I am in relatively good shape. I work out for ~2 hours three to four times a week. I usually start off with some stretching, then I run for 2.5 - 3.5 miles (roughly 24-27 minutes), then I do about an hour of free weights and machines, then 20-30 minutes of cardio on the bike, then I do my abs and finish off with stretching.
I would really like to increase my endurance enough to be able to run 5 miles, but I am pretty much dead after 3 miles. I am not on any deadlines, but what is the best way to reach my goal?
I think a part of it may be that I'm so dehydrated after 3 miles, but I can't drink or eat anything right before or while I'm running because I always end up with a cramp. Any suggestions?
I'm 22 and I'm a woman...
Thanks!
Best way to increase endurance / stamina for running?
The answer is simple...run.
To be a better more efficient runner...you need to run.
Also, you may want to run slower....and then you may have the Umph to run longer.
It sounds like you are doing great, but may have hit a wall at 3...I did to..it is a common wall point.
You need to go out there and run 3.25 miles. DO NOT stop after 3..no matter how much you may want to. Just keep running, and you will see that you CAN do more than three miles...and once you break your wall...you will be able to run longer lengths.
Also...try to bring a water bottle with you and take small sips off it. do not try to drink a whole bunch if it gives you cramps. Just a sip or 2 every mile or so. Many distance runners do not hydrate with anything under 10 miles. So I really do not think that hydration is a major issue.
you may also want to try one of these plans...they will take you to 6.2 miles, if you wish...if not...you can stop off at 5.
http://www.halhigdon.com/10ktraining/10k...
http://www.coolrunning.com/engine/2/2_4/...
http://www.jeffgalloway.com/training/5k....
Good Luck!!!!
Reply:Sounds like what you do is very good. See, speed workouts are good for increasing speed. Endurance workouts are good for increasing endurance.
In order to run five miles, you've got to slowly build up your endurance. Try going out for time rather than distance. Like, instead of running 4 miles, run for 30 minutes, or 40 minutes, etc. Yes, it'll start slower than your usual running pace, but being on your feet and running that long will help you in the long run (pardon the pun)
As for cramping up, continue to eat healthily, especially the day before you plan a big workout. If you have time to increase the frequency of your workouts, this should also help. Your body needs to get used to being in action for that long.
Reply:They all have good suggestions try www.runnersworld.com
they have training programs and just about everything you need to know about running also www.coolrunning.com
Reply:practice!!!!!!!!!
Reply:You need to run a lot longer of distances. I am going to be honest with you, 2.5-3.5 miles is not very much at all. I want to point out though, before I go on, that it is very admirable that you run at all and are keeping at it- good job, most people can't do that. I sincerely mean that. Now on to business. I started running a year and a half ago, as a Sophomore in highschool, for my Cross Country team. I had to do it cold turkey- 6 and 10 mile runs when I was used to doing zero. It was very, very tough, but luckily for me I'm naturally good at it so I didn't completely die. I'd come home and sleep every day after my run for two or three weeks though. I kept it up. After three months, I could easily run 3 miles, and could do 10. It is going to be very hard to do, but if you want to increase your endurance, you are going to have to add more miles to your training program. Start by doing 5 miles four or five days a week for two weeks, then add one mile and repeate for another two weeks. See how this works for you. Also, the pace you run it at should not be comfortable- you should be suffering, but able to continue. Make sure you get good shoes- I made that mistake and got blisters so badly you could see the meat. That made running ten miles the next day all the harder. Hope this helped you.
Reply:If you are wanting to do long distance running, then you need to work on distance.
I guess just steadily increase your distance. You don't have to make the jump from 3 to 5 miles immediately. Do your 3 miles and then pick a "mark" beyond that to hit. Keep hitting that mark until it becomes easy then pick another mark. It may take a long time, but just keep doing it until you get to your 5 miles.
If you can do another 30 minutes on a bike after a 3 mile jog, then I don't see why you can't do another 3 miles on the ground instead.
Reply:well because your 22 and awoman you may not need to hear this but im on the track team and i was told when i started that i needed to work on my breathing so it may not be the strength you need it may be the breathing
Keep hydrated and have fun! :)
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