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Why are many runners unable to increase endurance?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

Many runners mistakenly feel that they need to feel exhausted and drained after every run. So they run very fast. In this way, they work their anaerobic systems instead of aerobic systems and cannot increase their endurance.

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Question

Which exercises should I do to improve ankle and foot strength?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

Do not do only those exercises meant for the foot. Instead of this, do exercises for the whole body. The three major exercises that you should do are deadlifts, lunges, and squats.

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Question

What do I do if I'm very shy and worried someone might see me?

Community Answer

It is completely normal and good for your health to go jogging. So if someone laughs at you, tell them it's good for fitness. If you still feel too shy, then jog in the early morning when nobody is out.

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Question

What should I purchase for jogging?

Community Answer

Comfortable clothes (breathable fabric is a must) and running shoes. They don't have to be expensive, just practical.

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Question

When I go jogging I get tired very quickly. What should I do?

Community Answer

Start by jogging short distances, then gradually work your way up to longer jogs.

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Question

Is it good for me to jog daily?

Community Answer

Yes, of course. Jogging is a great way to keep yourself fit. Make sure you do take a break every once a while, though.

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Question

What type of jogging regiment should I use to lose weight?

Community Answer

Regularly jog three to five times a week. How long you exercise is dependent upon what you can do. You should push yourself to lose weight, but not too hard.

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Question

Can jogging reduce belly fat?

Community Answer

Absolutely. Jogging can help you lose weight all over.

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Question

Can I jog if I am 11 years old?

Community Answer

Yes, you can jog at any age.

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Question

Can jogging decrease buttock fat?

Community Answer

Yes. It can reduce the buttock fat for sure if it is done regularly. In approximately 1-2 months of regular jogging in the morning, you'll see dramatic changes, but don't break the routine.

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Question

Can anyone jog, or is it best suited to certain body types?

Donagan

Top Answerer

Anyone can do it. Jogging can be done at any comfortable pace.

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Question

Whenever I jog, the moment I start my legs feel like they have bruises all over them, and that they're going to snap in half. Is that normal when you jog?

Donagan

Top Answerer

No. A little soreness at first is normal, but not great pain.

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Question

Can I jog in soil without shoes?

Community Answer

No, this isn't a great idea.

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Question

Is it necessary that only front part of the foot should touch the ground?

Community Answer

You just want to hit the ground with your toes FIRST, then let the rest of your foot down. Take it slow at first as you find your stride.

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Question

I have asthma and I can't stop panting when I jog. What can I do to improve this?

Community Answer

I myself have asthma and I always use my inhaler before jogging. This works great for me, but you might want to check with your doctor and see what they recommend.

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Question

Sometimes my knee is in pain. Is it because of some wrong jogging practice? I am older.

Community Answer

It can be because of age or bad form but it usually happens because of old worn down running shoes. If you've had your current shoes for several months or ran over 300 or 400 miles on them it is time for a new pair.

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Question

Whenever I run, I feel pain in my shins. Is this normal?

Community Answer

They're called shin splints. Do a little research on correcting your stride, run on softer surfaces and stretch your shins.

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Question

Is it okay to jog even if I'm too skinny? Or malnourished? Or underweight?

Community Answer

It depends. As long as you're eating more calories to replace the ones burned by jogging you should be fine, but don't overwork yourself.

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Question

How can I jog when my street is full of cars?

Community Answer

If there are no sidewalks or golf courses and you don't want to use a treadmill, then stay to the left side of the road and wear bright colors so cars can see you.

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Question

While running or jogging, my legs (from knee to ankle) start hurting and I have to stop. What should I do?

Community Answer

This happened to me as well. Make sure to stretch your legs REALLY well before running. Stretch for about 15 minutes (it may seem like a lot, but it will help), or even try wearing a knee brace for a couple of days. Make sure that you have proper form when running!

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Question

I have been jogging for a while, but my stamina is not improving. What can I do?

Donagan

Top Answerer

It probably is improving, but perhaps so gradually that you don't even notice. You can improve more quickly by jogging faster or farther.

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Question

What type of music is the best for jogging?

Community Answer

Usually, music that you enjoy is best when you're jogging. If that doesn't work out, try classical music or music that will help you stay focused on your strides and your running.

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Question

How much time should I leave between jogging and breakfast or dinner and jogging?

Community Answer

You should leave an hour at the least to allow food to digest, if you eat a big meal, maybe more. If you still feel full, definitely wait.

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Question

Can I run in Converse?

Community Answer

You can, but they won't provide much support, so they are not ideal running shoes.

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Question

Can I jog in Converses?

Diya Dhananjay

Community Answer

It's best to jog in running shoes so that you can run faster, more comfortably, and longer. But if you feel that you run best in Converses, that's fine.

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Question

Can jogging result in 'runner's heart' and/or increased chances of atrial fibrillation?

Community Answer

Yes, but only if you do it on a daily basis. Don't jog or run daily. Do it on alternate days, or 3-4 times a week.

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Question

Can jogging help me gain weight?

Community Answer

Not by itself. Jogging burns a lot of calories, which means you're more likely to lose weight. If you make sure to eat plenty of protein and carbs, and supplement your jogging with weight training exercises, you will be more likely to gain weight.

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Question

Can I drink milk before jogging?

Community Answer

I do not suggest drinking milk before jogging. It could cause nausea or vomiting.

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Question

Will jogging make my calves bigger?

Community Answer

To some extent, yes, jogging will tone and build your calf muscles. If you want substantially bigger calf muscles, however, you will have to incorporate some weight-based exercises into your routine, like leg presses.

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Question

Could jogging be damaging to my health? I'm skinny and I'm doing it for stamina and fitness, should i be worried?

Community Answer

If you overexert yourself, then yes, jogging could be damaging to your health. But as long as you don't do too much too fast, you'll be fine. Make sure to take rest days to give your body a break.

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