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2006/10/04, 10:28 PM
Typically when I do cardio, I usually run for a few minutes, then do a brisk walk for a few minutes and keep switching, however I am looking for ideas or ways that I can increase my endurance so that I can run for much longer periods of time. Any suggestions?
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2006/10/04, 11:19 PM
Play with the incline level, the higher the harder but greater results. If you push yourself in higher inclines you'll last longer on a straight plane!
Also push yourself on an Elliptical on highest ramp and tweak with the resistance this will also give you great endurance and unlike a treadmill it has great resistance with no impact on your body!
I do HIIT on both and will ramp to highest level on both in my sprint mode but on a treadmill I limit join up to 15 incline in sprint to just 1 or 2 of the sprints and play with other level.
You will defiantly go longer on a Elliptical then a Treadmill, basically I love to mix the 2 up and I use the Elliptical when I want to burn the most calories in the shortest amount of time and the treadmill is to push my running and sprinting.
If none of the above appy to you the I would do this, run as fast as you can for 1 minute and then Power Walk for a minute then Run again 1 min then PW 1 min and repeat from 1 to 12 times and if you do it right I dought you'll get to 12 lol. I get 5 to 8 as a set goal and go no longer then 15 to 20 minutes which include a 5 minute warm-up and 5 cool down and this is HIIT!
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2006/10/05, 01:30 AM
Good endurance will only come from reaching attainable goals. Once a week pick a day to try to go a longer distance or go for a longer time if on a machine.
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"Get everthing you want--just make a little change now"
"The thing you have to realize is that you have to work for it,"
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2006/10/05, 04:14 AM
Usuall method is to try a long slow run one day a week doing 10&1's. Run 10 min. then walk for a minute. If you are not able to run for 10 min. straight yet, you do as you are doing right now, except every week you increase the run portion by 1 minute until you can run for 30 min straight then you go to the long slow runs one day a week and do the 10 & 1's for the desired distance but don't jump to quickly in the distance, rule of thumb is 10% increase a week ie. first week is 5K next week is 5.5-6K following weeks long slow run is now 7K etc.
Hope this helps :)
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2006/10/05, 04:17 AM
forgot to add that you can do this interval training all the time until you get to running 30 min stright. it doesn't have to be just one day a week that's for increasing distance once a good base level is reached.
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2006/10/05, 01:21 PM
Longer endurance comes from adaptation by the body, just as lifting heavier weights causes a muscle to adapt. Research shows over and over that it takes a minimum of 3 days per week for the body to make adaptive responses to endurance. Start doing less and watch how quickly it falls off. Endurance training is not much different in many regards from muscle training. You must force the body to adapt to higher levels. Keep upping your intensity(pushing the envelope with distance or sprinting, whatever your goal) just as you would weights, and the body will be forced to do so.
Diet for an endurance trainee is important, it is typically higher carbohydrate based due to increased glycogen depletion.
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Maximus from Gladiator....Strength and Honor!
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2006/10/05, 08:33 PM
Thanks for the advise guys! I will be definately be taking your thoughts into consideration!
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