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Question

What is the best way to build 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

Take it slow. Get your heart beating at a steady pace instead of working overtime. You don't have to feel exhausted and drained to have a good run!

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Question

What if you're not a fast runner, what will help you to keep running and not stop?

Community Answer

Try not to think about stopping, or even how hard it is not to. If you can "disconnect" your mind from your body, it will be easier not to stop. You don't have to be a fast runner for good endurance. If the problem is cramps, or other sharp pains in your side, learn to exhale on your left foot landing on the ground - it will happen less. Everything comes gradually, so don't be surprised if it is still hard; one day, you wont have to stop.

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Question

How do I keep running if I get really tired?

Community Answer

If you start getting tired when you're running, slightly change your pace. You can start to jog until you regain your breath, but you should never stop.

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Question

How long should I warm up before my race, and should I rest at all in between?

Community Answer

Try doing some warm up jogging. You can also try doing some high knee raises as well. You shouldn't rest before your race because your muscles could become cold, which might make you sore later on during the race. Try to keep moving so that your muscles will stay warm.

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Question

If my legs get tired, should I stop?

Community Answer

There is a difference between tired and hurt. If they are hurting to a point where you can't deal with the pain, then yes, stop. Otherwise, push through the fatigue and finish your mile.

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Question

How can I run a mile for the first time?

Community Answer

Make a good playlist, with the most awesome songs, the ones you like most. Think about people staring at you during running and how much respect they will feel toward you. Rely on all your training to convince yourself that you can do this. Then get out there and give it a go.

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Question

What can I do to help with my breathing while running at a decently fast pace?

Community Answer

Breath in with your nose, out with your mouth -- and not too rapidly. Basically, you want to control your breathing. Also, breath with your diaphragm, not your chest.

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Question

I'm trying to run a mile in 10 minutes at my school. How should I pace myself?

Community Answer

In this case, you don't want to sprint all the way, but you also want to jog. Do a constant pattern. Start jogging slowly, then fast, sprint slow, then sprint fast and repeat the same process over and over.

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Question

How can I run a 20-minute mile? I am very fat and almost pass out running 100m. I start crying because people make fun of me. What can I do?

Community Answer

I am sorry people are making fun of you. This is how you can run a 20-minute mile: Try to find some time in your day to run. Even in gym class, try to push yourself. If you feel like you are going to pass out, stop. Try to start out running short distances until you feel comfortable with them. Start at 70m, then 100m, then 200m, 400m, 800m, 1600m, and finally (I know you can do it) 3200m. Or ask a parent (if you are a kid) if you can get a running trainer.

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Question

How do I run a faster mile?

Community Answer

Try running timed 800-meter dashes to increase your speed, and try to run year round.

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Question

How do I focus on the mile and not quitting?

Community Answer

Remember the reward of finishing a mile and knowing you did well. Also, gritting your teeth might help.

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Question

What do I do if I get bored?

Community Answer

If you get bored while running, you can listen to music, run with a friend, or try running somewhere you haven't been before for a change of scenery.

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Question

What is meant by "a pace of between 90 seconds to 2 minutes per interval"?

Donagan

Top Answerer

This is a way to see if you're running at a steady pace. You plan a route consisting of equal "intervals" (city blocks, quarter miles, tenths of a mile, etc.) and see if you can run each interval in roughly the same amount of time. This is a good training practice.

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Question

How do I improve my running time?

Community Answer

Practice every day and try doing other things, like biking,swimming and lifting weights.

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Question

How do I disconnect my brain from my body?

Community Answer

You can try distracting yourself. Many people listen to music, audio books, or podcasts while running. Or, alternatively, pick an interesting subject to think about or work through in your head while you run.

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Question

How do I go from running a 4 minute 50 second mile to a 4 minute 30 second mile in 2 months?

Community Answer

That's only a 20-second difference. Set the goal, then stick to your routine. Push yourself every day, and you'll get there.

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Question

How can I run a mile in 4:40?

Community Answer

You just follow the routine, and work slowly towards the goal, and have patience.

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Question

Can I run a 1 minute mile?

Community Answer

No. You can only run a 1 minute mile if you are going 60 mph, and no one can run that fast.

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Question

How long should running a lap take if I want to run a fast mile?

Community Answer

Just take your goal time and find a quarter of that time to get your lap splits.

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Question

Can I decrease my time on an 800 meter race from 2 minute 45 second to 2 minutes in just two months?

Community Answer

It is possible, but it would take a lot of work and you would have to be naturally fast.

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Question

How can I go from an 8:40 mile to a 5-minute mile?

Community Answer

Try to start by setting smaller goals that work their way up to 5:00. For example, try to set a goal to run an 8-minute mile in a couple of months. Once you complete that set another goal 30 to 45 seconds faster than that. Every small goal you accomplish will not only get you closer to 5:00 but also motivates you to keep going.

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Question

How do I run a 7:30 mile?

Community Answer

If you have a treadmill, try setting the speed at 8.8 miles per hour and maintain that pace for a mile.

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Question

How do you learn to not get tired?

Community Answer

With practice. The more you practice, the easier it will become and the longer you will be able to go without getting tired.

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Question

When should be the last meal or snack before running?

Community Answer

You should not have much dairy before you run. Carbs like bread and pasta are good a couple of hours before you start running.

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Question

How can I reduce my speed from 11:25 to 8:00 in a month?

Community Answer

You can't do that in a month. It takes time, there is no magic solution to make you that much faster.

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Question

I am on a track team, and I am an outstanding runner. However, when I see people pass me, I give up. Do you have any tips for my dilemma?

Donagan

Top Answerer

You're not the only one who doesn't like to be passed. An "outstanding runner," however, will rise to the challenge and fight back. Pick up your pace, and dig down for every bit of energy you have. The goal is to use up the last of your energy just as you pass the finish line.

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Question

I have a 1 mile race tomorrow. I have been running at home to prepare, but I get really nervous when I run in front of people. What do I do?

Community Answer

Pretend you're running at home. Focus on the other runners right in front of you, tuning out the onlookers to the sides. Pay attention to your breath and the movement of your body through space.

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Question

Could I shave 20 seconds from my time in a week?

Hazel Bruneax

Community Answer

Possibly, but it depends on your own condition and dedication. Strategize, and once you have found your best strategy, start speeding up around corners.

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Question

What types of stretches will help me run better and faster?

Community Answer

Stretches that focus on your quads and glutes would be ideal. You can find lots of videos and lists online that will outline stretching routines for these areas. I would recommend doing 10 minutes of stretching before and after every run.

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Question

How can I improve my times?

Community Answer

Follow the steps listed above.

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