Best way to increase my endurance?

[elfin]

Need to increase my cardio endurance and preferably be able to run atleast 6 miles without any problems

 

[homovirgin]

Run then

 

[elfin]

Run then

Afraid that I'll spike my cortisol level through the roof

 

[ey88]

Need to increase my cardio endurance and preferably be able to run atleast 6 miles without any problems

Why?

 

[Meteor21]

Afraid that I'll spike my cortisol level through the roof

It does the opposite, time feels slower after a run, you're relaxed, you get a literal high from it like a drug

 

[elfin]

Why?

The academy I applied makes us run every morning

 

[ey88]

The academy I applied makes us run every morning

Increasing your VO2 max, which refers to the maximum amount of oxygen your body can utilize during intense exercise, involves enhancing your cardiovascular fitness. Here are effective strategies to improve VO2 max:

1. Interval Training (HIIT):​

• High-Intensity Interval Training (HIIT) is one of the most effective methods. Alternating between short bursts of high-intensity effort and recovery periods helps improve both aerobic and anaerobic capacity.
• Example: 30 seconds of sprinting followed by 90 seconds of walking or light jogging, repeated for 20–30 minutes.

2. Endurance Training:​

• Long, Steady-State Cardio: Engage in moderate to long-duration aerobic exercises, such as running, cycling, swimming, or rowing. Aim for a pace where you're working hard enough to elevate your heart rate but can sustain it for an extended period.
• Frequency: Aim for at least 3-4 sessions per week at 60-80% of your maximum heart rate, gradually increasing duration.

3. Progressive Overload:​

• Gradually increase the intensity or duration of your workouts to challenge your cardiovascular system. This can include increasing the intensity of intervals or progressively running longer distances or cycling at higher resistance.

4. Fartlek Training:​

• A combination of continuous training and interval training. It involves varying your pace during a run or cycle (e.g., sprinting for a minute, jogging for two, then walking). This trains your body to adjust quickly to different intensities.

5. Strength Training:​

• Incorporating strength training, especially for the legs, can improve muscular endurance and efficiency during cardiovascular activities, indirectly benefiting VO2 max.
• Focus on exercises like squats, lunges, and deadlifts that engage large muscle groups.

6. Altitude Training (or Hypoxic Training):​

• Training at higher altitudes or using specialized equipment to simulate high-altitude conditions can improve VO2 max. The lower oxygen levels in the environment force your body to adapt, increasing red blood cell production and improving oxygen utilization efficiency.

7. Proper Nutrition:​

• Ensure adequate intake of carbohydrates, fats, and protein to fuel your training. Carbohydrates are especially important for maintaining energy during endurance exercises. Hydration is also crucial for optimal performance.

8. Recovery and Rest:​

• Allow sufficient recovery time between intense workouts to enable adaptations. Overtraining can hinder VO2 max improvements. Sleep, stretching, and relaxation techniques are important for muscle recovery.

9. Cross-Training:​

• Engage in different forms of cardiovascular exercises to prevent plateauing. For example, mix cycling, swimming, running, or rowing to engage various muscle groups and keep your training routine dynamic.

10. Consistent Monitoring:​

• Regularly assess your VO2 max (via testing or using fitness devices like heart rate monitors or fitness trackers). Tracking progress helps you adjust your training program for optimal improvements.

Incorporating these methods into your routine, focusing on intensity, variety, and recovery, will help steadily increase your VO2 max over time.