Doctor insights on:
Endurance Improve Running
Slowly and over time: The best way to improve running endurance, as defined by your ability to keep going for a half hour, hour, two hours, three hours, and beyond, is to gradually build up at an easy pace from whereever you are at. Run at a pace where you can talk, supplement with gels on longer runs, and aim for 3-4 runs a week. Hal higdon has great programs on his website (free) for runners at all levels. Good luck! ...Read more
Which is better for endurance? I can either go running or cycling so which one would improve my endurance quicker?
Hello im lili. Why do I feel like I run out of air when im exercising (crossfit/running) and I just can't improve my endurance?
Possibly: Though this is possible, I am honor-bound to mention that these two activities are at cross-purposes and it's important to consider quitting smoking. Having said that, it does happen that running endurance (as in going for miles and miles) is not an activity that is particularly limited by the respiratory system in most people, so theoretically it is possible to increase endurance while smoking. ...Read more
Look to your diet: Too many empty calories (food with insufficient vitamin content) is a common cause of undue fatigue. ...Read more
Can you still improve in leg endurance activities like running and swimming with hypokalemia? Or does it just feel like not improving and exhaustion?
More Info: If you are fifty and asking this question, you should get the book "Running Past Fifty" by Richard Benyo. Not sure if it is still out there, as it was published in 1998 by Human Kinetics. Is it your speed or time or distance. Only very few keep their speed past 50. Distance and time endurance take longer to achieve and maintain. Rest is critical, recovery takes much longer. (63, Level I USAT coach) ...Read more
No tricks: Eat only "god-made food and leave the man-made stuff alone. That is the fuel. Endurance comes through careful training. ...Read more
No: It is one of many activities to do this. Any cardiovascular activity performed at a specifically determined heart rate for a specific duration can help develop this. Rowing, cycling, spinning, swimming and running will all work. Weight training can be added for bone and support component (ligaments, tendons, etc.) strengthening. (USAT Level I coach). Good Luck. ...Read more
I have recently started parkrun and want to know the best way to start running training. My goal is endurance would like to target doing half marathons and full marathons.
Gradual & consistent: How often do you do the park runs? It is best to to start gradually and increasing your mileage consistently. Start with e.g. 2.5km 3x weekly, with a 5km over the weekends, then 5km 3x weekly then 10km over the weekends. You can try running at the Races over the weekends for added motivation. JHB races are almost always over weekends. Check with you local Sport Shop for dates. ...Read more
Would the use of creatine and weight training affect my cardio? I don't want to decrease my running endurance.
Yes: Running is an excellent exercise for building cardiovascular endurance; if you run distances you will improve your slow-twitch muscle tone and over time as you decrease body fat your muscles may appear more defined; if you focus on sprinting you will engage fast-twitch muscle and may see more of a "mass" effect; if you are trying for body-builder muscles strength training in gym is your best bet. ...Read more
How can I get my endurance up for running? I can run a 1/2 mile straight now but I want to be able to run 3 miles easy by next month. Can I do this?
Yes: A healthy 17 yo should be able to run 3 miles. Run at least every other day. Increase the distance by 1/ 2 mile every 2 or 3 runs. When you increase to a mile don't expect to run at the same pace you run 1/2 mile- slow and steady is the way to go. As you get used to longer distances then you can gradually pick up the pace. Good luck! ...Read more
What are the dangers of returning to heavy endurance running too soon after concussion? Can excessive exertion cause brain damage?
Yes: Dangerous until completely gone since you can rattle the brain when it is inflamed or shaken already and easily cause more damage, needs time too recover probably a week or so but ready when no headaches and can run a block without pain ...Read more
How does hypokalemia affect leg muscle endurance activities like running and swimming? With low potassium can you still build muscle?
Cross training: There are many ways to take an active approach to rehabbing a running injury while maintaining stamina. Depending on nature of injury, biking, elliptical, or rowing machine are good options. If you have access to a pool, water running or swimming are great ways to maintain stamina and have been proven effective even with elite athletes. ...Read more
Interval training, -: -see an AT-C @ a reputable health club that is a runner to get on the proper program that fits your needs & abilities. ...Read more
Running: Are you competitive runner? You could see a trainner, or go to a a high performance trainning center. I'st about trainning, special diets, and how much money and time you want to spend on this. There is no limit. Is about your personal goal. This applies, even if not a competitive athlete. ...Read more
Go to a track: The way I did it was: go t a track (stretch, warm-up etc.) then run a fast quarter, then jog a quarter (as slow as u want but don't walk) then run a quarter (pretty much as fast as u can go), then jog and REPEAT! Try to run fast 8 quarters (or 3-4 to begin with) and build up from there. This is an intense work-out if u do it right and will definitely increase your speed. Best of Luck! ...Read more
I want to improve my running any exercise to help? Am quite fast but have low stamina and my health is perfect says doctors
Keep going!: Three things come to mind. First, just keep doing your distance runs going farther every 1 week. Second is wind sprints - they definitely help with stamina and it's a faster way to achieve the result than just the distance running. Third is a different aerobic exercise intermixed in your program. I like YouTube "Fitness Blender" workouts. Simple, done at home with or without weights. ...Read more
Holy Cow!: That is fast. Consider working with a trainer who has a lot of expertise if you want to be faster than that. ...Read more
I have had asthma all my life and it has gotten worse. Are there ways to improve my asthma other than running regularly?
Yes: See an allergist to find out what are the triggers or allergens in your asthma. Runny regularly only makes your body more efficient and does not reduce the airway inflammation and constriction present in asthma. If you can run fast for a long period of time without respiratory problem, you may not have asthma at all. ...Read more
Are there any list of foods to eat to increase my stamina for running which might also help me improve my short breath whike running?
No magic here: Eat enough quality protein to maintain your lean muscle mass & limit calories to keep fat off. In spite of all the nonsense on the internet, food choice doesn't make or break health in most situations. You need to stay trim if you want to be an effective runner. If you are training hard but can't keep up with peers, a physician might check your heart over, especially for valvular disease. ...Read more
Hello, I think I have gastro. I have been running to the bathroom quite a few times and have a bit of temperature. How can I improve it please?
Dr. DC 25mg of atenolol after I lost 80 lbs and BP went to 120s/50s. He told this will improve working out. How this will improve running sprints?
Heart rate on meds: Medications such as atenolol are usually recommended to keep heart rate and blood pressure lower than they would have been otherwise during the workouts. It looks like your weight loss allowed you to get off meds-FANTASTIC! Your heart needs to quickly pick up its rate when sprinting-having atenolol may interfere with that and leave you feeling winded. ...Read more
I'm 18 and my BPM is generally in the 80s. Can simply walking improve BPM or do I have to run? What are some alternatives to running for decreased BPM
No: If you want to just walk do so not at not just a leisurely stroll but at a vigorous pace where you work up a slight sweat. You actually can do it for just 15 minutes of vigorous exercise/day. ...Read more
What to do if I need a good teenage healthy diet so I can improve my running ability please help?
Balanced diet: A healthy diet with balanced nutrition is the best choice. Use low fat milk (skim or 1% is best), low fat meats and cheeses, lots of fresh vegetables, fruits, and whole grains. Use healthy proteins and complex carbohydrates for longer lasting energy. Drink plenty of water and avoid high sugar, high caffeine drinks. ...Read more