Need help in improving my running.

[Counterstrike]

Its been a while and started jogging again 6 weeks ago. after 2 miles i'm done too tired and my timing sucks 10 minutes per mile somtimes 1100 :-( what should i do to improve the timing and distance? should i be doing sprints as well or just put more time in i usually only do 20 minutes

 

[xmoulton508x]

It takes time ...... the more aerobic exercise you do, the more frequent and larger the mitocondria in your type I and type IIB muscle fibers become. Since they are responsible for oxidative metabolism, the increased size and frequency will give you more endurance and a higher oxygen supply to you muscles to keep them going. 20 min. a day is fine just give it awhile

 

[natasan]

I've always done interval sprints to improve cardio endurance. The better your endurance / VO2 Max (oxygen intake), the better your times on long distance runs.

I run at full sprint for 10 seconds, fast walk for 50 seconds. I do this for 25 - 30 minutes a few times a week.

It's very hard at first, but you _will_ improve.

 

[##spiderbaby##]

natasan is correct, I do the same. Full sprint for a minute to a minute and a half max then power walk for 3 mins. I do this for 20-30 mins. Then I ride the bike for 30 mins.

It takes a while to build up cardiovascular fitness.


Do you play the game Counterstrike?


##spiderbaby##

 

[38zpop]

Start blood doping! J/J

First off let me know how much you're running a week, could be overtraining. Maybe started out doing too much right away. Could be a mental thing also. Are you running outside or on a treadmill? Alot of things to put into perspective first.

 

[3Vandoo]

There something we do here, when we had an injury or were alway and our cardio is at minimum. Its the 200m track.

We do laps, 1/4 Sprint, 2/4 jog, 1/4 walk. Then you continue until
you reach your time.

Help many of us.