Endurance

Question: endurance???? hi! Im a 14 year old girl and I want to join the field hockey team but they run 2 miles on their practices and i cant do that! I can barely run 3 blocks without passing out! Try outs are in one month. Is there any way I can build up my endurance or train to run the 2 miles because I tried and I couldnt. Im willing to work hard but I dont have a field or anything to run on..just sidewalk..can anyone help??

Answer: just run as far as you can around your neighborhood. if you push yourself eventually you'll break through. when you feel tired just concentrate on breathing, most of the pain is in your head. push through it untill you cant go any more then walk. also do lunges and wall sits to build up your legs. pushups and crunches will build up your upper body to make breathing easier. if you need any drills or other types of workouts you can also google building up endurance or this website http://sportsmedicine.about.com/od/sampleworkouts/a/30sec_sprints.htm

Question: What are some tips on strength training to add endurance and improve endurance.? I am curious to know what an effective work for building muscle strength, but also endurance would be. I don't really want to gain mass, but rather strength the muscle that I have and improve overall endurance. I am a drummer and want to up my endurance and strength without adding too much bulk.

Answer: So you want strength and endurance, well this is going to be hard ... one day do strength training which requires high weght, low reps, day after have a rest, the other day do endurance training low weight high reps then day rest then day after do strength etc.

Question: How do I raise my endurance before football conditioning in 2 weeks? I have two more work-out sessions for football and two more private trainer sessions before hell comes around for summer football and I really need to raise my endurance or I'm going to die at conditioning! How can I raise my endurance fast?

Answer: Hills and lots of them.

Question: How can I improve my endurance rate when I play badminton? I play badminton competitively and I am finding that my endurance is not lasting along as it should. I do drink things like powerade before playing but this only allows me to go so far. What else can I eat or drink to improve on my endurance. I do train by doing running and cycling but really need something to help me when I play.

Answer: Good diet with lots of protein and vitamins. Cardio workouts at least 3-5 times a week. Drink plenty of water. Sugary drinks and caffeine pills will help temporarily, but if relied on too much you will eventually just crash. Whilst playing remember too breathe right. If you do not improve, consult your doctor. You may have a case of mild asthma or some other condition you were not aware of.

Question: Why are endurance athletes encouraged to drink ensure when it has so much sucrose? Joe Friel constantly says that many endurance athletes drink multiple bottles of ensure for breakfast the morning of their event. But ensure is mainly sucrose so wouldn't it simply give you a spike and then 2 hours later when your race begins bring you down? Wouldn't you want something with more complex carbs?

Answer: Neither. Complex carbs and Ensure are both NOT the things to do for an endurance race. A myth has become dogma and is being promoted by people who simply do NOT understand nutrition and how the body works. Joe Friel is getting his information from the wrong people. I would also look to see how big his check is from the Ensure company for promoting that junk. FATS give you sustained energy and carbs, you are right, only give you quick, fleeting energy, even the complex carbs elicit Leptin hormone release and slow the metabolism down while creating high cortisol production that is fleeting energy. Eating good protein and fats before a race and the night before will greatly improve the endurance of an athlete, not carbs. good luck to you

Question: What is the difference between strength endurance and conditioning? By conditioning I mean GPP - High Intensity Circuit Training. Is there a difference between GPP and strength endurance. Would you say that GPP is an umbrella of strength endurance, or are they equals?

Answer: Strength endurance is most often used to refer to how much of intense muscle activity one can do before "muscle failure" (exhaustion). I'm not familiar with GPP, but listen to this illustration, and perhaps you can judge if the two are similar. I once saw a documentary of a mountain climber who used no cables or harnesses -- no safety equipment at all. And he would do 100 chin-ups while hanging from a 1-inch ledge to keep in condition. Now that man has strength endurance!

Question: How can I increase my speed and endurance? I leave for boot camp in 2 months and I need to increase my speed and endurance. My goal is to do a 3 mile in 22-23 minutes. What kind of running drills can I do to increase both my speed and endurance to get better run times?

Answer: For running your always striving to balance out your training. Add these type of workouts to improve your endurance and speed: A) 1 mile X 4 at 5K pace B) 400 meters X 8 at mile race pace with rests to 120 heart beats per minute C) 200 meters X 14 or 100 meters X 18 or 8 X 40 meter hill repeats with full recovery For instance do A on Tuesday and C on Thursday with the other days working your aerobic base such as jogging for 3 to 5 miles. Also add to your schedule running in 5K and 10K road races or 1 mile fun runs at least once or twice a month. Also do resistance training such as free weights or band training. Good luck!

Question: What do you do to raise your endurance for exercise? I like to exercise, especially doing endurance leg lifts. I want to build my pain tolerance and endurance, to last longer. Any favorite tips or methods? Please share.

Answer: Gradually increase your level of exercise.

Question: How can I build my endurance when running? Well, I can jog for a long distance, but its at a slow pace. Whenever I pick up the speed, and begin running, I get tired faster. What am I supposed to do? How long did it take you to build your endurance?

Answer: I think you may be confusing endurance with speed based on your question, but I'll try to give you a brief explanation that will hopefully be helpful: There are two things I think about when I think of my fitness as a runner - anaerobic fitness and aerobic fitness. Aerobic fitness in short is the type of fitness you'd feel on a long run (not a fast run by any means), the word "endurance" to me always implies heavily on aerobic when I hear it, but it's never really been set in stone what endurance really means. Your anaerobic would be more of your capacity to be able to hold a faster pace (so strength, speed, and anaerobic threshold). To really answer your question best I'd need to know exactly how fast "pick up" means for you. Would that mean you go from 8 minute pace to 7 30 pace? 7 pace? 6 pace? all out sprint? It's all relative really. Basically, there comes a certain point when you go from a pace that is in your "aerobic" zone, and into your "anaerobic" zone. This is known as crossing over your threshold (and is not ideal when trying to build your mileage or aerobic capacity). My guess is you went at a pace that was possibly crossing the threshold (you'd know if your legs start to feel heavy). There really wouldn't be enough space for me to go into all the details involved in all of this, so I'm going to make the rest of this short: Basically, to increase your aerobic capacity, you need to build your mileage up (running at a slow pace) to whatever mileage per week you want to maintain. Once you get to that mileage, keep hitting that mileage, but gradually increase the pace at which you do your runs at week by week. The key here will to not go so fast that you ever go anaerobic. After months of doing that, your aerobic conditioning will be very good, and you can start anaerobic conditioning. Basically this will involve doing interval work, pace work, speed work, strength work, etc. (the hard stuff). And for this I'd recommend finding a coach or at least a training plan to follow because this phase of training is very specific to what you are racing for. If you follow that basic outline you will increase your "Endurance" in both senses of the word, and you'll be in pretty good shape :) Also note thought that no matter what level of fitness you are at, if you are doing a long run and start running too fast, you will always get tired faster, even if you are in great shape

Question: How Can i increase my endurance and speed for basketball? I am in the 10th grade and i am 15 years old. I been playing basketball since 6th or 7th grade, but now in high school things are different. I am always the last one running up and down the court because i don't have any stamina, endurance, and speed. I also feel like throwing up every time I DO run as fast as i can. So i am hoping if anybody has a solution for me.

Answer: um i would start getting on a football field or just and open field and get on of those harnesses with the straps in the back for someone to pull back when you run or get one of those parachute things and do 30 yard to 50 yard sprints... that really helped me to get faster for baseball and to stay in shape i usually just go for a run about 3 times a week usually about 3 miles but start out easy if your not in too good of shape yet...

Question: How do I improve my endurance when running? I am 15, and I can run very fast at short distances, but running a long distance is a little difficult for me. Does anyone have any tips to help me improve my endurance?

Answer: Go on long runs

Question: How to build up my endurance and speed in running? Whats a good way to build up my endurance and speed in running. My goal is to get a 6 minute mile, then a 12 minute mile later on.

Answer: If you are trying to increase your speed you should do some interval training. When you go for your run lets say a 30 minute jog. Jog at an easy pace then sprint as fast as you can for 30-60 seconds. Then jog agan for 2 minutes and repeat the process. The longer you can do this the more speed and endurance you will gain. Also, do not forget to eat bannanas and things high in protein to help repair your muscles before and after you run. Do not forget to warm up and stretch before your run and do you cool down and stretch after your run. If you get hurt you will not be able to accomplish your goals as quickly as you would like.

Question: What kind of endurance running should I be doing for training for the mile? I have good endurance and can easily do a 10 mile run, and can run reasonably fast too, a 17:00 5k. I'm doing speed workouts twice a week, but what kind of endurance running should I be doing if my focus is the mile? 3-4 mile runs at high intensity, or 6 at medium? 10 miles at slow to medium 3 days a week? I'm thinking 3-4 miles at higher intensity, but I want to see what you guys have to say. Thanks.

Answer: start out with doing relaxing 10-15 miles runs to get your breathing used to long distance running. after you feel confident with these long runs (which you already seem to be) switch to an alternating pattern of 400m repeats (about 8) & 3-4 miles at a high intensity. the repeats will help you puch yourself to do each lap as fast as you can while the 3-4 mile runs will keep your breathing up to par for distance running. theroretically, if you can get your lungs strong enough to hold out for a mile under high stress, then it'll help take the pressure off your chest, which'll take some of the strain off of your diaphram, which lets you run with your back straight, which takes unnecessary strain off of your legs & feet. turn-overs will also help you improve your time by forcing you to put your foot down & pick it up as fast as you can. combining turn-overs w/ your repeats will do wonders for your time as well. any more questions on the subject? let me know via email & i'll share my wisdom, but it'll cost you. i just might make you read my whole novel. lol!

Question: What is the best way to get my endurance up? Running endurance, of course. If anyone can write a short endurance plan, that'd be great. Also, if anyone knows how to get my kicking power up (for soccer) you'll earn brownie points too.

Answer: Basically you need to run consistently. if you can't run every day even just a little, try and run on a regular basis. Being consistent will build endurance. There are 2 things you can do to help your kicking power, 1) strengthen your upper legs, quads and hamstrings by doing leg extensions and leg curls.2) shorten your kicking motion and remember to follow through. Good luck.

Question: What specific exercises can I do to elevate my endurance and agility levels in Badminton? Hi! I have been playing badminton since 2005 and I would like to increase my endurance and agility levels. I had basic training already but due to work, I didn't manage to go to advanced training. I would like to find out what specific drills/exercises can I do alone to raise my endurance and my speed when playing badminton. Weight training can be added also. Thanks a lot guys!

Answer: Hey I'm a novice on this sport, only been playing for the school for 1 year, but I love the sport so i'll try help you out. A drill you could do to elevate your endurance and agility is: Ok first off, You're going to need someone to play practice against. Have that person smack the shuttle-cock to the very left side of the court, then when u return it have him hit it to the very right side of the court. This would force you to run side to side the whole time, thus (hopefully!) increasing your endurance and agility levels. Try to have someone with a lot of experience to practice with, so they can smack the shuttle-cock faster and give you tips. Hope that helps =]

Question: How do I build up the endurance to do a 8 mile commute on my bicycle? Its downhill mostly up there but uphill going back. I weigh 270 pounds. How do I build up the endurance to do a 8 mile commute up there and back?

Answer: Ride and ride a lot. No other way really. Swimming would be a good full body workout to compliment your cycling and speed up your conditioning for the commute. No pool, then fast walk when you want to take a break from the cycling. Choose a gear that will let you spin the pedals at 60-80 rpms. More efficient and less tiring than slower rate.