Runners advice needed

renae161
renae161 Posts: 334 Member
edited November 13 in Fitness and Exercise
How do you increase your stamina during runs or jogs?

Replies

  • vespiquenn
    vespiquenn Posts: 1,455 Member
    edited December 2016
    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.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Run for longer.

    What's your current level?
  • renae161
    renae161 Posts: 334 Member
    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 :)
  • mgalovic01
    mgalovic01 Posts: 388 Member
    intervals
  • mgalovic01
    mgalovic01 Posts: 388 Member
    dewd2 wrote: »
    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.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    renae161 wrote: »
    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.
  • renae161
    renae161 Posts: 334 Member
    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.
  • Charlene_1985
    Charlene_1985 Posts: 122 Member
    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.
  • spiriteagle99
    spiriteagle99 Posts: 3,748 Member
    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.
  • silverfiend
    silverfiend Posts: 329 Member
    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.
  • tiny_clanger
    tiny_clanger Posts: 301 Member
    renae161 wrote: »
    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.
  • FatMoojor
    FatMoojor Posts: 483 Member
    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.
  • mgalovic01
    mgalovic01 Posts: 388 Member
    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.
  • renae161
    renae161 Posts: 334 Member
    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 yet
  • sky_northern
    sky_northern Posts: 119 Member
    FatMoojor wrote: »
    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.
    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.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Go just a bit farther each time, or each week.
  • CranstonJ2016
    CranstonJ2016 Posts: 142 Member
    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 :)
  • renae161
    renae161 Posts: 334 Member
    edited December 2016
    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?
  • silverfiend
    silverfiend Posts: 329 Member
    renae161 wrote: »
    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.
  • renae161
    renae161 Posts: 334 Member
    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.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    renae161 wrote: »
    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.
    renae161 wrote: »
    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.
  • renae161
    renae161 Posts: 334 Member
    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.
  • renae161
    renae161 Posts: 334 Member
    I just completed the week 1 day 1 run on the app.
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