increasing endurance - running

megstoo

I do a bootcamp workout 4-5 days a week that I love. It's always a mix of cardio type workouts with strength. Sometimes it's all strength and then a 1 mile run at the end of the class, sometimes it's throwing medicine balls, tires etc - the workouts are never the same.

I've never been a strong runner - I'm more of a slow jog. I know part of the problem is my breathing (I do have asthma but I don't let that stop me). If we're doing sprints I'm usually in the ok because they're short but the minute it's a lap around the building (usually it's 5 laps around the building) I'm always ALWAYS at the back. I can start out ok but quickly get passed because I end up slowing down and at the end of the run I'm always the last one back. I've tried running/jogging on my own at home and it's always the same thing, I'm quickly slowing down.

Any suggestions on how to increase my endurance?

hermann341

In order to run more miles, you need to run more miles. Since you're usually doing a 1 mile run during your class, you'll want to pick an non-class day to do a longer than 1 mile run. The usual recommendation is to only increase your weekly running miles by 5% to 10% a week. So if you do 5 miles total for the week from your class, you'll want to do a 1.5 mile run. The next week it will be a 2 mile run, and so on. Simply running more will increase your endurance over time. The sprints you do will increase your speed. As for slowing down during your runs, I suggest you start a little slower, so that you can keep a more even pace throughout your run.