Many people enjoy running but it can be frustrating trying to ramp up your endurance and increaes how far you can jog. The strategies below will help you comfortably and safely increase your endurance.

Develop a run/walk schedule. Set out for a particular amount of time to exercise and do alternating periods of running and walking. For example, the target exercise time is 30 minutes. Run for 2 minutes, walk for 3 minutes and repeat 6 times. Once you can complete this comfortably, increase the running time and decrease the walking time. Strive towards 8 minutes of running and 2 minutes of walking, repeating 3 times. Then work towards 14 minutes of running, 2 minutes walking, 14 minutes. This is a quick way to ramp your endurance up to 30 minutes of non-stop running.

• Step 2

  Focus on time, not distance. Rather than trying to run 3 miles, try to run for 30 minutes. You can focus on improving your speed later.

• Step 3

  Breathe steady and consistent. Try timing your breaths with your steps. A certain number of steps during inhale and the same number of steps during exhale.

• Step 4

  Run on a treadmill. Treadmills require a little less physical exertion and are easier on the knees. Ramping up your time on a treadmill will make it easier for your body to adjust.

• Step 5

  Take a day off in between runs. Give your body time to recover. This will decrease the chance of knee, shin, ankle pain and allow your muscles to recover.

• Step 6

  Run only one long day per week.

• Step 7

  Engage in non-running cardiovascular exercise on your non-running days. Examples: bicycle, swimming, elliptical machine, etc.

• Step 8

  Music for motivation – the right music will inspire you to push harder and go a little further.