How do I triple my running endurance in 10 days?

[Albo]

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

[Albo]

Oh, and an increase in sprinting ability would be good as well.

[Q]

Drugs. Seriously. Pain killers and stimulants. Caffeine and Tylenol will due.

Enjoy the hospital stay.

[Q]

I don't mean to be facetious, but that kind of improvement that shortly just isn't going to happen.

[Bearclaw]

Train. Max yourself out. Go for 10 minutes, then the next time, try 15, then 20. Increase it everytime.

[Albo]

I don't mean to be facetious, but that kind of improvement that shortly just isn't going to happen.

thx for the comment, dont let the door hit your ass on the way out :bleh:

I know I'm probably going to tire myself out pretty quickly, but I need some tips on what I should be doing the day before, Im going to be running everyday til then, I just need to know, what should I be eating for that extra energy boost, or what I should be drinking in the middle of practice

[Bman212121]

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

It sounds really obvious but all you have to do is run. The best way to gain endurance is by working out. Whenever I did track we would do a pre-season workout before everyone else started that was currently in a sport. The workout consisted of short tiered runs.

So for a soccer player just concentrate on running a lap around the field, then 1 1/2 laps, then 2 laps, then back to 1 1/2 laps, then 1 again. Maybe do a set of that slow, then pick up the pace a little the next time. Then you can end it at a jog again. The best thing to remember is don't kill yourself on the first day. Our workouts started out very simple to get our bodies ready for the longer runs. Doing this not only adds endurance, but for those times when you push it a little more you'll gain speed. Just remember to take breaks and walk it off between jogs. If you do 1 lap around jogging do a 1 lap cooldown of just walking. It may not seem like you're doing much but you're still keeping the blood flowing. If you just run and stop then run again your heart is going to go crazy from the abrupt changes.

You could do a workout like that, and also do a little weight training as well. Both of which will help your overall progress.

You might not be 100% for the start of the soccer practice in a week, but it's going to make practice suck a lot less. Our workouts were still hard once season started, but getting that curve into the season will help.

As far as a diet I'm not really the best on that subject. I know a lot of people eat bananas and drink water. Other than that I never really changed my diet.

[Albo]

Wow lots of information there, thank you very much

[LORD-eX-Bu]

Just suck it up and quit being a little bitch. Unless tojo blew off your shins and your feet were sewed to your knees or you weigh 300 god damn pounds you should be able to run 15 ****ing minutes a day.

[Albo]

Just suck it up and quit being a little bitch. Unless tojo blew off your shins and your feet were sewed to your knees or you weigh 300 god damn pounds you should be able to run 15 ****ing minutes a day.

Well I can't but thank you for that VERY Helpfull comment

To be honest with you, as soon as I saw my thread with your name as the last poster. I thought in my head that he was going to say something a jackass would say.

I was correct.

[LORD-eX-Bu]

HELLO?!!?

[Albo]

HELLO?!!?

:bleh:
Yesh

[bob saget]

What is your height/weight? Losing weight quick obviously rarely works for long periods of time, but it does give you AMAZING short term athletic results.
Join some low cost fitness club / gym and after your practises go ride the bike. no resistence for up to 45 minutes. Burns off extra pounds and gets the lactic acid out of your legs so you are fresh to work the next day.
Work on your core/ab muscles. Pushups, situps, hanging knee ups. Lots of soccer teams do tons of core exercises so you will be doing many i think.
Do lots of running (obviously), but mix it up. Do hills, stairs, trails, straight endurance.
Find your pace (this is very hard), so that you can run, none-stop, for about 1 hour. That should be your jogging pace.
Lastly, and this has been mentioned, push yourself to the absoluete max every time you exercise. The harder you push yourself, the faster/better results you will get.
Remember to drink lots of water. Different people have different ways of hydrating. Find out your way.

[Sazar]

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

While you are doing what everyone else is saying, watch the pro's play and you will see that you do NOT need to run all the time, all over the place. Get your acceleration up so you can cover some ground and get your stamina for jogging up to help range :D

You'll be fine once your body adapts :D

Fwiw... I HATE running, my knees are shot and it just hurts too much :(

[DiscipleDOC]

While you are doing what everyone else is saying, watch the pro's play and you will see that you do NOT need to run all the time, all over the place. Get your acceleration up so you can cover some ground and get your stamina for jogging up to help range :D

You'll be fine once your body adapts :D

Fwiw... I HATE running, my knees are shot and it just hurts too much :(

Same here. I play basketball, and when I finish playing, it feels like Stubing took a bat to my knees...

[nemecb]

thx for the comment, dont let the door hit your ass on the way out :bleh:
Unfortunately he's right. You can't just magically become better at something in just over a week. If you could a lot more people would.

I know I'm probably going to tire myself out pretty quickly, but I need some tips on what I should be doing the day before, Im going to be running everyday til then, I just need to know, what should I be eating for that extra energy boost, or what I should be drinking in the middle of practice
Carbs. The low-carb craze is stupid because those are the things that give you energy to exercise, but I don't want to get started on that...

Also, eat something healthy within half an hour after finishing your workout. I was always told in track that it's the best way to help your body recover from a hard workout. Gatorade and the like are good because if you're sweating a lot you will lose a lot of electrolytes (salt). For shorter workouts (<1 hour or so) it's not necessary, but it sounds like your workouts will be quite a bit longer than that.

So for a soccer player just concentrate on running a lap around the field, then 1 1/2 laps, then 2 laps, then back to 1 1/2 laps, then 1 again.
I love those workouts. Ramp up the difficulty and then as you get fatigued later in the workout reduce the distance so you can keep up the intensity. Of course I was always a better sprinter than distance runner so I guess it's not surprising that I would like the interval workouts best.:)

[Albo]

I just got like 50 Gatorades, should I be drinking them Before, During, or After.


Also, Good News. Yesterday, I was able to do 15 minutes.
Today I was able to do 20 minutes, then a 100 yard sprint at the end.
Tomorrow, we're going to be doing 25 minutes, and then Tuesday Ill probably have to be able to do 30 minutes.
I don't get tired, just the hurt on my legs is too big to not ignore

The Problem is the hurt on my shins. And my Knees, and Idea on how to help that?

[bob saget]

Hurt on the shins will happen when your muscles are not used to exercise. Keep exercising and the pain will go away. This was true for me. Dont know about others....
I stay away from gatorade because its so high in sugar. A banana and water is so much better (and cheaper) for me.
1.5 to 2 hours before your game eat like banana and some yogurt or peanut butter sammich or any other light, but high in energy snack. By the time you have to exercise, you will not feel it anymore, but the energy will be there.
I like to go into tennis matches/intense hikes/soccer games ALMOST borderline hungry. Nothing worse than the feeling of food sloshing around in your stomach while you are sprinting around. Sips of water and tiny bites of banana rarely are needed during the activity.
Make sure you do not drink too much water during the games/workout sessions. 1-4 small sips should be enough.

[bob saget]

Actually if you totally dedicate yourself for 10 days, you can achieve quite a bit.

[Albo]

Thank you for that, Ill try to keep exercising everyday

And Gatorades are only a buck for the 32 ounces, doesnt seem like a bad deal to me

[nemecb]

Hurt on the shins will happen when your muscles are not used to exercise. Keep exercising and the pain will go away. This was true for me. Dont know about others....
Yeah, early on it's probably just your body catching up to your new workout regimen. If six months from now you start having shin pain again then it might be something to worry about.
I stay away from gatorade because its so high in sugar. A banana and water is so much better (and cheaper) for me.
That works too. Bananas are high in potassium which is one of the things that Gatorade gives you.
Sips of water and tiny bites of banana rarely are needed during the activity.
Make sure you do not drink too much water during the games/workout sessions. 1-4 small sips should be enough.
It depends - it's definitely possible to get dehydrated in the course of a game, in which case you need to drink some. Probably something everyone has to figure out for themselves though.

[Albo]

so, today I was able to ran 25 minutes (but I stopped for 5 seconds here and there)
And at the end for some strange reason my body decided to run, I ran like there was no tomorrow, I think I broke my own record, which shows that I still had lots of enegry left. And after the run, I wasnt tired, not even thirsty. 10 minutes later, I felt that I could do it all again. :)

The only problem was in my shins, I drank some advil before practice, and that seemed to help. Do you guys think that the hurt on my shins will go away in a week if I keep running for 30 minutes everyday?

[bob saget]

Yea it should go away.
Whenever i used to start running after a vacation or long time off of sports, the pain in my shins would start almost right away. I never ran for 1 hour and then had the pain.
Its really tough when it starts right away because you have to fight right through it.
For me, its not really the shin bones that are hurting, but the muscle that runs down the front of the leg.

[Albo]

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

[LORD-eX-Bu]

congrats, keep up the good work!