hi, for a bit now i have bin trying to build my stamina (spelling) up buy doing alot of running, infact anywere i can run i will instead of walking. but it hasnt seemed to make any diffrance in how quickley i get tired. is this affected by the food i eat?
davey
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help with stamina
help with stamina
Last edited by davey on Fri 26 Mar, 2004 4:32 pm, edited 1 time in total.
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I'd recommend you try doing different training sessions...
(1) 1.5Mile: A 1.5mile warm up jog, then 1.5mile as fast as possible
(2) Easy Jog: As I say, easy jog
(3) Run: A running session where your running a little faster than you would if you was going to hold a conversation with someone
(4) Fast Run: Run at a fast pace 80-90% of maximum effort
(5) Interval Run: Running for 1min, sprint for 30sec, run for 2min, sprint for 1min, run for 2min sprint for 1min, etc.
(6) Hill Sessions 1#: Include as many hills as you can find in your run.
(7) Hill Sessions 2#: Find a big and long hill, run at fast pace to the top, then jog back down again. Do this as many as 5-10 times or more if you want to challenge yurself.
(8) Fartlek: Run at a pretty fast pace untill basically yur too knackered to go on, even if its running in circles
(9) Speed Work: do as many as 10 sets or more of 100m, 200m 400m sprints. OR...
(10) Pyramid Training: Sprint 100m, jog back 100m, spring 200meter, jog back, S* 300m, J* 300m, S* 200m, J* 200m, S* 100m, J* 100m, etc.
Each session can be hardened by increasing the duration or intensity of the exercise. For you I might recommend some HILL training, Interval Runs, and Speed/Pyramid training. Might inprove your "stamina" more and give u the knackered out feeling ur after,
Mal
(1) 1.5Mile: A 1.5mile warm up jog, then 1.5mile as fast as possible
(2) Easy Jog: As I say, easy jog
(3) Run: A running session where your running a little faster than you would if you was going to hold a conversation with someone
(4) Fast Run: Run at a fast pace 80-90% of maximum effort
(5) Interval Run: Running for 1min, sprint for 30sec, run for 2min, sprint for 1min, run for 2min sprint for 1min, etc.
(6) Hill Sessions 1#: Include as many hills as you can find in your run.
(7) Hill Sessions 2#: Find a big and long hill, run at fast pace to the top, then jog back down again. Do this as many as 5-10 times or more if you want to challenge yurself.
(8) Fartlek: Run at a pretty fast pace untill basically yur too knackered to go on, even if its running in circles
(9) Speed Work: do as many as 10 sets or more of 100m, 200m 400m sprints. OR...
(10) Pyramid Training: Sprint 100m, jog back 100m, spring 200meter, jog back, S* 300m, J* 300m, S* 200m, J* 200m, S* 100m, J* 100m, etc.
Each session can be hardened by increasing the duration or intensity of the exercise. For you I might recommend some HILL training, Interval Runs, and Speed/Pyramid training. Might inprove your "stamina" more and give u the knackered out feeling ur after,
Mal
Mal, a fartlek is not what you described.
It consists of running at a certain speed for a specific amount of time. E.g. 1 minute 60%, 30 sec walk, 1 minute sprinting, 2 minute walk, 3 min 70% and so on for about 30 - 45 minutes.
Done properly, they are calculated to get the best out of you: NOT for the beginner or one with lacking stamina.
Davey. I am no expert. I personally do a lot of running, and used to run cross country (school, county).
The simple answer is: Do more of it. There is absoloutely no need for this incredible variety of runs. Start running a set distance, say 1 mile. Next day do 1.5 miles and so on. As you get fitter you may include hills, sprints and fartleks. For you, the best thing to do is start slowly and build yourself up by a measured amount.
You will be surprised how quickly you gain endurance.
Good luck.
Mike
It consists of running at a certain speed for a specific amount of time. E.g. 1 minute 60%, 30 sec walk, 1 minute sprinting, 2 minute walk, 3 min 70% and so on for about 30 - 45 minutes.
Done properly, they are calculated to get the best out of you: NOT for the beginner or one with lacking stamina.
Davey. I am no expert. I personally do a lot of running, and used to run cross country (school, county).
The simple answer is: Do more of it. There is absoloutely no need for this incredible variety of runs. Start running a set distance, say 1 mile. Next day do 1.5 miles and so on. As you get fitter you may include hills, sprints and fartleks. For you, the best thing to do is start slowly and build yourself up by a measured amount.
You will be surprised how quickly you gain endurance.
Good luck.
Mike
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anglo-saxon
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Delete "stamina", insert "endurance". The reason I say this is because is more readilly addresses the desired end state: That of being able to "endure" more prolongued arduous physical activity.
The only way to increase endurance is to conduct endurance training. Running will cretainly help, but running alone will not benefit you completely. Of course, start at a reasonable standard and build up (this will avoid both injury and the psychological downside of training too hard, too soon).
To increase your endurance overall, a regimen of progressively increased distance running (at a steady state) could, for instance, be complimented by sprint training and circuit training. The sprint training could be in the form of interval training: Sprint for a given distance, then allow the HR to return to 120 BPM and then sprint again, etc., for a given number of repetitions. The circuit training could consist of power-to-weight ratio traiining (push-ups, sit-ups, chin-ups, dips, etc.) completed in a circuit and with limited rest between circuits (i.e., alloing the herat to return to 120 BPM again before continuing with the next circuit).
Your pace and distance during your "steady state" runs can be used as a general guide to your overall improvement. You will, of course have good days and not-so-good days, but overall ou should notice that you are increasing your distance and speed on your steady state runs (without pushing it to prove a point) to yourself).
The bottom line, though is that you must conduct endurance-specific training to imrove your endurance.
Don't forget to ask yourself what your goal is. For instance, endurance training like that mentioned here would not do you a world of good if you were looking to cover particularly long distances with a rucksack on your back, although it would certainly help. In such a case, you would have to "train to need" to address the specific requirement (i.e., ruck-up and start tabbing!).
Cheers,
The only way to increase endurance is to conduct endurance training. Running will cretainly help, but running alone will not benefit you completely. Of course, start at a reasonable standard and build up (this will avoid both injury and the psychological downside of training too hard, too soon).
To increase your endurance overall, a regimen of progressively increased distance running (at a steady state) could, for instance, be complimented by sprint training and circuit training. The sprint training could be in the form of interval training: Sprint for a given distance, then allow the HR to return to 120 BPM and then sprint again, etc., for a given number of repetitions. The circuit training could consist of power-to-weight ratio traiining (push-ups, sit-ups, chin-ups, dips, etc.) completed in a circuit and with limited rest between circuits (i.e., alloing the herat to return to 120 BPM again before continuing with the next circuit).
Your pace and distance during your "steady state" runs can be used as a general guide to your overall improvement. You will, of course have good days and not-so-good days, but overall ou should notice that you are increasing your distance and speed on your steady state runs (without pushing it to prove a point) to yourself).
The bottom line, though is that you must conduct endurance-specific training to imrove your endurance.
Don't forget to ask yourself what your goal is. For instance, endurance training like that mentioned here would not do you a world of good if you were looking to cover particularly long distances with a rucksack on your back, although it would certainly help. In such a case, you would have to "train to need" to address the specific requirement (i.e., ruck-up and start tabbing!).
Cheers,
Come on is this the bad spelling thread?herd tuna is a good source or protine and protine drinks u should no
I heard tuna is a good source of protein and protein you should know.
The last part of that sentence is meaningless.
How do you expect to get on in the Army if you can't write a simple sentence?
Last edited by Dave.Mil on Tue 23 Mar, 2004 3:50 pm, edited 3 times in total.
liam.... ure speling iz teribel...............liam wrote:i herd tuna is a good source or protine and protine drinks u should no
Mexican bandit, "Badges?! We don't need no stinking badges....."
Major Kong, "Shoot, a fella could have a pretty good weekend in vegas with all that stuff....."
Gore, "The first casualty of war is your underpants....."
Major Kong, "Shoot, a fella could have a pretty good weekend in vegas with all that stuff....."
Gore, "The first casualty of war is your underpants....."
Its only spelling!!! Everyone knows what people mean!