This summer I've been doing 2 miles 2-4 times a week. I don't run the whole way, I run as far as I can then run/walk the rest. I haven't timed myself yet, but I can now run 1.25 miles without walking.

How can I get better? My goal is 1.5 miles in 14 minutes. I took run conditioning last spring and got my mile time to 10 min. but could only hold that pace for one mile. (don't laugh! )

Are there any exercises that could help my endurance? I can't go to a gym. I could also use some tips on technique, because I'm sure my stride is not what it should be. And if anybody suggests swimming I'll kick them in the butt.

7/21/2006 4:49:32 PM

sounds like you're doing it. the more ya run, the more you're able to run.

7/21/2006 4:51:36 PM

switch it up a little. do some sprints too.

7/21/2006 4:52:05 PM

Oh and I forgot to mention that some days I feel tired and can't even run a whole mile. I don't know if it's just me being lazy, or maybe getting used to the heat, or what!

7/21/2006 4:56:37 PM

^ take the car on days like that

7/21/2006 5:08:55 PM

Have you looked at this website?

http://coolrunning.com/

[Edited on July 21, 2006 at 5:19 PM. Reason : ]

7/21/2006 5:19:08 PM

run against time rather than distance. don't worry about running fast, just run continously and dont stop to walk

7/21/2006 5:20:42 PM

i'll give you the heads up

A) it's sucks right now because it's so hot, huh?

B) buy a watch, you're an engineer, take that fucking data

C) pick a distance you can run and time it everytime... it's awesome to see how quickly you'll improve in the beginning

D) i would suggest slowing working up to the point where you can run the entire distance around the eastern loop of lake johnson, 2.82 miles (when they fix that fucker, of course)... for right now you can work up to running 2.64miles, which is the distance from the tucked away parking lot (the .75 miles marker) to the 2.25 mile marker (you're running backwards here) and back. That will be good until they fix the dam

you do this, and you'll be golden

7/21/2006 5:49:49 PM

make sure your nutrition compliments your workout schedule.

7/21/2006 5:50:14 PM

don't listen to these assholes

you follow my MASTER PLAN, and you'll be the total hottie you deserve to be

7/21/2006 5:51:01 PM

oh and do work out stuff at home on off days

3 days running 3 day push ups and crunchs (you can't go to the gym) interwoven tightly

rest on sunday like god does

[Edited on July 21, 2006 at 5:53 PM. Reason : .]

7/21/2006 5:51:41 PM

oh and eat alot less

skip like 1 meal every 3 days or so

and for christ's sake... no breakfast

you want to eat breakfast, go get a decafe coffee

[Edited on July 21, 2006 at 6:01 PM. Reason : .]

7/21/2006 5:55:54 PM

The suggestion about running for time not for distance is the best. Go out to Centenial Campus behind the middle school and run on the trails. Wear a watch. Run 20 minutes. You will not be able to run it all the first time. Start your watch...run...when you have to walk, stop your watch and walk. Then when you have caught your breath, start your watch and start running again. If you have to walk again, stop the watch...then catch your breath and run again until you have done 20 minutes of running (remember to stop your watch when you walk). Do 20 minutes for 3 weeks, then try for 25 minutes. There is a track out at the middle school too, so you can mix it up sometimes. Run trail sometimes...run track & do conditioning sometimes...

7/21/2006 6:01:28 PM

Quote :

"run against time rather than distance. don't worry about running fast, just run continously and dont stop to walk"

that's the best advice for learning to increase your endurance

focus on continuing a running pace for as long of a time as you can rather than trying to reach a particular distance.

tell yourself you'll run for 30 minutes rather than 2 miles for example (or whatever)
build up the minutes rather than the distance as the days progress

eventually you'll be running a good distance a lot easier

7/21/2006 6:04:56 PM

breathing technique matters a lot. cadence breathing will help you. ask google

7/21/2006 6:24:42 PM

Quote :

" oh and eat alot less skip like 1 meal every 3 days or so and for christ's sake... no breakfast you want to eat breakfast, go get a decafe coffee "

I hope that is a joke

7/21/2006 6:27:05 PM

gonna need to do it more than twice a week. 4 minimum i would suggest.

and yes, go for time and endurance. distance will come.

7/21/2006 6:55:19 PM

i like to build my endurance by doing some interval running....i jog for 2 minutes (or however long you'd like) then run at a much faster (near sprint) pace for 30 seconds or a minute then jog 2 minutes and so on, alternating between sprints and jog. seems to work for me...good luck

7/21/2006 7:02:09 PM

^^^as do I...

7/21/2006 7:52:19 PM

Don't do too much too often. If I were you, I'd try to do some other exercises, like yoga, aerobics, tennis/raquetball, swimming or something just to use different muscles. I've known several people who start running and havent ever really run much and they get knee problems. Running is really high impact, and in my opinion, you need to take it easy on the joints...

But, good luck!

7/21/2006 8:19:00 PM

Doc says I need to start exercising BADLY.

I don't think I could run a 1/4 mile.

7/21/2006 9:01:48 PM

I used a beginners guide for a 5k... basically you warmup 5 mins walking, run 1 min, walk 1 min for a week. Each week you'll increase your run time mins (2, 3, 4, 6, 8, 10, 12, 15, 18, 20) until you get to 20 mins. You could start where ever in that plan until you build up to whatever time you want.

I started out not being able to run 2 mins without thinking I was going to die, and I ran a 5k last weekend in 34 mins.

7/21/2006 9:09:28 PM

exactly....just run as far as you can, then, the next time, add .2 miles.....or add 2 mins

its a simple formula, you must simlpy stick to your goals, even if you feel as though your body is going to die

7/21/2006 9:18:35 PM

just run, G. running & conditioning was an awesome class. THEY KEY IS CONSISTENCY. everyone will suggest something different. i say just be CONSISTENT with whatever you do and you'll be fine.

a little ab work would help and so would getting some free weights.

7/21/2006 10:59:14 PM

just hang out with black people

7/21/2006 11:22:29 PM

A 5k in 34 minutes? Damn I hope that's a joke. My fastest 5k time was 21:30 and I was pretty slow...

Nerdchick, you need to learn to just push yourself out of your comfort zone. That's the only way you'll improve.
In high school my cross country coach told us about this one girl he saw at a meet. He talked to her coach about her--apparently her dad made her run during the summer--she would run 10 miles per day. But she never did it quickly, so when XC season came around, even though she ran 10 miles/day she was the slowest person on the team.
So, like I said, get out of your comfort zone.

No whining about how tired you get or how hot it is. When I ran XC in high school, we'd do 200m sprints for 2 hours in the 105º heat and 95%+ humidity with the sun blazing, on the hot track. Or we'd run up and down the football bleachers for 2 hours. Or we'd just go run for an hour...through the woods and through some subdivision. On those days I'd occasionally get runner's high...and damn that's a good feeling.
No whining from you, come back one year.

If you actually want to get serious about it, stop drinking sodas if you currently drink them. Drink LOTS of water, all day long--not just before you run. I'm talking several bottles worth...at least 4 or 5. Preferably, drink only water and nothing else--no sodas or alcohol--just water.

[Edited on July 21, 2006 at 11:41 PM. Reason : ]

7/21/2006 11:39:26 PM

The more you workout Nerdchick the stronger you get in theory, try running farther longer next time, if you have to walk at times do it, tho. And don't forget water, the weather will kill you

7/21/2006 11:47:19 PM

^ another example of not reading the thread.

7/21/2006 11:50:11 PM

dont run outside if the heat is killing you

7/21/2006 11:53:49 PM

Quote :

"just run, G. running & conditioning was an awesome class. THEY KEY IS CONSISTENCY. everyone will suggest something different. i say just be CONSISTENT with whatever you do and you'll be fine."

7/22/2006 3:16:32 AM

Consistency is why she's still a slowpoke. Spice it up a bit! Do sprints on alternate days or something...

7/22/2006 8:23:15 AM

just broke 19min today for the 5k, ha still slow though compared to competitive runners, oh well

7/22/2006 1:14:34 PM

Quote :

"I hope that is a joke"

NO, it's not a joke

sometimes, you need to not focus on what other people think is right

and just try to fucking do it

7/22/2006 1:31:28 PM

^Skipping breakfast everyday is the stupidest piece of advice in this thread. If you do that, you're just going to feel sluggish throughout the morning and you'll likely overeat when lunchtime rolls around. Why do you think doctors advise seriously obese patients to eat 4-5 smaller meals a day rather than 2-3 large ones? I could explain why skipping meals or fasting will result in weight gain in most people, but I don't feel like writing an essay.

If you're on a serious workout schedule, the last thing you should do is start skipping meals. Just eat some fresh fruit in the mornings (you'll burn it off in a couple of hours) and ignore anyone who tells you to eat fewer meals. Cutting out fast food and eating more ruffage isn't a bad idea.

7/22/2006 2:21:53 PM

when you get too tired to run anymore, tell yourself that failure is not an option... works for me every time. when i first started exercising, i could do 5 minutes of cardio, now i can go for an hour and a half to an hour and 45 minutes at a time and still have energy to spare. it's all in your head. don't let a few pounds of skin and bone and muscle tell you what to do... put mind over matter.

[Edited on July 23, 2006 at 12:15 AM. Reason : and also some really good music might help? ]

7/23/2006 12:13:46 AM

in my case, i think i just smoke too many cigarettes

7/23/2006 12:29:58 AM

i smoke almost a pack a day too

7/23/2006 12:37:47 AM

Since nobody mentioned it - lifting weights isn't bad either. It seems like girls are always afraid of lifting weights because they think they'll get bulky; that's not true! It only makes girls more tone unless they do something abnormal. Lifting weights builds lean muscle mass and increases metabolic rate.

7/23/2006 1:32:01 AM

Oops, sorry, Amsterdam718 mentioned it, but I second that notion - weights will help you in training greatly whether you're male or female.

7/23/2006 1:51:19 AM

ride a bike every few days instead of running.

7/23/2006 2:08:05 AM

cutting soft drinks out of your diet is just an all-around smart move to make

7/23/2006 5:56:25 AM

and caffeine too, because it makes your body hold onto water

7/23/2006 7:23:12 AM

I worked up from never running in High School to running marathons in college. In your initial phases, you will need a run buddy. Someone who won't let you quit. Secondly, find a nice trail that has no option of turning back--Lake Johnson has plenty of great places to run. Watch your diet also--as mentioned earlier, cut out the soft drinks and whatnot. You'll find that once you start losing a lot of that extra weight, it's a lot easier to run. Also, a lot of people find ways to distract themselves while running--MP3 players or simply thinking about everything you need to accomplish. You'll be surprised at how well you think while you run.

As also mentioned, in the summer you will need to run in the early morning. You run best at around 50-60 degrees. Outside that range on either end, you start to slow down and lose endurance AND speed. Try also taking a Camelback or something like that with you to get water while you run.

[Edited on July 23, 2006 at 11:16 AM. Reason : .]

7/23/2006 11:14:49 AM

Get an I-Pod.

7/23/2006 11:16:57 AM

run around 11pm or midnight, when it is cool When i was in Texas for 5 months it was hot as hell during the day, but around 11 or 12 at night it felt good.

7/23/2006 1:24:58 PM

I don't mean to be a dick at all here but i got an award in kindergarten for breaking a ten minute mile...

it sounds like you are either way too out of shape or too heavy to be running.

Running is bad for your joints and potentially you could damage your health about as much as you can help it.

You'd be much better up pursuing walking or swimming for your cardio health and avoid all the shin splints, ankle wear, etc that running will give you...

it's also much easier to improve and stay committed to those two activities...

[Edited on July 23, 2006 at 1:36 PM. Reason : a]

7/23/2006 1:27:30 PM

yeah, you are being a dick

7/23/2006 1:41:35 PM

Thanks for the advice everybody! Guess I'll have to give in and buy a digital watch.

Just to answer some of the things that have been mentioned . . .

I'm living in Virginia right now. So far I have been running on a dirt trail around a lake similar to Lake Johnson. I run from the start marker to the 1 mile marker and back. I've gotten a lot better at hills, the hills aren't big but previously I couldn't make it up one.

My diet is very healthy. I switched my bread & pasta to whole wheat. The only fluids I drink are water, skim milk, and coffee (1 cup a day). Also I eat lots of raw fruit & vegetables. Once a week I'll eat a pint of ice cream, but that is my only dessert. This is the healthiest I have ever eaten in my entire life. I'm gaining weight though WTF is wrong with me?

For run conditioning, we had to do a 10k. I ended up doing 2 of them, because my mom signed me up for another one. In both of them my time was 1:15 I didn't run the whole way though.

And as for swimming, I happen to know that it's not going to help. I've been doing that my entire life! I was always best at distance/endurace events in swimming, for example I did a 5 mile swim last year. Does that mean that I'll be able to do distance running?

7/23/2006 2:58:26 PM

You're probably gaining poundage because your increased activity is increasing your muscle mass. Don't forget that muscle weighs more than fat.
Consider not eating at night and drinking more water in case you get hungry while you're trying to sleep.

7/23/2006 3:06:37 PM

set em up!

try using an elliptical machine instead of running, it's better on joints and stuff (so a doc told my mom after her knee surgery)

7/23/2006 3:20:57 PM