ways to increase your long distance running speed and endurance?
964759
light your ass on fire! ha! ha!
905266
I'll float a few answers for you.\n\n1. Some say breathe through your nose, and out through your mouth.  I say, just breathe.  Don't worry about this.  Your breathing efficiency will improve in time, becoming less labored.\n\n2. Consider warming up BEFORE stretching.  Stretching cold muscles can lead to injuries.  \n\n2A. Sore ankles can be a symptom of simply starting to run long distance.  You take a lot of pounding.  Try to stay off of concrete.  It's the worst surface for impact.  Asphalt is slightly better, but try for a smooth dirt trail, or grass -- something that gives a little.  Shoes do matter, a lot.  Spend the time to find a running store and have them fit you properly.  If you pronate, supinate, or are a neutral striker, it makes all the difference in the type of shoe (stability control for example).  All shoes are NOT alike.\nIf the ankle problem persists, see your doctor and or an orthopedic professional.  Early treatment/prevention is the key.\n\n3. Go to your local running store for programs.  They will have local club information, local race information, and are a wealth of knowledge about cool places to run, etc.\n\nYou might also consider Team in Training, if you want to train and support blood cancer research.  It's a great team concept with a worthy cause.
944942
ideally, u shd get urself a sprint coach at ur local running club.\nI would start prob by doing some weights and getting your strenth up to increase the capability of the force your muscles can exert. \nThen I would start to do more powerful weights like cleans. This will increase your explosive power and make you quicker off the line. \nPlyometric exercises are also good in improving speed (bounding, jumping, skipping etc). \nAnd of course sprint work at ur local track will also be vital. If its pure speed ur after then sessions like 5x60m flat out with a couple of minutes recovery wd be gd.\nAlways ensure u are fully warmed up as these exercises will put pressure on your leg muscles and may cause them to pull or tear!
1084242
As you grow and get bigger and stronger your time will improve. You can also improve your running mechanics.  Work on your start, and work on strengthening your legs.
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!!
68766
There are 3 things that you can do to run faster: You can increase your leg turnover rate.\nYou can increase your stride length.\nYou can increase your overall strength so you can maintain a faster turnover and longer stride for a longer time. That is, you run faster by not slowing down as much.\n\nHere are some things to try to affect one or more of these things.\n\n1.Work on your (running) strength. You should do interval workouts, 100 hard run (not sprint) followed by 100 walk/jog, then repeat. Start with 4 and work up to 10-12 repeats as you get stronger. For some workouts, do the same thing with 200s and occasionally a 400. \n\n2. Work on your upper body strength with weights. Do not go heavy, go light. You want to do a lot of quick reps rather than a few, slow, reps with heavy weights.\n\n3. Run some hills. If you can find a long, gradual hill, do some of your 100 repeats uphill. It will increase your knee lift and leg strength. As an alternative, run steps. Hills are better because running steps, you chop down your stride length to fit the steps.\n\n4. Learn to run “Fast, but relaxed”. Jog 20m, gradually accelerate to full speed over 20m, then slow back down to a jog over 20 m. Jog, then repeat. When you do this, concentrate on your form and staying relaxed through the whole 60m.\n\n5. There a some running related exercises that you can do. Skip like a little kid. Do repeat 50s. First skip for distance, making each stride as long as possible, then skip for height, working on getting your knee up and getting as much air as possible.\n\nTo prevent soreness, stretch out completely after your workout. You want to stay as flexible as possible. You don’t want to have one set of muscles working against another set of muscles.  A good book is Bob Anderson's  “Stretching” (See link below) you can probably find it at your local library, it’s a classic. It has pages of stretches. You may also be sore because you are running to tight and your muscles are fighting each other. If you are clenching your teeth and grimacing, you are too tight.
920229
Run Run Run\n\nThat will build up your endurance which is a big part of basketball.
389961
Try running further and further every single time. I think you should also increase the amount of days you run like first once a week thentwice and so on
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.
492843
Try track workouts or telephone poles.\n\nSplit the distance into chunks and alternate 60% max speed, 75%, 100%, 60%, 75%, 100%.\n\nTry ending the workout with a walk of the same distance.\nYou can also lift weights to increase your sprinting strength.
794084
I have found a couple sites that have running training programs as I am interested in completing a 5k and have never been able to run any distance. Basically the idea is to combine walking/running and gradually increase to all running over time. \n\nHere is a good example for a 5k...this site also covers the same principals for 10k, half and full marathons.\n\nhttp://www.coolrunning.com/engine/2/2_3/181.shtml
480025
start out by knowing your baseline-distance. Go for a run and see how far you can go. Use that distance as your starting point.\n\nFor weeks 1-8 you should run no less than 4 days per week.\n\nUsing 1 mile as a baseline example, increase your mileage by 1 mile per week for the first 7 weeks.\n\nOn week 8 drop back to 5 miles per run\n\nStarting on week 9 drop back to 3 days per week\n\nOn week 9 skip 8 miles, and do 10 miles per run\n\nweeks 10-13 continue with 10-12 miles per run (only 3 days per week)\n\nI think that after 13 weeks you'll feel comfortable enough to run 15 miles with some effor, but it will be possible.\n\ntry not to get discouraged and if it's possible find a running/work-out partner.\n\nin the first 8 weeks you should work on distance and not speed. This will help you to avoid injuries as your body gets used to the extra exertion.\n\nRemember to have fun and keep pushing yourself!
683027
well...first things first. Drink alot of fluid perferably water. Drink the fluid all day b4 u have 2 run the mile. Then when the time comes...remeber slow and steady at first to keep ur body under controll. After that, near the end u will be able 2 finish up strong. Breath in through ur nose and out of ur mouth. This is circulated breathing and u should make it to the end within 10 min. To test it out...try it one day when u have free time and see if it works. U could also practice by going half a mile and slowly increasing it. B4 u know it...you'll score BIG 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
277227
Making yourself faster is tough. The best thing to do is to concentrate on quickness rather then long distances, build up your resperatory system so that you can move quicker. Try doing "turn" drills and when you do run sprints, which you will need to do, work on extending your stride, not matter how short or tall if you can use every inch of your leg length and move your legs faster, that will make you a faster runner
998375
you want to run many miles but not burn yourself out. Do a pyrimid type training. start at x number of miles a week (seven Days) and increase that number by ten percent. at the end of two months you should reach a high milage then bring it back down to a reasonable number and remian consited. \nMy training starts at 50 then i increase to 55, 60, 66, 71, 78, , 85, 94. then i bring it down. 85, 78. and stay consited from 75 to 80 the rest of my cross country season. i run 15:20 5k if thats good enough and 4:20 mile 1:54 800. 32:08 10k (10k not my best)\nRemeber adjust to your range do what you feel you need to do. AND STICK TO IT. GOOD LUCK
201529
1. Lose unnecessary weight.\n\n2. make your self more aerodynamic as possible when u run.\n\n3. Increase your leg strength, arm flex muscles.