How can i get better endurace for running?
455311
at 53 sec (assuming you're a guy) you should try and do some 600s and 800s.  having a good 800 makes your finish stronger- you lose a little bit of power, but you can keep your power very well.  world class 800 runners can do 45-46 sec. 400s.  you should try to shoot for 2:10-2:20 in the 800 and see how it works
285990
you need to switch up from distance running to sprinting. this will help you gain endurance and speed. \nthere are 2 ways to do this; distance one day, sprints the next day. or run 2 miles or so, every 2 tenths of a mile (or lap or whatever distance you will be able to determine is good), sprint, then run normal, repeat the process of switching to a sprint and then slowing down, not to a jog but still a brisk pace. Good luck! I know it will be an experience you will never forget.
43115
You need to work on your endurance. Go for a daily jog and slowly step up your distance. Strat with a mile and every two to three weeks add another mile. Try some insoles, I recommend Superfeet, you can find them at a hiking/outdoor store.
563267
Check with USATF. \nThey may be able to put you in touch with a local program. \nYou could also check with the local running shoe stores. \nFind out what running clubs there are in your area. They may sponsor something or know who does.
487154
Be consistant--train almost every day to gain your base. To get faster do hill repeats and speed training ie: intervals, tempo runs, fartleks, etc.
899731
Track season is the greatest time of the year, next to basketball of course.\n\nTo improve your time, you need to be sure to get in plenty of miles--even though it's not a long race, miles help any runner above the 200m.\n\nAlso, don't forget about the quick stuff. A 200-300 yard hill is an excellent workout for middle distance runners. All out, all the way up.\n\nRepeat 200's, 300's, 400's, and 600's are crucial too. (Obviously not all at the same time)\n\nA big part of running well, to me, is having someone to run with. Take a friend with you, and if they aren't as fast, give them a head start, and work to catch them.\n\nAs far as diet goes, make sure you consume enough calories--a big mistake that a lot of girl runners make. Make sure you have a good balance of carbs, proteins, and fats, too. Also, make sure you get plenty of iron. Too many runners have collapsed because of anemia. Hope this helps! :D
668702
running is an impact sport though not as bad as boxing or contacts. Don't start off running 6-7 minutes straight. Instead only run for about 2-4 minutes, walk for a few -3 and run a little more again. Don't try to run a mile the first day out because you will hurt muscles that aren't used to running. Run a 1/4 mile, walk 1/4, run 1/4, walk 1/4. DO this for like 3 days a week for a week or two to build your resistance and muscle up. Afterwords, go to 1/2 run, 1/4 walk, 1/2 run, 1/4 walk. repeat this again for a week or 2. Don't add too much too soon becaue you'll make yourself prone to shin splints or stress fractures or ankle sprains or arch pains. Also, when you run, USE RUNNING SHOES. Not tennis shoes or basketball shoes. RUNNING SHOES. What kind depends on you but remember this, you get what you pay for with running shoes. when actually running, pace yourself and try to hit with the heal and roll the foot forward and kick off with teh toes and plant of foot. don't make your knees stiff either. Stand up straight and breath in through nose, exhale through mouth. breath in, three or four steps, breath out. Good Luck.
697390
A float you a couple of suggestions.\n\nTake your shoes into a professional running store.  Let them watch you run.  Many of the better stores also have sophisticated tools to get a fix on your foot strike tendencies.  Being in the right shoe makes a big difference. \n\nIf you have flat feet, or pronate, supinate, or are a natural heel striker, they will get you in the right shoe.  It's also possible that you are bio-mechanically doing what you are built for.  If you are having pain, or other issues, and orthopedist could help.\n\nThe next thing is comfort.  Focus less on how you strike the ground, and more on your overall comfort and effciency.  Do you flail your arms?  Do you take unusually long strides?  Do you bounce?  The goal is to transmit your energy forward as best possible, spending little time in the air.\n\nA video camera is a great tool.  Even a friend can film you.  Have your friend shoot you running toward the camera, away from the camera, and from the side.  You can watch yourself, and if you have access to a coach, get some feedback.\n\nLast, the biggest part of running faster is sheer cadio-vascualr fitness.  You will get better over time.
893221
Analysing your question, I think your objective is to achieve a good timing for 2.4km run. For runners, 2.4km is not considered long. Here are my tips for improving your timing for 2.4km:\n\na.   Get a running partner who can do about or better than   10mins to train with you. \nb.   Train on a longer distance than 2.4km, such as 5km, to         prepare yourself mentally\nc.   Train on gradients to build your muscles and endurance\nd.   Adopt a breathing techniques such as 2-in-1-out or 2-in-2-out or just the breathing rhythm comfortable to you\ne.   During running keep your mind occupied by concentrating   on the breathing rhythm or do counting 1 to 100 or         repeatedly sing songs in your mind. This is to prevent your         mind free to think of excuses to slow down\nf.    The first part of your run, say 400m, you should keep your     mouth closed so as not to dry your throat early\ng.   Remember to do deep breathing to stretch your lungs\n\nBefore each running, faithfully do the muscles stretching exercise from head to feet. Remember to stretch your muscles around your waist. These muscles help your body to be in upright position and they are usually forgotten by many in their stretching exercise. The 3 sets of stretching exercises are bending forward and backward, bending to the left down and then bending to the right down, and twist the body in upright position to the back first from the left and then from the right. Stay in each position to the count of 10. After the whole stretching exercise, take a light jog of few minutes to warm up your body so that it is ready to go when you step on the starting line. \n\nFor shoes, wear thick and soft cushion for training. But when it come to actual run, a pair of racing shoes is a must if you are serious about timing. Consult the serious runners and you should be able to get a pair suitable for you.\n\nNo drinking of water just before the run. The last intake should be 90mins ago. If you feel thirsty, take light sips. This is to prevent getting stitch during the run.\n\nHappy running,\n\nwisemale18@yahoo.com.sg
1131189
The best solution I've ever found is 'wind sprints'. Find a location where you have 100 yards or so to work with. Mark off lines at 20 yards, 40 yards, 60 yards, 80 yards, and 100 yards. The object here is to push yourself beyond normal limits, while having short, attainable goals.\n\nStarting at the 'start line', sprint to the first mark (20 yards) and back again as fast as you can. Rest 5 or 10 seconds. Sprint to the second mark (40 yard) and back as fast as possible - again resting 5 or 10 seconds afterward. Continue until the 100 yard (200 actually) is complete.\n\nThe main problem with any endurance training is a lack of goal attainment. Running 20 miles is fine, but at 10 miles your goal is to simply finish. You've not demanded more of your body than normal. Good luck to you!
409980
first make sure you don't drink any fluids right before you run, and you need to set your pace with your breathing. If you breathe in thru your nose simultaneously while stepping with your right (or left) foot, then exhale thru your mouth at the same time your stepping with the other foot, after a little practice you'll be pain free in no time, and you'll find yourself running farther distances too. after your run it's good to take a few swallows of sugar water. Just plain ole water with plain ole sugar. Good luck with that.
415415
Take walking breaks when you feel out of breath, then start running again when you can breathe.  Keep repeating for your whole workout.  After a few weeks, you'll be able to run a couple of miles without having to stop.\n\nAs you train, work hills into your route.  Hills really help build up your strength.  \n\nAre you running too fast?  Your running pace should allow you to talk without discomfort.
1175193
There's too many x-factors with a question like this to offer effective advice.  No idea how fast you are now, how healthy your present lifestyle is, what monetary resources you have to sink into this goal, etc etc.\n\nThat's especially true because 2:50 over 800 meters is a pretty fast time for a non-elite runner.
493276
If your only goal is improving your 40 time, concentrate strictly on running sprints. The resistance band mentioned above is a good idea, but there are other ways also. First, you can use a weighted vest when you run, and it should help you some. The best method I've seen is using a runners parachute. If you haven't seen one, it is a small parachute attached to a harness that you wear on you chest/back when you run. When you take off, the wind catches the parachute which causes heavy drag/resistance. It operates on a similar principle to the resistance hose, but it doesn't have the limitations that come with tieing yourself to something. I had a couple friends who used them in high school, and they had real nice 40 times (4.3 - 4.5). Of course, they had natural speed to start with, but they used to train with the parachute almost every day. Hope it helps you.
167802
well, there's 2 ways.\n\n1) u could keep running and keep using your maximum amount of energy to keep running for as long and as fast as possible. only stop if u really cannot continue running. don't sit after u stop but stand. this is cause your blood circulation is quite pressurize and if u sit, u may not be able to move for a while. while u stand, take in as much air as possible. once u can continue running, do so (u don't have to completely recover your stamina to continue. if u feel u can, go ahead). do the same activity like above, but, combine running with one leg hop, jump as high as possible on one leg, squat, and frog jump. remember, to extract the best from these exercise, u need to maintain a straight body posture. for example, when u r doing squat, only your legs bend. your upperbody do not move and always keep it as straight as possible. do as many times as u can these exercise during running. it means that once u run just say, 100metres then u do squat 100times and for the next 100 metres, u do another exercise. it will surely help. these exercise focused most on your leg power. this is to increase your leg strenght as u need a strong leg for running.good luck.\n\n2) this is something i am capable to do. as well as above. so, i know it'll work. now, this part a bit dificult. u need to train your body to regain stamina as fast as possible. other words, if u r only capable to run for 4 minutes, then u stop. u can regain stamina in just about 1 minute time. it is a difficult process. i am not too sure of how to do this, but i somehow manage to obtain this ability. well, i think that u do the series of exercise mentioned above. but, when u stop to take your breath, make that rest time as short as possible. try to make it shorter and shorter by days go by. u need to work hard for u need these abilities by your dateline.and for that, i wish u all the best!\n\nGOOD LUCK IN YOUR TRAINING!!
1186588
Try to work out a bit. Sometimes people will need a 'break in' period where they are getting their muscles used to the long distance, so working out will help. Try to get some speed work in too, such as 800s or 600s at a fast pace. This will help your 'kick' at the end of the long race. \n\nGood luck!
891720
i presume you're still running the two-mile in two months and not a marathon (the two mile is a sweet race, btw.  that was my event during winter track my senior year.)\n\nto improve endurance do a long run every other week.  start with your longest run in the last 4 weeks and add a mile with each run.  take these slow - the point is to cover the distance and still feel good.  running long too hard will likely result in injury and/or extreme fatigue.\n\non weeks when you don't go long do an interval workout - try 10 X 400 @ 1:50-1:55 or 6 X 800 m @ 3:40-3:45 (i.e. slightly faster than your current race pace).  this workout should be preceded by at least 2 miles of easy jogging and some light stretching.  cool down with a jog afterward.\n\neach week - midweek - do a tempo run - warm up for a mile then accelerate to about a 9:00 per mile pace for 2-4 miles then cool down with another slow mile.\n\nthe other days take it easy and run for 30-60 minutes.  don't worry about distance or pace, just move easily.\n\nthis won't result in dramatic improvement, but you should see some improvement and stay injury free.