Running endurence? - Tilted Forum Project Discussion Community

roadkill · 06-23-2004, 01:16 AM

Hey all,

I've been working out like I normally do, and I've been running for a while now but I'm haveing problems building endurence got any tips for this?

onetime2 · 06-23-2004, 03:38 AM

Run more. That's about the best way to do it. The fastest gains you'll make early on are through doing it more often. After you start hitting a plateau interval training is the next step. If you've got a real need to accomplish it fast (the only reason I've ever seen this to be true is preparing to enter the military in short order) then interval training before the increased frequency will help but also ups the risk of injury and/or quitting the regimen.

apeman · 06-23-2004, 08:05 AM

uh, I'd say find someone not quite as good as you to run with.

a) keeps your pace slightly slower
b) gives you that psychological boost

it's worked for me, as has interval training. also, someone on a bike to pace you helped a lot.

a lot of it's psychological - just try to push a little harder each time - e.g. when you feel like falling over and dying, say "I'm gonna count to 50, then I can fall over and die". Next time, count to 75, etc.

tell us a bit more about your running schedule

onetime2 · 06-23-2004, 09:23 AM

Quote:

Originally posted by apeman
"I'm gonna count to 50, then I can fall over and die".

Now that's about as accurate a description I've ever seen of the way I feel when attempting those incremental pushes.

nein991 · 06-24-2004, 05:46 AM

If you want to increase your endurance or
distance in running, you have to do it gradually.
When I started running in 1993 I had a hard time to do 3 miles. I slowed down my pace and a year I was able to do a 22
mile run.
I have ran 9 marathons which takes a lot of endurance to complete.
Sometimes when I wanted to increase my distance in running I would run 8 minutes and then walk for 2 min. This
helped me run longer and increase endurance. Good luck!

roadkill · 06-25-2004, 01:15 AM

I work out every morning but like over the past month i havent been able to run over 5miles, i just compleatly die :S

btw i'm going to c if i can find a buddy to run with... also I'll try that running and walking think that may help out a bit

dylanmarsh · 06-25-2004, 08:02 AM

I'm a bit new to the running thing. I haven't been able to get past the 1.5 mile mark since I've started, which was two weeks ago. By the time I reach a mile and a half, I'm completely spent and have to walk about another 1/4 of a mile to get my heartrate down and my breathing back to normal. Am I doing too much? Should I be approaching this different (ie- the walk/run thing)? Also, what sort of breathing technique do you guys do while running?

apeman · 06-26-2004, 04:03 AM

sounds like you're running too fast to me dylan i know cos that's what i still often do

either run a bit slower, or deliberately alternate walking and running, a la HIIT (interval training)

you need to eventually develop a sense of how near your limit you are, and slow down as you approach that limit. If you're not near it, you need to speed up. This might take a while, I'm still working on it.

good luck

roadkill what kills you? heart rate and breathing just too fast to continue? legs tired? stitch?

apeman · 06-26-2004, 04:05 AM

breathing

1) fix breath every 2 steps say (or 1, or 3 depending on your speed)
2) if i see a hill coming up i start breathing hard, hopefully to preload my system with O2 ...
3) you need to learn to bring breathing back under control, e.g. after short sprint.

dylanmarsh · 06-26-2004, 10:13 AM

Quote:

Originally posted by apeman
sounds like you're running too fast to me dylan i know cos that's what i still often do

either run a bit slower, or deliberately alternate walking and running, a la HIIT (interval training)

you need to eventually develop a sense of how near your limit you are, and slow down as you approach that limit. If you're not near it, you need to speed up. This might take a while, I'm still working on it.

Thanks for the tip, ape. What sort of time would be ideal for a mile that won't lead premature exhaustion like I've described before. I was under the impression that doing a mile and half in under 13 minutes is ideal. Of course, I'm completely dumb with running. I really want to get better at this and possibly do a road-race down the..., well, road.

apeman · 06-27-2004, 12:48 AM

ok, well i've only done one decent distance race, which was 6 miles in about 45 minutes... the longer the race the slower people tend to go i think... I'm not particularly fast, but i'm not particularly slow either

as discussed in other threads, a lot of the exhaustion is mental, so training your brain is pretty important too. interval training helps with this.

i think the important bit is to be getting out and getting your heart rate up for at least 30 minutes, the rest will come with practice and experimentation.

06-23-2004, 01:16 AM	#1 (permalink)
roadkill Insane	Running endurence? Hey all, I've been working out like I normally do, and I've been running for a while now but I'm haveing problems building endurence got any tips for this?

06-23-2004, 03:38 AM	#2 (permalink)
onetime2 Junkie Location: NJ	Run more. That's about the best way to do it. The fastest gains you'll make early on are through doing it more often. After you start hitting a plateau interval training is the next step. If you've got a real need to accomplish it fast (the only reason I've ever seen this to be true is preparing to enter the military in short order) then interval training before the increased frequency will help but also ups the risk of injury and/or quitting the regimen. __________________ Strive to be more curious than ignorant.

06-23-2004, 08:05 AM	#3 (permalink)
apeman Wah Location: NZ	uh, I'd say find someone not quite as good as you to run with. a) keeps your pace slightly slower b) gives you that psychological boost it's worked for me, as has interval training. also, someone on a bike to pace you helped a lot. a lot of it's psychological - just try to push a little harder each time - e.g. when you feel like falling over and dying, say "I'm gonna count to 50, then I can fall over and die". Next time, count to 75, etc. tell us a bit more about your running schedule __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy

06-26-2004, 04:03 AM	#8 (permalink)
apeman Wah Location: NZ	sounds like you're running too fast to me dylan i know cos that's what i still often do either run a bit slower, or deliberately alternate walking and running, a la HIIT (interval training) you need to eventually develop a sense of how near your limit you are, and slow down as you approach that limit. If you're not near it, you need to speed up. This might take a while, I'm still working on it. good luck roadkill what kills you? heart rate and breathing just too fast to continue? legs tired? stitch? __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy

06-26-2004, 04:05 AM	#9 (permalink)
apeman Wah Location: NZ	breathing 1) fix breath every 2 steps say (or 1, or 3 depending on your speed) 2) if i see a hill coming up i start breathing hard, hopefully to preload my system with O2 ... 3) you need to learn to bring breathing back under control, e.g. after short sprint. __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy

06-24-2004, 05:46 AM	#5 (permalink)
nein991 Junkie	If you want to increase your endurance or distance in running, you have to do it gradually. When I started running in 1993 I had a hard time to do 3 miles. I slowed down my pace and a year I was able to do a 22 mile run. I have ran 9 marathons which takes a lot of endurance to complete. Sometimes when I wanted to increase my distance in running I would run 8 minutes and then walk for 2 min. This helped me run longer and increase endurance. Good luck!

06-25-2004, 01:15 AM	#6 (permalink)
roadkill Insane	I work out every morning but like over the past month i havent been able to run over 5miles, i just compleatly die :S btw i'm going to c if i can find a buddy to run with... also I'll try that running and walking think that may help out a bit

06-25-2004, 08:02 AM	#7 (permalink)
dylanmarsh Sleepy Head	I'm a bit new to the running thing. I haven't been able to get past the 1.5 mile mark since I've started, which was two weeks ago. By the time I reach a mile and a half, I'm completely spent and have to walk about another 1/4 of a mile to get my heartrate down and my breathing back to normal. Am I doing too much? Should I be approaching this different (ie- the walk/run thing)? Also, what sort of breathing technique do you guys do while running?

06-27-2004, 12:48 AM	#11 (permalink)
apeman Wah Location: NZ	ok, well i've only done one decent distance race, which was 6 miles in about 45 minutes... the longer the race the slower people tend to go i think... I'm not particularly fast, but i'm not particularly slow either as discussed in other threads, a lot of the exhaustion is mental, so training your brain is pretty important too. interval training helps with this. i think the important bit is to be getting out and getting your heart rate up for at least 30 minutes, the rest will come with practice and experimentation. __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy