How do I build up my running speed/endurance/stamina?

I am trying out for a football team in the next 6-8 months, I havent worked out or anything like that in some time. I started running again and I need to build back up my speed and my endurance especially. What can I do to be prepared for the tryouts and in my best physical condition?

How do I build up my running speed/endurance/stamina?
Great Question.





To run faster, you need to run sprints. This can vary for you but think of your body as an aerobic machine when you run. You take in oxygen and burn food/fat. If you run at the same speed the whole run, you must be taking in enough oxygen to sustain your exercise. This is aerobic. If you want to improve your speed, you need to challenge yourself, by getting to the aerobic speed, then for 30 second bursts - run as fast as you can - your body will not be able to take in enough oxygen to sustain this speed for much longer. That is anaerobic - and it is the only way to improve your speed, given your weight stays the same.





So, set up a regemine for your running - however many miles a day you run, run the same each week - or increase up to 10 percent distance or time per week - up to you. Every other day at most - run sprints. Warm up as usual (stretch), run your aerobic pace, then do a 30 second sprint (I do telephone pole sprints -start at one run fast to the next). Then Slow down,until you can sustain your normal pace - a heart rate monitor and understanding of how to use this to your advantage will help. Once your heart rate is back in the aerobic zone, you can breath without too much effort, do another sprint. Repeat the sprints. Do sets of 3 - run or even walk to get your heart rate back down. Take a double rest between sprints. Repeat the sets of 3, 3 times on a sprint day.





This will improve your running speed. Be sure to hydrate prior to running, and after. If it is especially hot, be sure to acclimate your body to the extra strain - break into sprinting regemine by adding a low number of sprints at first - increase over weeks and months. But start now - 6-8 months should be enough time to MEASURE and OBSERVE improvements in your speed.





Read about the heart rate monitor use! You will benefit from it! These are for professional atheletes, not just old people trying to stay alive. Work smart, improve max in min time.
Reply:be sure your diet contains good healthful foods. that


is very important. then work out and practice. remember


to do a variety of exercises so your whole body will be


in the best condition.
Reply:im a girl so i dont know about football but i do cross country,track,b-ball,and cheer. im sure u hear this alot but you have to practice when football ends keep running and exersising when running u have to control ur breathing breath through ur nose it help control and gets more oxegyn through ur body also stay focused dont get distacted. keep ur mund on subject hope i helped good luck at tryouts. oh one more thing have fun! yours truly, Shelby
Reply:They make this small parachute that fits a harness that you wear like a back pack. By giving you resistance when you run, your legs build up muscle and you will run faster when it is off. Also WORK ON YOUR STRIDE AND KICK! Your legs have to move right in order to run fast. Talk to the track coach.
Reply:To do this set a schedule for yourself to run about 3 to 4 times a week with speed training integrated into your weekly routine. Here's an example of my old running schedule, modify it to fit your fitness level. Time everything and track it, I wore a heart rate monitor as well to track my target heart rate!!!


Monday: Run 6 miles slow pace, relaxed.


Tuesday: speed training at 1/4 mile track running 440's and 880's.


Wednesday: Off, take a break to allow your body to recover!!!


Thursday: Run 6 miles at target heart rate.


Friday: Speed training at 1/4 mile track, 440's only.


Saturday: My long run day, 10 miles relaxed pace, about 10% under my THR or target heart rate.


Sunday: Off, take time to recover.





Get good running shoes, wear a watch to track your times, watch your target heart rate! Go here to determine your THR!


http://www.stevenscreek.com/goodies/hr.s...
Reply:If you live near a beach, run in the sand and surf. Run A LOT, if if you don't live near a beach. Start slow and short and build up. Don't forget to warm up before running.
Reply:Here's what I'd do:


1. do about 5-10 sprints (short distance) in a set time....


2. run in a swimming pool where the water is above your waist


3. wear a loaded backpack and do sprints, when you sprint without the extra weight you will notice the difference.


4. i also agree with the beach idea

riding boots