Runners advice needed
renae161
Posts: 334 Member
How do you increase your stamina during runs or jogs?
1
Replies
-
Literally, just keep running. Are you a beginner? There are apps such as C25k that aim in building stamina over several weeks while working in the proper amount of time to rest. It also doesn't over complicate things with intervals and threshold training. But you can only get good at something the more you do it. Same philosophy applies here.2
-
Run for longer.
What's your current level?0 -
I don't run as often as I'd like since my knee injury a while back, but i've got a new knee brace, so I'm hoping to start running more and be able to do more cardio. Thank you for your help. I will download the app
0 -
intervals1
-
mgalovic01 wrote: »intervals
Really? Come on. Stop trying to purposely injure people. You have no idea how long they've been running. This is getting old.9 -
mgalovic01 wrote: »intervals
Really? Come on. Stop trying to purposely injure people. You have no idea how long they've been running. This is getting old.
It is getting old.2 -
I don't run as often as I'd like since my knee injury a while back, but i've got a new knee brace, so I'm hoping to start running more and be able to do more cardio. Thank you for your help. I will download the app
I'd agree that C25K is a good way to get started. The structure pushes you to a decent length session, between 30 and 40 minutes, with the run/ walk intervals giving you an opportunity to recover.
With the run intervals don't threaten your place, run at a pace that you can still talk.1 -
mgalovic01 wrote: »intervals
Do you even run?
OP, building endurance means training slow and gradually building up time/distances. Depending on your level of fitness you may want to start with just walking the introduce short, slow running intervals (eg walk 9 run 1) then gradually add 1 minute of running (walk 8, run 2) etc until you can slowly run 10 minutes without walking. From there you gradually extend you running intervals (walk 1 minute in between) until you're able to run the time/distances you want to (hint: runners tend to be a little crazy , when you can run 5km your brain will mess with you asking why not 10km etc....it can be addicting in a good way)5 -
I didn't time myself last night, so I will time myself tonight on my run and update you all on how long I ran until I needed to stop.0
-
If you had a knee injury, make sure you give yourself time to recover after each run. Also invest in a good pair of running shoes that work for your feet, stride, and comfort. I also use a foam roller after runs when I come back a little on the stiff or sore side and it has helped me tremendously.1
-
Endurance comes with miles on the feet. The best way to get more miles, is to run slowly -- really slowly. As a beginner, run every other day for 1/2 an hour or so doing a mixture of walking and running, gradually increasing the time spent running. When you can run easily for half an hour without walking, add 5 minutes to one of your runs. A week later, add another 5 minutes. Keep your pace slow and easy.2
-
Don't push yourself too much too soon. Endurance comes with time and patience. since you have an injury, you should be consulting with your doctor about your running plans. Trying to go too far or too fast could do a lot more damage.
Just to give you an idea of the course I traveled, I began (2 years ago) with just walking, and increased my distance a little more every time until I was walking 4 miles. Then I started walking faster. Once I was doing better than 4 MPH, I began working some jogging. Jog as much as I could and then finish out the 4 miles walking. Eventually I got to the point I could go the full 4 miles without walking. I'm still progressing, but I'm running 5 - 6 times a week and training for my first half marathon next spring.
I set no time limits to improve, I just tried to be a little better than I used to be.3 -
I didn't time myself last night, so I will time myself tonight on my run and update you all on how long I ran until I needed to stop.
Don't just run until you can't run any more, that will cause you to injure yourself. Do structured run/walk intervals to build stamina in a controlled manner. As others have said, take a look at the couch to 5K or similar programmes.0 -
Run longer and on those runs, run slower. Start by running slow and then slow down a bit more. Stamina comes from just being on your feet for longer.0
-
BrianSharpe wrote: »mgalovic01 wrote: »intervals
Do you even run?
OP, building endurance means training slow and gradually building up time/distances. Depending on your level of fitness you may want to start with just walking the introduce short, slow running intervals (eg walk 9 run 1) then gradually add 1 minute of running (walk 8, run 2) etc until you can slowly run 10 minutes without walking. From there you gradually extend you running intervals (walk 1 minute in between) until you're able to run the time/distances you want to (hint: runners tend to be a little crazy , when you can run 5km your brain will mess with you asking why not 10km etc....it can be addicting in a good way)
I love it. Question me, then recommend the same thing.0 -
I take short walks during my run when I need them then try to continue when I feel I'm ready, but I don't push myself too much. I ran about maybe 5 to 10 minutes, before I needed to stop. I don't see my doctor again until January for my knee. I've still been trying to workout my current workout schedule for what I do on certain days and what I don't on other's. I think running every other day maybe good to stick with. I won't run tonight since I have a test coming up tomorrow. Also, I already have the CK5 app I just haven't started it yet0
-
Yes, slow, slow, slow. Don't worry about speed right now, and gradually build up so that you don't injure you knee more. Your cardiovascular systems is going to adapt faster than your skeletal system, give it time to catch up.Run longer and on those runs, run slower. Start by running slow and then slow down a bit more. Stamina comes from just being on your feet for longer.
2 -
Go just a bit farther each time, or each week.1
-
I am doing a half marathon is 6 month training plan. My first week I ran for 3 days, xtrain the other days...but my first day I ran 3K, second day 5K third 5K.
Second week I did 5K, 6K, 5K.
This week is 5K 6K 8K..
Just keep running at a comfy pace. Your stamina will catch up to you 1 -
I'm running for 3 minutes at a VERY slow pace and then I speed walk in between for a minute. When I increase the duration of distance I go, should I also be increasing how long I speed walk or should I just keep it at 1 minute constantly?0
-
I'm running for 3 minutes at a VERY slow pace and then I speed walk in between for a minute. When I increase the duration of distance I go, should I also be increasing how long I speed walk or should I just keep it at 1 minute constantly?
Thats going to depend on how you feel. Do you feel like you could be doing more, going faster? Are you out of breath after each run interval?
If you feel like you could be doing "more", then its time to increase some aspect.
0 -
I think I'm at a good spot for now. I don't want to over do it. I'd say maybe in a day or two I can try to increase how far I run and then go from there. I just don't feel I'm ready to increase my speed and distance just yet without the outcome of my knee hurting later that night.0
-
I'm running for 3 minutes at a VERY slow pace and then I speed walk in between for a minute. When I increase the duration of distance I go, should I also be increasing how long I speed walk or should I just keep it at 1 minute constantly?
If you look at the various plans to get you to running for 30 or 60 minutes continuously, or 5/10K distance, then you'll see that the walk breaks vary in length depending on the length of the run sessions.
If you're already running for a 3 minute period, then I'd suggest starting the C25K plan, that'll do all the planning work for you, and you just need to worry about getting out there.
Don't worry about increasing your pace, that will come in time as a result of going longer.I think I'm at a good spot for now. I don't want to over do it. I'd say maybe in a day or two I can try to increase how far I run and then go from there.
The reason why using an existing plan is advised is that it does avoid the overuse injury risk, that you're more liable to if you try to do your own thing.
You said upthread that you have C25K, what are you waiting for? Week 1, Day 1 is a shorter continuous period of running than you're doing now.
1 -
I had a test that next morning so I didn't want to run that night and then be sore from the run and be late for my test because I couldn't get ready fast enough or that I'd be sore so much it'd be distracting during my test.0
-
I just completed the week 1 day 1 run on the app.4
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions