How do I triple my running endurance in 10 days?

[ViN86]

Well here is the thing.. I am playing soccer for my high school, and I am an okay player. But I have 0 running endurance. Here is my Captain's Practice Schedule Today, Tomorrow, Thursday, and next tuesday. These are 5:30 to 8. And on those days, we have run about 15 minutes. And I always tire myself out after the 10 minute. Now Next Thursday I am starting preseason, that is going to be 4 hours from 6-10 AM everyday til monday. (5 days) Now Preseason is going to be the biggest bitch ever! We have to run for 35 minutes, do ab exercises, and more. Here is the thing, I am not going to be able to do the runs. How can I get more endurance?
Eating Pasta?
Don't tire yourself out before hand?

Any tips that you have would be amazing.

If you suggest that I should go on runs, then please just specify how long, or how many minutes. I really want to make JV, or at least be Captain for Freshman.

Thank You For Your Time!

By the way I'm probably not going to be able to run tomorrow, or the day after, or on Tuesday.

Thanks again
The only thing that will increase endurance is running. You need to do shuttle runs and suicides and long runs as well (2 miles or more at a time). It will be hard the first week, after that it gets easier.

so... today I went to the local YMCA, and played basketball for about an hour (not too hard/fast though) then after wards I hit the treadmills. I decided I would run for 35 minutes, at a speed of 4.5 for 30 minutes, then the last 5 minutes I went at a speed of 7.5 (treadmill speed) And afterwards I wasnt tired at all! :) All of my training had helped a lot. The hurt in my shins was very minimal, and very bearable. By the way the distance that I ran in 35 minutes was 3 miles. (My Longest Ever)

So I can run the 35 minutes/3 miles

Nice, sounds like you're building up your endurance.

[CaptNKILL]

I don't think I could run for 1 minute. :o

[bob saget]

I don't think I could run for 1 minute. :o

There are little things to make it easier for you to get in better shape captn, and you'll feel incredible. I strongly suggest you at least consider making tiny changes if you feel your physical "self" if going downhill.
There are tons of sites out there with lots of small tips and such to help you out.
Unfortunately, if you are used to a certain lifestyle, change will be very hard. Heck, its really hard for me to see any results, i have to push myself very hard, and thats considering i have been brought up in a very healthy-lifestyle environment. I cant imagine how hard it is for someone who is used to living a certain way. My dad is pretty large, and I gain weight really really fast. Its probably going to be hard for me for quite some time to manage my weight.
Do some research on it, and i will be glad to answer any questions :)

[Zelda_fan]

Just suck it up and quit being a little bitch.

+1

You'd be surprised how long you can run when you push yourself.

Eat healthy, and keep running everyday till you collapse. That'll get your endurance up.

[LORD-eX-Bu]

There are little things to make it easier for you to get in better shape captn, and you'll feel incredible. I strongly suggest you at least consider making tiny changes if you feel your physical "self" if going downhill.
There are tons of sites out there with lots of small tips and such to help you out.
Unfortunately, if you are used to a certain lifestyle, change will be very hard. Heck, its really hard for me to see any results, i have to push myself very hard, and thats considering i have been brought up in a very healthy-lifestyle environment. I cant imagine how hard it is for someone who is used to living a certain way. My dad is pretty large, and I gain weight really really fast. Its probably going to be hard for me for quite some time to manage my weight.
Do some research on it, and i will be glad to answer any questions :)

he has/had a heart condition..

[bob saget]

he has/had a heart condition..

I did not know that.

[Albo]

Thanks for the encouragement guys!

[Albo]

Bad News :(
Today we went for a run at practice, like usual. But this time we ran on cement, instead of grass like we normally do. And I was the 2nd to last one behind the fattest kid on our team. I had the biggest cramp in my stomach, and my shins hurt twice as bad as normal.
All of my hard work was gone, yesterday I felt on top of the world, today I feel like ****.

What do I do???

That was our last practice and we start preseason on Thursday Morning 6-10 AM EST. Also, there is this army guy that is going to be there the first 3 days, that makes us run 3 times as much my team said. So I'm basically ****ed.

[nemecb]

Bad News :(
Today we went for a run at practice, like usual. But this time we ran on cement, instead of grass like we normally do. And I was the 2nd to last one behind the fattest kid on our team. I had the biggest cramp in my stomach, and my shins hurt twice as bad as normal.
All of my hard work was gone, yesterday I felt on top of the world, today I feel like ****.

What do I do???

That was our last practice and we start preseason on Thursday Morning 6-10 AM EST. Also, there is this army guy that is going to be there the first 3 days, that makes us run 3 times as much my team said. So I'm basically ****ed.
Welcome to every type of athletic training. There will always be good and bad days. The shins are probably because cement is about the worst surface to run on imaginable. For the stomach, make sure you're keeping hydrated and that you're taking full breaths. I was always told that a lot of times stomach cramps are caused by shallow, fast breathing instead of taking full, deep breaths.

Unfortunately the beginning of practice is probably just going to suck. It usually does, regardless of sport. Coaches take advantage of the time before the first game to get everyone back in shape so those are usually the least fun practices of the year. And unfortunately a week of workouts is not going to completely eliminate that - heck, even when I was coming off of cross country season the beginning of basketball was rough because it was a very different type of exercise.

Keep in mind that if it ever gets easy it just means you aren't working hard enough.:)

[bob saget]

Welcome to every type of athletic training. There will always be good and bad days. The shins are probably because cement is about the worst surface to run on imaginable. For the stomach, make sure you're keeping hydrated and that you're taking full breaths. I was always told that a lot of times stomach cramps are caused by shallow, fast breathing instead of taking full, deep breaths.

Unfortunately the beginning of practice is probably just going to suck. It usually does, regardless of sport. Coaches take advantage of the time before the first game to get everyone back in shape so those are usually the least fun practices of the year. And unfortunately a week of workouts is not going to completely eliminate that - heck, even when I was coming off of cross country season the beginning of basketball was rough because it was a very different type of exercise.

Keep in mind that if it ever gets easy it just means you aren't working hard enough.:)

For me, I get cramps when I am not breathing in rhythm with how i run. So important to pick out a pace and stick with it.

[LORD-eX-Bu]

I always thought those cramps were caused by improper breathing. I always inhale on my left foot and exhale on my left foot as well, I think exhaling on the right side puts pressure on your liver or something. You can also do exercises to strengthen your core.

[Albo]

What should I eat for breakfast? My Friends say just a bananna, but is that too small of a breakfast, should I have something more?

Thanks for the Help, I'll try breathing on my left foot. Hopefully that helps

[LORD-eX-Bu]

well... you body is in a catabolic state when you wake up.. so get some fast digesting proteins and carbs. I usually have a whey protein shake when I wake up, when I am ready to eat I have two or three whole eggs with some grated mild cheddar cheese and I might have some oatmeal or whole grain toast. Don't really like eating too much fruit in the morning because it causes you insulin to spike, I think they are better after your exercise.

[Albo]

So.. Today's summary.
Good day overall.
I had to wake up at 5, but my alarm didn't wake me up until 5:30. (i guess im a heavy sleeper).
But anyways, I rushed, and I got there, and this guy Tony, (hes an ex marine, army, (you know what I mean, tough ass guy)) he was the person that was going to train us for the first 2 hours. So, we do the exercises, and I did really good, I wasnt very tired afterward (we didn't do the run cause it was the first day) Then we did drills, then scrimmage. (I destroyed on the scrimmage)

Oh, I should mention, I wasn't able to have a banana, cause we didn't have any. And I decided to have a slice of bread, but, all I had were two bites of bread, but I had like 2 bowls of pasta before (last night). Also, I drank some advil in the morning, and my shins didn't hurt.

I'll try to do the same thing today. Oh, and I went to sleep at 12 yesterday, so I had only 5 hours of sleep.

[bob saget]

I think sleep is the single most important thing to take you over the top in a sports arena. If you are generally equal to an opponent, whoever is better rested/has clearer head will prevail.

[nemecb]

Also, I drank some advil in the morning, and my shins didn't hurt.
Good stuff, that Advil.:)

In college track I had to take that before pretty much every practice because my lower legs got so bad. I think in my case it was because I put on a lot of weight in college (not really fat because I was working out 3 hours a day at least 5 days a week, but I'm tall so as I grew into my frame I got pretty heavy) and my legs couldn't handle it.

[bob saget]

I dont think its a good idea to drink too much of that stuff....

[nemecb]

True, but that was a drop in the bucket compared to the 3000 mg a day I was taking for a different problem on a far too regular basis. And that was actually cleared with my doctor so I figured I was probably okay. And I don't do it anymore because I don't work out often enough to have a problem. I don't recommend it, but in my case I thought the risk was worth it.

[bob saget]

gotcha. i only once took a bit, when i sprained my wrist in basketball and had a tennis match about 5 hours later. My right wrist swelled up like hell.

[Albo]

Today, we did more abs stuff with tony. Then we did a 30 minute run, and I stayed with the main pack the whole time. (we ran on grass, so). I went to sleep at the same time, and woke up at 4:45, and wasnt tired at all (I guess my body adjusted) I ate 2 bananas, and an advil, then ate some candy, for the sugar. I did well today, afterward I ate another banana.

But once I got home. And took a nap. Bad news. My thighs basically froze up, I am so sore, that I can barely move. I made sure to stretch before and after, very well at that. And Still it hurts. My legs are basically ****ed. I wasnt able to go to the store and get a bengay, or an icyhot. so I got a ziplock bag, and but it on my legs. Then I took my laptop (it gets SOOO Hot)(First time that I liked that it gets hot) and put it on my thighs, and they got hot very quickly, and that seemed to help a bit.

Any Advice for tomorrow? It might rain, and we prctice no matter what except for lighting

[bob saget]

Careful teh laptop can irradiate teh testicles. :o

Do some leg stretches in a warm shower or hot tub. That helps alot.

[Albo]

lol
ok, Ill try that. Ill take a shower now. Will post with the details

[LORD-eX-Bu]

you also need more sleep :lol:

[Albo]

Not gonna worry about sleep, cause tomorrow's practice is at 8 :)
So I can kind of sleep in.

Also, I managed to go to the store, but all they had were back strips, I figured, they would do the same thing, so I just got that. Ill post on the results in a bit.

[Drolfrawd]

Saw off your legs and get six million dollar bionic replacements! that should do the trick in ten days kid. we have rebuilt built him.