Running Endurance Question!
katiezi
Posts: 44 Member
I've been running now for a few years but am now starting to actually feel like a "runner." I really need to work on endurance. I get my head so wrapped around my mile time that I can really only run for about 1 1/2-2 miles before I'm done. I have a hard time admitting that my mile time will be slower but I will be able to run for a longer amount of time. So the question is, does anyone have good suggestions for pacing and endurance? My goal is to successfully run a 5k during the summer without being stuck at the very end of the pack.
Thanks mfps! you all rock
Thanks mfps! you all rock
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Replies
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To build endurance....two words: slow down.
If you've been running for a while and are pooped after 2 miles you're running too fast. Having said that, a balanced training plan will include tempo runs which are typically shorter distances at a higher intensity.
The best way to slow down is to run with a buddy and run at a pace where you can carry on a conversation, if you haven't got a buddy to run with (I run solo almost all of the time) you will have to will yourself to slow down, I've found that by controlling my breathing (count footfalls, 4 in, 4 out) I can slow down more easily for my long runs. Something else to consider (I love my gadgets) is to get a Garmin and watch your pace, if you;'re goal is to run 6:15 kms and you're running at 5:50 just slow it down.0 -
As I've added mileage I've had to slow down my pace. The good thing is that as my runs have gotten progressively longer, my shorter runs have gotten faster. I started running a little over a year ago and this past fall/winter focused on marathon training, and this spring I've PR'ed both of my races so far by at least 3 minutes.0
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Use a heart rate monitor and stay below 80% of your max heart rate.0
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Use a heart rate monitor and stay below 80% of your max heart rate.
Why below 80%? Would perceived effort not be better as HRMs tend to calculate zones based on 22-age?0 -
Another thing that might help is choosing a route that is longer than 1.5-2 miles. Find a route that is 3 miles, and make the determination to run the entire thing. That might make you after the first mile to force yourself to slow down in order to complete it all. I know for myself, my first mile is always my fastest, and the other are much slower. I am still working on pacing myself, but I have learned to not get discouraged- because whether its a 7 min mile or a 10 min mile- it is still a mile!
I also run with an arm band that I keep my iphone in (no head phones). I have a program called run meter that will track my run with a gps- and when I am finished it gives me my splits for my miles, so I can see how fast I have been going. It has helped me to try and slow down my face for my first mile, and keep it pretty even over the course of my runs now.
It really is a mental game- so if you need to, say to yourself (i am going to keep running to that lamp post, or to that street) usually when I do that, I make it to that point, and realize that I don't feel awful, and want to keep pushing myself to run further.
Good luck!0 -
To build endurance....two words: slow down.
If you've been running for a while and are pooped after 2 miles you're running too fast. Having said that, a balanced training plan will include tempo runs which are typically shorter distances at a higher intensity.
The best way to slow down is to run with a buddy and run at a pace where you can carry on a conversation, if you haven't got a buddy to run with (I run solo almost all of the time) you will have to will yourself to slow down, I've found that by controlling my breathing (count footfalls, 4 in, 4 out) I can slow down more easily for my long runs. Something else to consider (I love my gadgets) is to get a Garmin and watch your pace, if you;'re goal is to run 6:15 kms and you're running at 5:50 just slow it down.
Completely agree! I'm no expert, but I've run a few 5K's and am training for a relay marathon (4 person team). When I run with my friend, and we chat a little, I find that I'm holding back to be able to talk while running. We take a slow and steady pace, but I'm not worn out where I have to take walk breaks. I'm not sure which is better - run hard, then walk, or keep a slow, steady pace. Either way, it works out the same. But I do know that it's easier to keep going at a slow, steady pace, then to force myself to run again after walking.
I also agree with gadgets. I listen to music on my phone when running, and I use Cardio Trainer app. The app will periodically tell you your pace. I have found this works just as well as pacing yourself with another runner.
I'll be anxious to see other replies to your question!0 -
Definitely slow the pace down. I look at it this way - If I'm in danger I want to be able to run far more than I want to be able to run fast.
Most 5k's are run/walks, so no need to worry about where you'll be in the pack. There are always people who just go to walk so as long as you even barely trot, you won't be at the end. And even if you are, so what? Most people don't even have the guts to enter a 5k.0 -
My HRM let me input a max heart rate value myself. 220-age is too low for me. And to answer your question about perceived effort, if you're type A and always wanting to go fast-fast-fast it's more helpful to have a number flashing at you than trying to make a subjective judgement about how you feel.Use a heart rate monitor and stay below 80% of your max heart rate.
Why below 80%? Would perceived effort not be better as HRMs tend to calculate zones based on 22-age?0 -
Read the article here http://www.mcmillanrunning.com/articles and use the pace calculator at that site to calculate your various training paces.
To build endurance run lots of miles. What is likely to happen is that after a few months training to build your endurance you will be able to run a faster mile when you want to.
To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.0 -
MAF method is well known for endurance HR settings.
But 5K is hardly endurance, as you could go all out and still have glucose stores to power that effort.
But you would need to slow down for longer distance. Problem now is you are used to going fast for any decent effort.
If you have been breathing in/out on every right food step for instance, you might switch to breating in on right foot down, for 3 step cycle, in on 3 foot steps, out on 3.
That almost makes you slow down automatically.0 -
I am in a similar boat.
I took up running in January because I wanted to build endurance.
If I wasn't part of a group I doubt I'd make it even half a mile on my own...lol They push me to run the full 5km every time! That being said, I take it very slow and I am always the last one in the group to make it across the 'finish line'.
So that is my suggestion...run with others. It will really help you. 0 -
I'm training to finish a half marathon and my peak week is only 25 miles...To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.0 -
I find that music with a tempo equivalent to how fast you want to run is key. I found a CD that works well for keeping me at a slower pace, but I was able to jog for 20 whole minutes using it! I was so proud of myself. It's ~4.1 or 4.2 mph, but I can now make 1.33 miles! LOL! As everyone else said, go slower so you can go longer.0
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If you ran more you would be able to race faster. After this race increase your mileage as your body allows and see what happens.
I'm training to finish a half marathon and my peak week is only 25 miles...To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.0 -
forget your mile times now..worry about running for time and increasing it with each run
the distance comes with increased time
increased distance and time means making those two miles easier...slower but easier
tempo runs as suggested can be utilized also
if you can run with someine, run with them and run at a comfortable talkable pace
if you run alone like me and listen to music, pick songs you can sing along to as you run
apps are out there for your phone
I have runkeeper ..it tells me every ten minutes my distance pace and speed and keeps track of my route0 -
I'm training to finish a half marathon and my peak week is only 25 miles...To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.
Same here......0 -
exactly - slow down, speed racer :laugh:
I agree - focus on adding more miles - chose a route thats 3 miles and go - walk if you need to but DONT worry about your time.
Its about increasing miles, not minutes.
when Ive got a small runs, 3-6, I always faster... but my mind changes & my gate slows when I know I need to conserve my energy for a 10+run. Cause you know, deep down, you dont want to be miserable
good luck!0 -
Read the article here http://www.mcmillanrunning.com/articles and use the pace calculator at that site to calculate your various training paces.
To build endurance run lots of miles. What is likely to happen is that after a few months training to build your endurance you will be able to run a faster mile when you want to.
To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.
I run 70 at my peek in the run in to marathon, will be doing similar for an ultra.
Advising someone to try to get to 70 miles a week for their first 5k? What planet you on brah?0 -
OP needs to build endurance, not speed.
If you ran more you would be able to race faster. After this race increase your mileage as your body allows and see what happens.
I'm training to finish a half marathon and my peak week is only 25 miles...To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.
And I'm actually decreasing miles after the half marathon to work on my 10K pace, but thanks anyway.0 -
bump.0
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Depends on the issue is it your muscles are sore, difficulty breathing, or just lack of motivation?
Muscular - I started running in Oct 2009, and I started with couch 2 5KM which is excellent (kind of slow at the begining), but great for getting muscles used to the distance. Building up from week 1 - 9
Breathing - As was mentioned before you need to keep a decent, conversational pace, and regulate your breathing with your feet landing. I normally take a breathe for 2 steps ad then exhale for 2 steps. Try and make it a habit to breathe in through your nose and exhale from your mouth. (more oxygen through nostrils)
Motivation - Find a circular route (scenic if possible) that is 5km. I use mapmyrun.com to gps track my routes or search for other routes. I'm not a big fan of music when I run cause I like to hear my foot falls, but I have heard listening to music with proper bpm helps a lot. Of course I hear running with someone else helps for motivation, I wouldn't know cause I always run alone 0 -
Exactly. This is why I recommend heart rate training to everyone who will listen. Your brain will trick you into thinking that you can't go as hard some days and can go harder on others. In reality, your heart will tell you the truth. It will remind you to push it when you don't feel like going harder but you are physically able to. It also reminds to slow down when you are going too hard and your body needs recovery.
My HRM let me input a max heart rate value myself. 220-age is too low for me. And to answer your question about perceived effort, if you're type A and always wanting to go fast-fast-fast it's more helpful to have a number flashing at you than trying to make a subjective judgement about how you feel.Use a heart rate monitor and stay below 80% of your max heart rate.
Why below 80%? Would perceived effort not be better as HRMs tend to calculate zones based on 22-age?
I've used heart rate monitors for 20 years and wouldn't think of working out without one.0 -
I'm training to finish a half marathon and my peak week is only 25 miles...To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.
Same here......
Same here0 -
google jeff galloway. the Galloway method rocks!0
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To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.
Umm, dude. That's just nuts. And wrong.0 -
I said 30. Beyond that, more is better up to around 70 as your body can handle it.
I run 70 at my peek in the run in to marathon, will be doing similar for an ultra.Read the article here http://www.mcmillanrunning.com/articles and use the pace calculator at that site to calculate your various training paces.
To build endurance run lots of miles. What is likely to happen is that after a few months training to build your endurance you will be able to run a faster mile when you want to.
To really train for a 5k you should be running a minimum of around 30 miles per week. If your body can handle it, more is better up to around 70 miles per week.
Advising someone to try to get to 70 miles a week for their first 5k? What planet you on brah?0 -
I tend to narrow in on how fast I'm going too, but there's a lot of be said for distance! I'm training for a 10k now, and I'm worried about slowing my time, but I know that to get to the 6 mile mark, I need to slow down, and progress will build from there.0
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Definitely slow the pace down. I look at it this way - If I'm in danger I want to be able to run far more than I want to be able to run fast.
Most 5k's are run/walks, so no need to worry about where you'll be in the pack. There are always people who just go to walk so as long as you even barely trot, you won't be at the end. And even if you are, so what? Most people don't even have the guts to enter a 5k.
+1
Most 5k's are about fun. So have fun.0 -
I have increased my endurance by slowing down, at a slower pace I can go way longer, and it feels great.0
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I can't tout HIIT training enough.
Short run days for me mostly consist of sprint intervals to increase my cardiovascular endurance and then my trick for increasing distance has been not to think about how FAR I'm going but to run for time. I know that just on an average long run I run about a 9 minute mile pace. If I'm going for a long run I run 30 minutes out at a pace that leaves me ABLE to run back 30 minutes. That sometimes means slowing down to a trot to catch my breath if I start out too hard.
If I start getting tired which I do (usually about mile 3) I focus on breathing and form and push through. Once I break that wall running gets even easier than it was when I started out (sometimes it feels like I could run forever). The longest I've gone like this was a surprising (to me) 8 miles at a solid 9:10 pace.
Just keep going. It's OK to slow down a little and as you're able to run farther, the faster you'll be able to run a shorter distance.
Good luck and keep running and remember the only person you're racing when you're training is YOU.
You only need to go farther and faster than YOU did last time.
:drinker:0
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