Increace endurance / decrease time

[luvscats83]

I am the WORST runner. I HATE it, mainly because I struggle so much when I do try it. I would like to be able to run a mile and a half in 16 minutes by the time May comes around. (I'm in the military, and that's next physical fitness test. )

What is the best way to increase endurance / better running time?

I repeat, I am in awful running shape. So I need to start slow.

Thanks in advance everyone.

[Boss Man]

Here's a possibility.

Start walking at a brisk pace, for 2 minutes 30 seconds, then jog for 30 seconds and repeat for about 30 minutes.

Do this 5 times a week, making sure you split the off days, so you have it a bit like this.

Day 1. Training

Day 2. Training

Day 3. Training

Day 4. Day off

Day 5. Training

Day 6. Training

Day 7. Day off

This stops you having 2 days off back to back, eating into improvement and helping to stem possible overdoing it.

Do this for a week.

In week 2, increase the jogging parts to 40 seconds and brisk walking sections to down to 2 minutes 20 seconds.

Week 3, increase the Jogging sections to 50 seconds, and the walking sections down to 2 minutes and 10 seconds.

Keep using the increase / decrease methodology, and in about 4 months you should be pretty much able to sustain 30 minutes non-stop.

Then you can play around with slight differing speeds, or levels of terrain, and see what happens.

This might be something for you to consider as an option.

[luvscats83]

Thanks BossMan! That gives me a definite starting point and something to push myself towards.

[SarahPT]

I agree with getting outside. Most beginner running programs include walk/run. First, it's very important that you warm up. Walk fast for 10 minutes. Then start jogging for 2-3 mnutes. Then walk 2-3 minutes. Keep repeating. Gradually decrease the time you are walking and increase the time you running. Your cardiovascualr system will improve as you do ths. You'll be better able to get oxygen to working muscles, your body will utilize fuel more efficiently. So this will also help you be able to run faster.

[Packard]

Remember to leave your arms free. Do not carry a I-Pod or Walkman in your hands.

Your arms control your cadence and give your entire body rhythm so keep them loose and let them swing naturally.

Good running shoes and clothes that don't interfere with your arm and leg movement are important too.

The point being is that you don't run with just your legs; your entire body runs. For some people the action is so natural that it requires no thought at all; for others they have to remind themselves to keep their upper body loose and in sync with their stride.

[SarahPT]

Remember to leave your arms free. Do not carry a I-Pod or Walkman in your hands.

Your arms control your cadence and give your entire body rhythm so keep them loose and let them swing naturally.

Good running shoes and clothes that don't interfere with your arm and leg movement are important too.

The point being is that you don't run with just your legs; your entire body runs. For some people the action is so natural that it requires no thought at all; for others they have to remind themselves to keep their upper body loose and in sync with their stride.

Really good points!!! Kudos to you! One reason some people have trouble running is that they have poor biomechanics. Relax your shoulders, relax your ankle joint. But do engage your core. Using the core isimportant to help keep you stable and take stress off of other muscle groups.