How Best To Build Up My Running Fitness?
December 23rd, 2009 | 
Author:  |
Today I did a timed run for the first time in years and did one mile in 5 mins 34 seconds, it blew me out more than I anticipated and I would like to build up my running and maybe tackle a short race later in the year-I don’t mind if there is no improvement in times but it’s the distance I want to improve-how best can I do that?
Diet tips would be helpful too as my wife and I have fallen into lazy eating habits lately.
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Tags: 9 Responses to “How Best To Build Up My Running Fitness?”
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You also need rest days and don’t run more than three times a week. You seriously do need them the whole point of training is to tear muscle then let it repair so it gets stronger.
Only increase your distance after about 2 weeks of a certain distance.Vary your training.
Just eat a balanced diet thats all you need to do.
If you endurance increases then your distance and speed will do too.
Runnersworld is gret for hints and tips for all levels.
Oh and have fun !!
take as many days, weeks as you like for each stage
stage 1 – run 1 mile until you can do it in 6Miniutes
stage 2 – run 1.5 mile until you can do it in 9 Min’s
stage 3 – run 2 mile until you can do it in 12 – 15mins
stage 4 – run 2.5 mile until you can do it in 15-17 mins
stage 5 – run 3 mile until you can do it in 17-20 mins
etc
also you need to eat healthyer and less if you eat alot
try to not drink alcahol and stick to juice and water
train every day even tho people say you need 2 days of a week
To be perfectly honest your time sounds great if you haven’t been training for years! Anyway, its as simple as this, more training, more varied training.
If you want to concentrate on upping your time for the mile, do 400m reps X10 with 90 sec rest, long and short fartleks, hill training, long 10km runs, mile reps X 4.
Also, measuring these distances can be done on mapmyrun.com so you are sure of the distances.
Good luck and try to not only eat healthily, but get your wife involved too and get her doing more exercise and encourage healthy eating more into your lives and you will really benefit when you get older and it will help lower your time now too!
Do some hiking in the hills first and that will build you up to do more distances through running. If it’s cold and snowy where you live then the best way to get in shape fast is by walking fast on a treadmill. Studies have in fact shown that walking is the best exercise you can do to help get into shape and to save your knees from all the punishment causes by running. the good thing about a treadmill is that as you get better on it you can up the speed and the incline level and actually get a better work out then you ever could while running. Just get good strong shoes and do a little each day and I guarantee you’ll be able to do more than just 5 minutes like you do when running. the good thing is that you wanna exercise so if you wanna lose weight or just feel better hiking and treadmill and good shoes are a must. Here are some articles and stuff you can read that helped me. Hope this helps.
you can increase the distance you run each time. for instance:
Day 1: 1 mile
Day 2: 1.5 miles
Day 3: 2 miles
Day 4: 2.5 miles
Day 5: 3 miles
run your hardest each time and eventually it will be a breeze. As for eating tips, I love salads because you can make them quick and you can put lots of differnet toppings on them. I also like pasta.
well for distance you need great stamina and to build stamina just simply run your distance * 1.5
for example if u was running 1 mile
run 1 mile and a half
btw 5mins 34 is amazing
best hopes for u in the future on the running track
since your looking to improve a time that is not bad and planning on doing a race your looking at running 5 days a week not juts the 3 to keep you in decent shape
Mixture of quick tempo runs, longer distances and hill runs would helpyou beat your time.
The first answer is good however i have a different method.Run up hills