Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina
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- čas přidán 15. 05. 2024
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Endurance training helps distance runners run longer at a faster pace. But what are the most effective strategies for increasing endurance and stamina?
In this video, Jason discusses 3 proven ways to improving endurance, ranked from least risky to most risky. Consistency is key which is why injury prevention is a crucial goal while building endurance.
Learn more about staying healthy and the recovery process from 9 elite athletes in our free Little Black Book of Prevention and Recovery:
strengthrunning.com/recovery-...
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning - Sport
I find that smoking crack before my runs helps me run longer and faster
It's the best energy booster out there
😭😭 ong
@@angelpagan7306 l
works great
Are you German?
Started running 2 months ago, my weight shot up to 230 lbs at 5’6 the first day I could barely run 2 laps around the track...I’m now 218 lbs and doing 8 miles and incorporating in weight lifting...Running is one of the best life style changes I ever made!
@@runeveryday1069 I’m up to 8 miles as in my personal best so far and I’m running about 3 to 5 days a week with a couple days of rest averaging 4 to 8 miles per session a lot of walking but my endurance is getting up and starting to run more of it...there’s a 4 mile loop in our park I’m doing two loops as of now
Keep up the good work!! Just think how different your life could be by summer if you keep it up 👍
You feel great after a run To . Gets the blood circulating
@@JP-ks9nh speak for yourself, I feel like I’m gonna die.
@@sirturd2954 slow down and stay consistent
My favourite run is the long easy run. Meditation in motion
LSD
It's one of my favorite aswell
It is the one I hate the most but at the end of the long run you just feel so good.
Time on feet is one of the best things running offers
Yes
Started 19 days ago and could only do 2 miles in 26 mins nd now can do 3 in 30 and not feel tired after , ik its not the best but im getting there
Your doing amazing!
Yo how you doing now?
Good job that's about were I started and next cross country season I want to push for a sub 20 5k which is a little over 3 miles
Dude I can barely do 5k in half an our
That doesn’t sound like improvement
When I was 17 I had built up my foundation. So i began running around my park for 2 laps (each lap is 1.1 miles) so 2.2 miles per run, at a fast maintainable speed. Take a break for 10 minutes then go again for two laps again at an intense rate that is sustainable (sustainable is important. So I treat it like I'm doing sets. This drastically improved my stamina . I didnt rely on going all out in one bout, but rather gave myself a bit of recovery time, and went again. I was usually tired at the end of each two mile bout
How long did you do this for till you saw a big change as to your stamina
@@Kevin-vn5ip same question
brag more
@@Kevin-vn5ip sorry the you tube notification didn't really inform me of your messages...I only saw the bottom persons message lmao
@@Kevin-vn5ip so, it take a few weeks to months really at least for BIG changes, regardless you will probably notice it go up incrementally every couple of weeks.
But don't hate yourself if you don't notice it instantly in like only one week, because it's small changes..and on some of the days you decide to run after you begin..you may be fatigued so you won't be able to always gauge that as your best performance. But regardless it will still improve your stamina
By the way you don't actually need to always run intensely, you can go standard effort for longer periods..still works out, just mix it up isn't it...intense.. then not so intense. And don't run everyday either it will probably cause injury, at least If you attempt to do it as a beginner. Or if you haven't ran in a Long time etc etc. There are many variables
My problem is I don’t get tired but bc it’s -10 out my lungs feel like they’re on FIRE
I run better in the cold
Same problem is with me
My legs never get tired but after I run 7 to 8 km then my lungs on fire and my head is as hot as lava
Thank God it never gets that cold in my corner of the world, but I can relate in that when it drops below 30F, my lungs start to get upset. Lots of wheezing and coughing the first hour after I finish the run.
you might need to eat healthier choices. I had the same issue and when I decided to eat healthier I got rid of that issue as well.
Jhonny Sins decided to be a track athlete
lol
Add that to his resume,
Johnny Sins: Lawyer, Doctor, Teacher, Plumber, Real Estate Broker, Masseuse, Chiropractor, Professional Step-bro. The man can do “it” all haha
I’ve been looking for this comment🙏
So inspiring
True American hero
Been doing a few long cycles over Covid ,it’s a great way to build endurance,without impact ,can really see a big difference in my long run ,did 12 miles under 2 hours comfortably ,undulating run ,sure it’s not world class but am 52 yrs ,aiming to run marathon under 4 hours when 60
That’s incredible!
I’m 52 to but training for the mile standard for my tactical team and for my 5k races. I haven’t done 13 miles since last year but half marathons have been getting my attention lately. I’ll get back to you to see if I can do 12 in less than 2 myself. Congrats and keep grinding b
At that age !? That's amazing I wanna have drive and ability like you when I'm that age. My parents are younger than you and are on their last lines and it makes me kinda sad. I'll show this to my mum to make her feel encouraged. My dad can't run at all because of his hernia so no point.
My dad started running when he was 50 years old and is now 67 and started with 5ks and 10ks and now has run 10 full marathons and many half marathons. Full marathons are too hard for him now but just wanted to let you know it's totally possible if you put in the work and proper training! He says running has been the best thing for him at this age, it helps with his back pain as well (scoliosis).
I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed great muscle growth.
What's agoge bro?
What about your conditioning?
I am no expert but I'll share some things that helped me. I started doing HIIT trainings, did a bunch of burpees and started running fasted. I decided to start running without eating something prior because I found out that even the smallest fruit/meal felt heavy in my stomach. Also, you might be able to run a lot farther than you think, just give it a try and run a bit slower so you reach higher millage. Again, I am no expert but this helped me a lot.
what are HIIT Trainings
@@kateiwasaki2742 high intesity training, basically movements that you can do in a very small place but get you sweating quick.
@@Neon-gl7po Oh ok. Thanks for the info.
I would say that sounds like you are using a Keto diet.
I accidentally got into that diet a month ago. Since then I do not really have hunger anymore. My day is quite comfortable. If noticing that my running is also improving. No sugar and little salt.
@@jcolumbiap if you are doing any sort of running cutting out sugar and salt is one of the most stupid things you can do
Long runs are a form of meditation for me.
Walking long distances without listening to music has also meditative effects
this sounds alien to me, as a sprinter type of person. I like going fast, it gives a rush. I think i would even like it a bit more if people would try to shoot at me with a paintball gun or something, or let a dog chase me, or have a wooden wall at the end where i have to burst through. But monotone long runs. Nah...
@Jack Carpenters I agree! Sometimes I’ll take my dog’s toy and have her chase me, it’s a great way to set pbs lol
I am running and after running I'm also meditating :) the best feeling ever
If you want to run longer. Run Longer.
yay that's what this video says....
Yeah exactly! And if you want to fly. Fly.
@@addisonscott6170 I took your advice but I ended up breaking my ribs and both my legs. I can confirm humans can not fly
This tip is good if you only struggle with running out of breath and your legs dont start burning for a while
What abt exhaustion?
This video inspired me to run my first 6 mile run! My final time was 58:35.
really good for 1st run.
@@ukaszsmyk1365 wasn't my first run, it was my first 6 mile run.
Now I've ran 7 miles about a week ago!
@@ultro6904 nice
Now I've ran 15 miles about a week ago!
I love long easy runs. I dont enjoy(or dislike) the first 7/8ks that much but once I go past that distance I get in the zone and then I really enjoy the rest of the run. Its very calming and very good for my soul.
First3 miles of my run my shin burn like mad . After that it’s enjoyable
At me it's 2 miles, but getting there is purely suffering 😭
If you do a couple of very short runs 500m and rest until your heart rate returns to normal, your body/nervous system while dial in to what’s required for the run, and you will achieve that enjoyable state much earlier in your run.
4-5 miles is my struggle. I joke that if I had my phone I would call my wife to pick me up 🤣🤣🤣
This running channel needs more subs! Your advice is always spot on and easily understood without a bunch of pointless fluff. keep it up!
Loved the advice💯 started jogging everyday when my dad passed away and he was one hell of a fighter, running made me go longer in a lotta things plus I think it’s the main reason why I’m winning boxing matches, again thx for the advice homie
I just joined cross country at my school, and I hear many people in the comments saying that long runs are calming to them, but I honestly feel pressure when running with others 🥲
Hopefully I can improve :)
Thanks for this video!
Yes pretty much every year I have gotten one injury ,it always seems to be at the point where I am making good progress
Very nice video! The tempo runs are fundamental to any running programs for any distance. It is impossible to enjoy running slowly if you never run fast. Running all the time at the same speed is not much fun after a while. Yes running volume in zone 1 is important but it is the start and not the end. Completing a marathon is surely a nice achievement but completing a fast marathon is heaven as you had to work so hard to make it possible. In any case these are all personal choices and there is no wrong doing and that is the beauty of running. Not getting injured while running is something that we all agree on as not being able to run because of an injuries is no fun. I keep rediscovering the basic of running and this is so much fun to see where that new path will bring me. Have a nice day! 👍👍👍
i used to be so athletic when i was a teenager, then i got severely depressed for a few years and now i’m back! hoping to run at least a 5k in 2022
this is probably the most helpful running channel i know. thanks so so much and keep it up!
I so appreciate that, thank you!
Really appreciate you taking the time and energy to put such a great video out here for the public! Plus really love the shirt!
Well explained! Congratulations! Confirmed,regular runners are a gifted lot! Thanks for all the motivation and encouragement! Greetings from Colombo Sri Lanka! God bless you all!🙌😇👍🌹🌹🌹
Thanks for this ! Very valuable !
Ive been smoking cigarettes for about 15 years, quit 2 weeks ago and just started at a gym, with plans of building muscle, but i also want to get better condition. Tnx
I respect you bra
Hopefully your still not smoking, because its fucks up your lungs and cardio
on the same boat, just want my lungs back
Keep it up and don’t smoke!!!
Your life is shortened by 11 minutes if you smoke
Thank you Jason!! Like your shirt!
Very helpful information. Thank you 🙏🏼
Just came across your channel. Amazing stuff. Subscribed ✌️
Very good clip Jason! Thanks for sharing with us those 3 key ways for us, runners to improve Stamina. Came here after I saw your interview with Paul the DevRunner. Best wishes dear friend!
Thank you so much Jason for the helpful and informative tips! God bless and good luck!
Thank You SR✨🌟 Very useful information to improve my runs!! Awesome🙌🙌
This is my first video definitely not my last. Read the 9 pro tips from the little balck book. Thank you Jason. New subscriber
Thank you for the free and valuable knowledge!
Thank you!
Great advices and very well explained. Thank you!!
Thanks Jason really useful
It’s true you do get injured when you’re running so be very careful. last year I was building my stamina than I sprained my left foot ankle it was swollen wasn’t able to run for the next 6 months :’(
You only get injured by running too fast too soon particularly down hill. Also low cadence and big strides are more likely to injure you.
Great video! Thanks you.
The idea if running at a conversational pace is that it fits EVERYONE’S ability perfectly. When first finding this we may enlist a friend to ride a bike along side us. Then with a smart watch we can dial in that pace. 80% of our weekly training will be at this pace. Then on other days we will do harder, faster things to fill in the remaining weekly miles. For someone running 20 miles a week this is 14 miles on 4 days (2, 4, 2 & 6 miles a day) and just 2 miles of very intense work for the other days. We borrowed 2 miles from the slow days so we could jog a little bit between the hard days intervals. Rest on the Lord’s day and He will reward you openly.
Great video! Love talks like this on building endurance and stamina over the long haul. Would love to hear more on training blocks, building weekly volume over a training cycle, etc.!
We've got a few videos that cover those topics, plus a lot more on the Strength Running site!
Great video, thanks man 💪😎👍
It is an expensive option, but a dose of Methamphetamine 15-20 seconds before a run dramatically helps not only my endurance, but my speed.
Congrats, totally agree! A master class of how to improve your endurance ! Thanks
Great encouragement thank you!
My guess on what you’re going to say, before watching:
-Do a long run every week
-Do some strength sessions
-Take your pace down
-Keep gradually increasing total volume
Great ideas! Though #2 and #3 won't improve endurance...
@@JasonFitzgerald why not?
@@JasonFitzgerald he literally says to do #2 in the video to improve endurance
Dont watch then lad
@@JasonFitzgerald in the video he explained how 3 will help he went into quite a bit of detail. The anaerobic vs aerobic part
Great information! Subbed
Brilliantly practical, thank you
I just did a sub 45min 10K average was 4:28 / Km been running for 5 months slowly increasing pace and distances
Did you so any interval sessions or sth.?
@@muvareloaded7191 No interval training, just long runs once a week of 10-15 Ks and a couple of sub 5 k runs a week where I pushed myself harder
Bravo..
That’s a great pace, hopefully one day I will get there
Let us know when you crack 40 minutes. You're going well.
Very reassuring. I’m 76 now, ran a ten k three months ago. Stopped because of the heat. Now I’m back to building long, easy running. My muscles are returning and my back doesn’t hurt. I want to increase time/distance, some speed but that will come I hope
I've never been able to hold a conversation while running. I don't understand how to learn how to do this. I did a lot of 10-16k runs but I could only focus on breathing and that's about it.
Just slow way way down, even to a walk until you can and then just do hour+ long runs at that pace. That is what I have read
@@Skiier5728 Thank you for your advice, Owen! I really appreciate this practical tip. 🤩🤙
Most of the elite runners say to make your hard days hard and your easy days easy. Seems to work for them.
Most elite athletes train 80% easy, so train yourself to run slower, the pace of your easy run should be slow enough that you could talk comfortably. The Mafetone method says keep to your heart rate at a max of 180-your age...it can take a while to get used to running this slow as it does feel counter intuitive, but it helps build your foundations, lessen risk of injury, and because it doesn't over tax your system you can train more in the long run.
@@stephenpatterson2204 Thank you, Stephen. I will try to keep this advice in mind. I feel like I run very slow, but maybe I need to do a fast walk for a long time, and then gradually work up. I might have just tried to do too much too fast (which also resulted in some injuries). Building a strong foundation is always a good thing! Thanks again!!
Great Information!
Thanks Jason for great topics and usefull advices. This channel is top 3 for running advices. One quick question: after doing the base training (60miles week)and when i start tempo and intervals do i keep the same week mileage or i m decreasing it?
You can maintain it if you're comfortable with it or slightly decrease it!
Great tips! I already use this approach to training. That helps a lot to improve Endurance. Congrats!
I would like to go for a run with you! Great content, thank you.
I have been working on running longer distances. I don’t necessarily care so much about my speed. The furthest I’ve been able to go is just under 5 miles. Here lately, though, I’ve only been able to squeeze in little runs here and there.
Very Good sir, thank❤ you
I use to run all the time i would come home from marching band and would just run i lost a lot of weight doing that. slady i got slim and realized it got cocky and stopped running and gained it back now i am having to relearn how i did it but being more humble and increasing more knowledge to make sure i don't just work out and get small results when i could be doubling my results
the content and the accent are both great. thanks dawg. the least risky is long run, the middle risky is intervals and tempo runs. what was the third and the riskiest? I could not catch.
After watching this I now understand why gym training bus never a competition with anyone else, but only an individual one.
What about hill sprints?
And do treadmills on high intensity( higher incline level) are same as running on a hill?
Eluid Kipchoge said there is nothing better than putting in high mileage to improve your speed for distance running! This is not at a fast pace but at a comfortable conversation capable pace! I think if anyone knows, he would as one of the greatest marathoners of all time!
Great info !!
I do dance/high impact aerobics. Should I also get into long distance running? Because I notice I get tired really easy and can't keep up with faster runners. Even though they're at a comfortable pace for themselves, and I'm trying to go as fast as I can. They leave me in the dust. I want to be faster and be able to last. Since I'm a vocalist who needs to last long on stage doing high intensity dance. But in after a few minutes, I can't go any longer.
Thank you.
Thank you for your useful advive! Does the running surface effect running endurance and possibilities of getting injured?I live in a city where there are no alternative rourtes but those with cement or asphalt and my feet , specifically my knees, often suffer. Is it a matter of technique?
Solid video
thanks bud!
Thank you very good Information.
Love your shirt!
Thanks for the great video. Just wanted to let you know the link for the ebook isn't working--you get the "sorry, that page doesn't exist" message.
thank you
Hey, first of all really enjoy your videos!! I would like your advice, I passed the police exams and now I have a physical test that requires me to run 1,5 miles below 12 minutes, I tried it but I couldn't make it. I really want to complete the physical test and make my dream come true but I don't know how to do it! What would you suggest to me?? Do long distances with slow rhythm? Or do sprint runs??
I have been running for 30 years just recreationally. I haven't run a race since high school cross country. I just like to run and do about 50 to 60 miles a week. But I just can't seem to run faster. I've never been a gifted runner by any stretch of the imagination. When I was younger I could run about a 6 to 7 minute mile. Now I am averaging about 9 to 10 minutes. Occasionally I may get down to an 8:30 during the course of my 8 to 12 mile daily runs. I just really feel like I am stuck in 1st gear. I can't power up hills. My right hamstring acts up. I took 9 weeks off last fall-the longest time I have ever taken off from running and still did speed walking during that 9 weeks usually 6 miles a day. I finally got back to running in December. But now my hamstring is starting to yell at me again. I am 45 years old. I love running. Just frustrated I seem to lack power in my legs.
Thank you John Sins!
😂😂😂matee
Would love to get a running schedule that includes like easy runs, long runs, and seed running. Im very new to running but want to be more in shape for football.
This is based on my experience. I jumped from 3 km run to 12 km run. Guess what, after that 12km run I got Peronial tendonitis. I had to rest fir 2 months before running again. Now I increase the distance slowly to a avoid getting injury again.
maybe don't quadruple your run💀
Shoes?
today in soccer practice we had to do 2 laps around the whole field (outside) we did 6 laps in total and I was tired, couldn't hold a conversation, nauseous, but I couldn't slow down because I wanted to keep up with my team. how do I fix all this? It's hard because I want to go at my own pace but my coach insisted we picked up the speed, I didn't want to be last so I started off fast. I just want to be able to keep up with my team without feeling nauseous and so tired, I want to be able to do 2 laps in a row without slowing down or almost throwing up. if someone has any tips id really appreciate it.
I would say stop running very fast you know your body and I feel like if you start off fast to keep up you’ll just slow down more so you should run but at your pace maybe start off slow but don’t stop and also breathe through your nose, to me it’s easier to to run out of breath breathing through your mouth than your nose
When i jog during my 1st mile i feel tired, then when i take a break or two i can run longer its like the 1st mile is to warmup your lungs
Hi Jason! I am a regular 60 plus mpw guy but I got injured some weeks ago. I’ve had to decrease my mileage to 20 mpw. How beneficial is low mileage?
Better than nothing!
Tied of pounding your knees, hips, & ankles/feet then look at Marathon Canoe Racing--C-2. See AuSable River Sprints on CZcams for examples(many video's to see). Al Widing in his 80's completed 38 trips non-stop 120 miles--pulled a second place with his brother back in 1969-70. These canoes really look space age via composite Carbon-Fiber vacuum bagged layups weighing from 24 to 30 pounds(looks like a stiletto)--2 person. Paddles are 8&1/2" wide weighing 7 to 10 ounces----no joint damage there. Races all over Mich.,Minnesota, Wisconsin, Quebec, all Canada. Races are from one hour to as long as 15/16 hours. Al Widing has the best "VO" uptake of any human on the planet!
Ugh I went from mountain running to bedridden essentially overnight. It took 2 years to figure out the why then a year to recover. Along that journey somehow managed to obtain a few major injuries. Everything started form a spinal fluid leak, then got Lyme form a tick, broke my sacrum falling in ice and a few other injuries that set me back. Now I’m ready, but starting from zero. Im surprised my body still knows how to run and seems to recover pretty fast. I need to keep it really easy because I have POTS, MCAS and a B12 deficiency. I like your training style. As of now I’m just running 2.5 miles every other day with a 2.5 mile recovery walk uphill at an easy pace on mountain trails. Not sure how I’ll know when to push further. Being that I have these conditions if I push to fast then I end up back at zero. Any tips?
Great video, the t’shirt is just wrong though 🤣
I’ve been increasing my mileage lately. Some runs are great and others (like my last one) felt terrible. I am just now feeling normal after a disc injury. Idk if that matters. Anyway, some runs I feel great and my stride is on point. Other times my stride is short and my legs just feel wrecked after about 30min. A few bad runs have had a similar trait. I hit the 30-40min mark and my heart rate just gets high and stays there but at the same effort. I do lift and cycling on my non running days so there may be some soreness issues. Any kind of advice would be greatly appreciated. Thank you
The beauty of easy runs is they can be done fasted and fasted running is crucial for running long distances! You could easily work upto running marathon distance fasted. It will also help you drop some fat and being lighter obviously helps you run more easily and reduce injury risk.
Great video. Whenever I run I'm easily in to zone 4, my weight 220lbs had something to do with that, but increasing my mileage to stay within zone 1 or 2 can only be achieved if I'm literally walking.
i am particularly very new runner 1.5 month into running doing low hr right away 141-156bpm first run 12:00/km for 7km basically walking took me 1 week too finally pick up to 8:00/km
now into my 1.5month to 2 month i am running 6:00/km easily on 150bpm and never go beyond max only 154bpm
it always hard to start but it definitely pay off and next step just grind build weekly mileage you definitely will suprise with your heart rate
Jovan Giovanni ah thanks very much Jovan. I haven’t done much running in the last week but i will see how it goes and hopefully i can see a similar improvement like you.
@@funkydisciple yeah try it definitely worth it and i only running building mileage gradually 20km to 35km a week now haha maybe thats why i also improving so much before this i actually 10 to 0 km a week lol
i am aiming sub 25min 5k in 8 weeks hopefully thats go well high hope will be 22min tho from 32min pr big 10min diff but quite optimist about it
I'm 13 in school with, my long distance running is starting in 3rd term with, my sport teacher. I can run, about 8 kilometers nonstop, until I get tired.
Due to Covid 19 Pandemic I limited my Long Run to 12kms.
One question if i doing my regular heavy kinda exercise is it okay if i skip my running session bcoz I don't want to go overwork after i read some article says it's bad to put more than your body can't
For an 800m runner, how crucial is running high mileage? What’s the recommended mileage run per day and/or week an 800m runner should run to build endurance and increase aerobic capacity?
I was reading Jack Daniel's Running Formula and noticed that the 800m runner needs a high weekly mileage. Weekly runs vary from 20 mpw to 60 mpw (depending on your goal) for this distance. A long run consists of 60 mins to 12 miles (again depending on your goal and the amount of weekly mileage you are putting in). Hope that helped.
@@edmiguel455 if the goal is to run 1:45, what’s the recommend weekly mileage?
@@mrbarthol Anywhere from 50-80. It depends what your raw speed is in like sprint races and how it compares to your race times for longer distances. And the mileage that you currently run weekly.
@@AveryR-XC raw speed...400m is 48.
@@mrbarthol 48 is good and that's better than I'll ever run, but it's not quite the speed needed unless you've got a god tier aerobic system. 65+ miles a week would be good with emphasis on strides, hill sprints, and lifting, and of course easy runs. For the love of all things holy, do your strides, run all out 150's to develop speed, and run 300m repeats for the perfect mix of speed and endurance.
i struggle with running in general i struggle to run for a km any tips?
I have started to do weight training,but for cardio cycling and swimming ? Then hopefully when I am fully mended I can do a long run /I was getting to 12 miles and actually enjoying it
Where can I get the link to Little black book you mentioned please?
Your body doesn't produce lactate first. Lactate is immediately synthesised based on the release of lactic acid. Lactate is what builds up and is (hopefully) broken down by the glycolytic/anaerobic lactate energy system, promoting endurance.
Doea walking have any effects on stamina? If i walk a lot will my stamina increase or does it have to be running, i am at a weight were running is not hard for me (65kg) but my right calf hurts when i run and it has been for the past 3 weeks but the pain is decreasing. I have been running at a slower than average pace but it starts to hurt still after a bit of exercise, so i am now opting to walk instead until i am fully recovered, so i want to know if it will help me build or at least maintain my stamina.
Do you have a video on improving downhill technique?
I really thought that the title was telling me to run longer to gain more endurance.
I have no relation to this dude but if anyone wants a good starter book on running, then checkout the 80 20 running book on amazon. This dude offers you starting weekly plans for a level 1 2 or 3 runner for different categories of interest such as 5k 10k half mara and full marathon.
I utilize my outdoor trampoline for building ligaments etc.
need to run 1km in under 4,20 minutes for applying to police school.
I'm inactive for a lot of years & my endurance is bad. Any tips?
Easy run
Long run
Tempo ru