Endurance help

danisshh
danisshh Posts: 1
in Fitness and Exercise
I used to be a varsity soccer player and haven't gained that much weight, (I'm considered high normal for my BMI) and I used to be able to run a whole lot more. Now, about three years later, I can run a good two minutes at 8.2-8.6 with no difficulty, but any longer than that, I completly run out of breath or I get too tired, or my shin splints will start acting up, or something happens that I have to stop. I can't run at a lower speed, it's just not possible for me, unless I walk really fast. Is there a way to increase the amount of time that I can run for? I have been running everyday off and on for at least an hour everyday to get up to the 400 calories burned mark, but I still cannot increase my endurance. Is there someway to help this? Or by eating certain foods, or stretching special ways?

Replies

  • rybo
    rybo Posts: 5,424 Member
    Run slower. It is possible
  • jrline
    jrline Posts: 2,353 Member
    edited October 2014
    Use the Runner's World Runner's Diet of 50% carbs, 25% fat, and 25% protein. Plus start out slower and find your grove. I have become a runner after walking and then migrating to jogging. Don't outrun yourself. I finished my first official 15k in 1:26:29 and I was never out of breath. Good Luck

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    Stand on the edge of a step and raise and lower yourself at least 3 reps of 10 should help the shin splints.
  • dbmata
    dbmata Posts: 12,950 Member
    Start slower. Get your base down first.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    Not sure why you cannot run slower but to build your aerobic systems you should be running around 65% of your race time to build your energy systems.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    I call BS. You can run slower. If I can, you can.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    iStock_000001579283XSmall.jpg
  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    You have to slow down. Any runner will tell you this (as above).
  • TAsunder
    TAsunder Posts: 423 Member
    What do you mean you can't slow down? Contrary to popular belief, sharks generally will not die if they stop moving, so if you are a shark then feel free to slow down.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Agree with previous posters... slow down. It'll feel unnatural, especially at first, but go with it.
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    Pacing is a skill to be learned and practiced.

    I say this twiddling my moustache like a knowledgeable Sir, but my husband is a runner, not me. I run on a treadmill and manage to run 3 miles with no difficulties, but when I started running outside I thought I was going to puke up my lungs after about 10 minutes because I was running so fast, though I didn't 'feel' I was running any quicker than the treadmill setting.

    It'll no doubt feel weird but as the guy above said, just go with it. The choice is to get there a little more slowly or not at all.

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