running watches speed and distance image
Azazel
Could someone tell me how to increase my stamina and my running speed. Any tips?
Answer
Run, run and run. It's the only way you're going to be able to improve your stamina so that you can run faster without getting tired. The reason that you're feel so tired after your runs is because your body is out of shape, and when you're out of shape it really hurts to exercise. But here's the good news, anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I suggest that you start where you can, if you can only run 1 mile, than run 1 mile 4-5 times a week until it gets easy for you to do, then increase your distance to a full mile. Keep running that mile until it gets easier for you to do, start with what you can and allow your body to adjust and grow stronger. Remember you don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded. So by the time that you run the race at your school you should be able to drop your times substantially. But I cannot stress enough, the only way you're going to build up your endruance is through continued running. You can't run once a week and believe that you're going to be in good shape, you have to be out at least 3-4 times weekly.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength. Then, when you feel like you're in better shape you can start upping your distances.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
If you follow this schedule for a couple of months you'll find that running 2 or 3 miles is not big deal at all, you won't have cramps, you won't run out of breath and you'll feel great. That said, the only way you're going to improve is to work hard and stay dedicated, running once a week is not going to build up your endurance. Stick with it and I think you'll be amazed at the results. I hope that helps, feel free to message me if you have anymore questions!
Run, run and run. It's the only way you're going to be able to improve your stamina so that you can run faster without getting tired. The reason that you're feel so tired after your runs is because your body is out of shape, and when you're out of shape it really hurts to exercise. But here's the good news, anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I suggest that you start where you can, if you can only run 1 mile, than run 1 mile 4-5 times a week until it gets easy for you to do, then increase your distance to a full mile. Keep running that mile until it gets easier for you to do, start with what you can and allow your body to adjust and grow stronger. Remember you don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded. So by the time that you run the race at your school you should be able to drop your times substantially. But I cannot stress enough, the only way you're going to build up your endruance is through continued running. You can't run once a week and believe that you're going to be in good shape, you have to be out at least 3-4 times weekly.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength. Then, when you feel like you're in better shape you can start upping your distances.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
If you follow this schedule for a couple of months you'll find that running 2 or 3 miles is not big deal at all, you won't have cramps, you won't run out of breath and you'll feel great. That said, the only way you're going to improve is to work hard and stay dedicated, running once a week is not going to build up your endurance. Stick with it and I think you'll be amazed at the results. I hope that helps, feel free to message me if you have anymore questions!
How do I start taking up running for exercise?
jamiesch@p
I want to take up running, I only walk a little bit, but I will start more, what it the best way to train my self to run a mile.
Answer
First, find a way to keep you motivated to run everyday.
Then, find comfortable shoes. The shoes have to provide adequate support.
After that, decide if you want to run indoors or outdoors; outdoors provides scenery, routes, and terrain, but causes strain on your knees and shins, due to the hardness of the concrete. This can be prevented by running on grass, or getting cushioned shoes, which reduces the impact. Indoor running will be more tedious, because the treadmill doesn't go anywhere. Also the treadmill doesn't give you as much of a workout as running outdoors.
Stretch AFTER you run; before can increase odds of injury. Make sure that you stretch the muscles needed in running; arms, calves, hamstrings, quads, and gultes.
Run every day. Routine is crucial for building up this habit. For a break, take Sundays off, then every other Sunday, then finally the last Sunday of the month. If you start feeling fatigued every time you jog, decrease your distance, or go at a slower pace. Also, keep your distance recorded.
Start off slow. When you start to feel comfortable, then you can increase the speed.
The Golden Rule in running is to never increase your mileage by more than roughly 15% each week. This helps prevent injury and feelings of frustration. It is also a better faster and easier way to get fit (instead of having large jumps in mileage).
Don't overhydrate in the summer; this can cause a sodium imbalance, which is just as bad as dehydration.
I recommend a sports drink every 2 days, so water, water, sports drink.
Watch where you're going in cold weather; icy surfaces can lead to injury.
Enjoy running, and good luck!
First, find a way to keep you motivated to run everyday.
Then, find comfortable shoes. The shoes have to provide adequate support.
After that, decide if you want to run indoors or outdoors; outdoors provides scenery, routes, and terrain, but causes strain on your knees and shins, due to the hardness of the concrete. This can be prevented by running on grass, or getting cushioned shoes, which reduces the impact. Indoor running will be more tedious, because the treadmill doesn't go anywhere. Also the treadmill doesn't give you as much of a workout as running outdoors.
Stretch AFTER you run; before can increase odds of injury. Make sure that you stretch the muscles needed in running; arms, calves, hamstrings, quads, and gultes.
Run every day. Routine is crucial for building up this habit. For a break, take Sundays off, then every other Sunday, then finally the last Sunday of the month. If you start feeling fatigued every time you jog, decrease your distance, or go at a slower pace. Also, keep your distance recorded.
Start off slow. When you start to feel comfortable, then you can increase the speed.
The Golden Rule in running is to never increase your mileage by more than roughly 15% each week. This helps prevent injury and feelings of frustration. It is also a better faster and easier way to get fit (instead of having large jumps in mileage).
Don't overhydrate in the summer; this can cause a sodium imbalance, which is just as bad as dehydration.
I recommend a sports drink every 2 days, so water, water, sports drink.
Watch where you're going in cold weather; icy surfaces can lead to injury.
Enjoy running, and good luck!
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