How to Build up Running Endurance?

*Work up distance gradually. If you haven't ran for any period longer than 2 weeks, don't go out and run the 12-mile loop around the lake. You may be invigorated if you finish, but you'll also be so sore and stiff the next day you'll get discouraged. Plus, too much speed when it comes to mileage increases also increases your risk of injury, which can derail your running program

*Mix short and long runs. Don't overdo it with a string of mega-long runs. Save these runs, such as that 12-mile or more, for the weekends.

*Take a day off. You'll never build up endurance if you over-train and get sick. Over-training can jeopardize your mental and emotional health, plummet your body fat to dangerously low levels, increase sleep disturbances and fatigue, and contribute to serious strains and tears.

*Limit breaks between runs to no more than 2 weeks. The body starts to lose tone and endurance in as little as 2 weeks without any activity. If you take a long break, all the hard work that's led to increased endurance may be for nothing.

*Think happy thoughts. Don't get discouraged if you can't finish that long run. That mental block will impede your progress and goals.

*Create a weekly plan. Stick to it. This will help you get out the door each day. On Sunday evenings, plan your runs for the week. For each day, list location and length of the run.

*Chart your progress. This will help you feel accomplished and combat any untoward feelings about running. Create or purchase a paper training log, or start an online one. List duration, length, course, type (flat, hilly, paved) and how you felt. Any other factors, such as what you ate or the weather, should be noted, as they can really influence your run.

*Mind your diet. Given your mileage buildup, making sure you're getting the appropriate nutrients will become all the more important. Water is even more important. To stay hydrated on long runs, bring along a water bottle, gels or protein bars. Carry them in a pack.

Running Tips!!!

Being a Runner I thought I would share tips for everyone!

Apparel Tips

1.Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
2.Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
3.Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
4.Cotton socks will only lead to blisters; invest in socks designed for running.

Motivation Tips

1.Be prepared to remove the words “can’t” and “never” from your vocabulary.
2.Don’t expect every run to be better than the last one; some of them will hurt.
3.Don’t be discouraged if you don’t experience weight loss immediately.
4.Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
5.Even a bad run is better then no run at all.
6.“Do not compare yourself to others. Run within yourself and for yourself first.

Nutrition Tips

1.Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
2.Each pound you lose makes running a little easier.
3.Hydrate. Make it a habit to drink water throughout the day.
4.On long runs eat something every hour—whether you feel like it or not.
5.Avoid eating spicy foods before running and the night before your long runs.
6.To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

1.Do not increase your mileage more than 10 percent per week.
2.When trail running don’t forget the bug spray.
3.Make sure you cut your toenails short enough so they don’t jam into your Shoes!
4.Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
5.Do not ice for more than 20 minutes at a time.
6.Do not use the hot tub after a race. It will increase inflammation and hinder healing.
7.Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
8.Do not run two hard days back-to-back.
9.Log your mileage for your legs and your Shoes. Too much on either will cause you injury.

Racing Tips

1.Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
2.Do not try a marathon as your first race.
3.A plastic garbage bag on race day is a very fashionable cheap disposable raincoat.
4.For races longer than 5k start out slower than you think you should.
5.If you conserve your energy during the first half of a race, you can finish strong.

Shoe Tips

1.Double knot your shoe laces so they will not come undone when you run.
2.Try shoes on in the afternoon when your feet are bigger.
3.Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.

Training Tips

1.Lift weights.
2.If you are breathing too hard slow down or walk a bit until you feel comfortable again.
3.Set realistic short term and long term goals.
4.It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
5.Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
6.Run on trails if at all possible. It will be easier on your body and you’ll love it.
7.Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
8.Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
9.Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
10.Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
11.There’s no shame in walking.
12.Soreness one to two days after a run is normal (delayed onset muscle soreness).
13.Do abdominal breathing to get rid of side cramps or “stitches.”