Running tips and how to build endurance

ashleyg6973

Hi! I run a 15 minute mile and will be potentially enrolled for a marathon in eight months. I would like to decrease my mileage time. I can run at 5mph for about a half hour before getting winded. My goal is to run one more mile per day than the last. Today was day one so I ran one. Any tips appreciated.

kam26001

A one mile increase per day is a bit much IMO. I'd increase after 2 weeks and only if your body feels ready for it. Running for 30 min sessions is fantastic though-- good job! I'd stay with that and re-assess after a few weeks. Your body needs to get acclimated to running. The game of running is a marathon. Also, you'd do just fine with 3 runs per week. Anything more than 4 is pushing it for a beginner.

kaizaku

You won't build endurance over night. You have to push your self. Do sprint and jog alternate them. For example, 5mins jog, 1min or 2min sprint. If 30mins max you do, gradually increase 5mins on top. You have to push your limits, Another technique you can use, wear ankle weights also you can try doing other things like running up and down a hill. Do laps. It will help. Also rest is equally important.

Chenoachem

I would recommend using a running program. You can try even a custom program like https://runsmartproject.com/training-plans/. Some of these programs have interval training built into it that will help build your speed, long runs to build endurance, and short runs for active rest. I would also suggest weight training for core and legs to help build endurance as well. Good luck.

PaytraB

The above advice is good.
Keep running 30 minutes straight, three times a week. Make one day a longer day and on that day run slower to build your stamina. On the other 2 days, run sprints and hills.
Don't increase your distance for awhile (at least 3-4 week; maybe longers) to give your body time to acclimatize. When you do increase distance, don't increase your distance more than 10%. If you're running 1 mile now, increase to 1.1 miles. Don't increase distance more than every couple of weeks. Distance running takes time.
Do you live near a running store? They have running programs that may be of interest and help to you.

Good luck on your goals. You can do this.

goatg

Increase 10% volume per week. One long run. Your other runs, get volume in.
Run 4-5 days per week. Keep it all slow for 2-3 months (sub 75% max heart rate). Strength train and cross train

Check back in 2 months