily running- you can do it with any excercise (jumping jacks, burpees, etc). You're pushing your body so hard it def. help build endurance .

Re: increasing endurance?

HIIT really helped me... I know it seems counterintuitive because HIIT has you increase your speed in bursts, but it also helped me build up a higher endurance. After three weeks of HIIT, I went from running 2.5 miles to 4 miles per run.

I'm stuck at another plateau at 4 miles, so I plan on doing HIIT for the next month or so, so I can increase my mileage when I go back to my longer runs...

Re: increasing endurance?

Hi .. ugh I've been in a rut too. I went from running 5 miles fairly easy and the most I ran was 6.2 then I got sick and took some time off and I lost my endurance. It goes away so quickly i feel like. Discouraging.

However, I find that running very slow helps me run farther. It takes more time obv to run the mileage I want to but I'm able to get there. This a.m. it took me 35 minutes to run 3 miles but I felt good the whole way because I was running so slow.

Slow down to run further. It works And like Col said dont try to increase the distance too fast.

Right now Im following the MORE Fitness 10 week beginners half marathon training. I like this one because they give it to you in times not mileage.

Good luck!! Keep us posted!!!

Re: increasing endurance?

Re: increasing endurance?

The only thing that ever worked for me was setting a goal - a specific race I needed to train for. That was the only way I got motivated to increase my mileage and my endurance went along with it....

Re: increasing endurance?

MY GOODNESS are you me?! I could have written that exact same thing about 6 months ago. I say, do what your doing and you'll break it. Meaning one day you'll break thru, you'll start goaling at 4. 4 will be hard to break...4 miles was my goal for months. Then I'd go back and forth between 2,3,4 (heavy legs all that) but I did reach a point where 3 felt like no big deal. Most days now I can do 4,5,6 even...but there are still days I can barely do 2! So just push thru, dont get frustrated. Your body will conform when you push it!

But u know what happens then? Then you want 5 to be your new easy! Its never ending!!!

Re: increasing endurance?

wow you girls are awesome!! thanks for all of the responses!! you had a lot of good ideas. I definitely think slowing down helps, when i thought about it i realized that is how i was able to run more than a mile when i started running. I usually run about a 9 minute mile so ill try to slow it down.

Yesterday i did 3.25 in about 30 min. and i wasnt dying! so i was happy about that! but then today it was tougher again, i think i was sore from yesterday so i only did 2.5.

I run outside, someone asked, so i can change my incline too easily, but i am constantly running against wind, up hill, down hill, so i do get a change.

i'm going to look into the high interval training, i dont know much about that.
One thiing for sure is this weather is perfect for running and makes it enjoyable!!! never thought i would say that a year ago!!