What kinds of exercises/activites will help me with endurance for running?

lucykemp2712

I'm a runner. I didn't bother with a programme I just went from not being able to run for even 30s to now racing in local leagues (well, I'm on an enforced 'break' right now thanks to some new asthma!) I started out with my other half and we just jogged for as long as we could manage, then walked, then jogged etc. We used a local 5k route each time. Always 5k but just jogged/ walked. Over time, the walk parts became shorter and the running became longer. I was elated when we did our first full 5k run and it only took a few weeks. It felt like I was dying at first but it does get easier with time.

I had a treadmill at home as well and I would run on that with my ipad taped over the control panel and would watch tv episodes and then eventually whole films whilst running. I found that way better than music as the music always threw my breathing pattern off. I cannot run with music at all.

With regard to incline walking, only do as steep as you can walk *without* holding on. if you hold the treadmill whilst fast/ fast incline walking you are not working as hard as you might think you are.

I found the best way for me to improve my running was to throw in some hiit/ intervals once or twice a week (run as fast as you can for say 30s, then walk or stop for 30-60s, or any combination of times you can manage), hills once or twice a week (preferably running hills, or a hill programme on treadmill, but incline fast walking should still help) and then just my regular runs in between.

Something to bear in mind to avoid injury- make sure your trainers are good enough for you. The wrong trainers WILL cause injuries to your legs and/or knees and/or feet. I made this mistake starting out and had to go to a physio. I ended up getting my gait assessed and got new stability/ cushioned trainers and my injury went and has not ever come back.

DO NOT do too much too soon, even if you feel you need to push yourself more. If you are unable to assess this for yourself, the couch25k or 10k is a good programme to follow. Or join a local running club. That was the best thing I did. My local club is very large and has runners of all abilities from beginners to elites (we actually have members of team GB triathlon in my club!!)

Good luck and eventually you should enjoy it more and if you don't after a few months, it may be better to find an exercise you really enjoy as that is the type of exercise that is the best- the one you enjoy and will keep doing

(sorry for my essay)

jdawson002

I've gone from non-runner to just completing my first nonstop 5K in around 8 weeks. I'm currently 102KG and 5'9 and never thought I would manage 1 mile let alone 3!! Take it slow and persevere.

amusedmonkey

@lucykemp2712 your advice is helpful, but might not be the best thing to do for someone who is carrying a lot of weight. All that weight on the ankles and knees is hard on the body, so going too fast or too long too soon would guarantee an injury. I still think a structured program would be the best route and to stay away from running HIIT for now until more weight is lost and more running experience gained. This is especially true for a treadmill because misjudging the potential high speed you could sustain for 30 seconds could cause a treadmill accident because you can't decelerate quickly enough.

gillie80

magicpickles wrote: »

gillie80 wrote: »

Hi OP, i started running 5 months ago, to train for a 10K at the beginning of October there. i went too far too fast and ended up with shin splints; really painful and can be quite damaging if you don't let them heal. my advice would be be to go with a programme, c25k or or c210k, since that is your goal. it starts you off slowly and builds, allowing 10k in 60 minutes by the end of the 14 weeks. i'm nowhere near that, but as i have medical issues i figure that as long as i can do a 10k i'm doing ok. I also do an aerobics class once a week which helps with my general fitness (plus i get battery operated glow sticks lol)

be the tortoise, not the hare and you'll get there quicker.

Wow, thats quite fast. My goal is to run 10km by the end of next year. Do they tell you who can get to 10kms in 14 weeks? because I am still somewhat obese.

I know. i thought so too. i know my best mate, who is like a rake these days, is just over 60 minutes. i'm closer to 90 but the point of the app i think is it doesn't matter the time you do, as long as you can do it. i'd like to think come February next year i'm closer to my goal but i'm concentrating on improving my 5km time first.

darrensurrey

FWIW I pedal on a gym bike while watching YT videos or reading when I want to keep my cardio levels up. Seems to work.

As for enjoying running and sprinting, I do find it handy to be able to sprint across a tennis court but I would never find it fun to go on a 5k run (I did long distance running in school and hated it). You might want to consider another form of exercise to enable you to eat more - a gym class or a sport; pick something that you think would be fun.

RoxieDawn

I agree on the cross training aspect so hopefully your trainer has a plan mapped out..

I never used a trainer, but I do cross train and add strength training that has helped me be a better runner.

ctnj2005

I started running almost a year and a half ago. I started with an awesome running start program w/ a running club. What helped me with my endurance was interval training working my way up at a steady pace over about 12 weeks( walk/run while decreasing the walking over time) jumping rope really helped with endurance, weight training a few days a week to increase the strength in my leg muscles and training on hills outdoors. Be sure to also take your proper rest days and don't skip on the complex carbs on the days you run. Happy running!!

mgalovic01

Switch to whole grains. Try some type of protein bars and wholegrain oat, or granola bars instead of other sweets. You can switch from milk to almond milk. Get into the habit of preparing your own meals. Pinterest has many good recipes. When you run, land on your toes to take stress off your joints. Try power walking. In workout clothes with hand weights you'll look fine.

mgalovic01

Oh, if you don't like running, you should try calisthenics or weight lifting. Body-weight squats are also great. If you can bust out a few sets of those throughout your day, and maybe some push-ups, that would be good.

TavistockToad

mgalovic01 wrote: »

Switch to whole grains. Try some type of protein bars and wholegrain oat, or granola bars instead of other sweets. You can switch from milk to almond milk. Get into the habit of preparing your own meals. Pinterest has many good recipes. When you run, land on your toes to take stress off your joints. Try power walking. In workout clothes with hand weights you'll look fine.

Please explain how swapping from milk to almond milk helps running?

mgalovic01

Less calories. You'll lose weight. Dairy causes some people to be bloated, and produces inflammation. You'll have to pay attention to your diet and how it affects you to find out what works for you. Raw almonds increase testosterone. That's something to consider.

RoxieDawn

mgalovic01 wrote: »

Oh, if you don't like running, you should try calisthenics or weight lifting. Body-weight squats are also great. If you can bust out a few sets of those throughout your day, and maybe some push-ups, that would be good.

but this is about running...

mgalovic01 wrote: »

Less calories. You'll lose weight. Dairy causes some people to be bloated, and produces inflammation. You'll have to pay attention to your diet and how it affects you to find out what works for you. Raw almonds increase testosterone. That's something to consider.

Less calories and you will lose weight thats a given no matter where they come from..

mgalovic01

RoxieDawn wrote: »

mgalovic01 wrote: »

Oh, if you don't like running, you should try calisthenics or weight lifting. Body-weight squats are also great. If you can bust out a few sets of those throughout your day, and maybe some push-ups, that would be good.

but this is about running...

mgalovic01 wrote: »

Less calories. You'll lose weight. Dairy causes some people to be bloated, and produces inflammation. You'll have to pay attention to your diet and how it affects you to find out what works for you. Raw almonds increase testosterone. That's something to consider.

Less calories and you will lose weight thats a given no matter where they come from..

But he said he didn't like running. There are a bunch of other things he could do.
I was just responding to the message right above mines when it came to the almond milk thing, but didn't quote it.
I do not believe all calories are equal. For example, servings of white rice and brown rice that have the same amount of calories get used up differently. The white rice being more of a simple carb gets burned up faster, giving you less time to use up the energy before it is stored as fat. The brown rice, containing a more complex carbohydrate, is more slow release, giving you more time to expend that energy.
Also 20- 30% of the calories from protein get used up just digesting them. 5- 10% get used up digesting carbs, and 0- 3% get used up digesting fat.

RoxieDawn

mgalovic01 wrote: »

RoxieDawn wrote: »

mgalovic01 wrote: »

Oh, if you don't like running, you should try calisthenics or weight lifting. Body-weight squats are also great. If you can bust out a few sets of those throughout your day, and maybe some push-ups, that would be good.

but this is about running...

mgalovic01 wrote: »

Less calories. You'll lose weight. Dairy causes some people to be bloated, and produces inflammation. You'll have to pay attention to your diet and how it affects you to find out what works for you. Raw almonds increase testosterone. That's something to consider.

Less calories and you will lose weight thats a given no matter where they come from..

But he said he didn't like running. There are a bunch of other things he could do.
I was just responding to the message right above mines when it came to the almond milk thing, but didn't quote it.
I do not believe all calories are equal. For example, servings of white rice and brown rice that have the same amount of calories get used up differently. The white rice being more of a simple carb gets burned up faster, giving you less time to use up the energy before it is stored as fat. The brown rice, containing a more complex carbohydrate, is more slow release, giving you more time to expend that energy.
Also 20- 30% of the calories from protein get used up just digesting them. 5- 10% get used up digesting carbs, and 0- 3% get used up digesting fat.

magicpickles

mgalovic01 wrote: »

RoxieDawn wrote: »

mgalovic01 wrote: »

Oh, if you don't like running, you should try calisthenics or weight lifting. Body-weight squats are also great. If you can bust out a few sets of those throughout your day, and maybe some push-ups, that would be good.

but this is about running...

mgalovic01 wrote: »

Less calories. You'll lose weight. Dairy causes some people to be bloated, and produces inflammation. You'll have to pay attention to your diet and how it affects you to find out what works for you. Raw almonds increase testosterone. That's something to consider.

Less calories and you will lose weight thats a given no matter where they come from..

But he said he didn't like running. There are a bunch of other things he could do.
I was just responding to the message right above mines when it came to the almond milk thing, but didn't quote it.
I do not believe all calories are equal. For example, servings of white rice and brown rice that have the same amount of calories get used up differently. The white rice being more of a simple carb gets burned up faster, giving you less time to use up the energy before it is stored as fat. The brown rice, containing a more complex carbohydrate, is more slow release, giving you more time to expend that energy.
Also 20- 30% of the calories from protein get used up just digesting them. 5- 10% get used up digesting carbs, and 0- 3% get used up digesting fat.

Actually, I'm a lady, but thanks

mgalovic01

Actually, I'm a lady, but thanks[/quote]


You got a big pickle for lady j/k lol sorry

MelanieCN77

magicpickles wrote: »

I should also mention I have a treadmill, and netflix, so I can multitask (and for those that say this isn't possible, one of the trainers at my gym did this while training for a marathon). I haven't ran and watched a tv show, but I have walked.

Pfft that's almost the only way I can bear long treadmill sessions. I totally run and watch Netflix. I've mounted a shelf on the wall for my iPad and use my bluetooth earbuds.