Any Tips On endurance running?

Remember to always do these important things: Pace yourself, you don’t have to go full speed all the time. Control your breathing. Swimming can also help your endurance and expand your lungs.
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First off, you should build a base, get those miles in. Jog 5-6 days a week, varying the distance, have 2 short runs, 2-3 medium distances, and 1 long run. Put an off day after the long run. As for nutrition, just eat healthfully, nothing to high in fiber, fat, or protein too close to a run. Everyone’s body is different, so you figure out how close to a jog you can eat, its generally 1-4 hours for people. This will help weight loss to. If you want, you can cross train with steps, biking, and swimming, but don’t tire yourself out too much for your jogging.
Hope this helps! You can email me if you want, I’d love to help you along your way!
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Control your breathing try to breath slow and deep.Im 14 and im doing cross country next fall.And what i do is Get up Every morning at 6:00 Am and run about 2-3 miles.If your just a beginner I would say run a mile a day then just go even farther when you fell your up to it.Stretch be 4 and (After) running to prevent injury.I Eat pasta and you can have a good meal like a day be 4 a race but don’t pig down.And It’s better if you train with people because it will give you more encouragement.And After you run drink a lot of watter.And A lot of people say to drink watter but i don’t think you should you can drink some but don’t drink to Much because when you run the watter will bounce up and down when your running.And remember to breath deep and slow.And you don’t have to try to keep up with the idiots that run as fast as they can in cross country pass your self and take it easy and at the last 1/2 miles use that extra energy you gain up.I beat a lot of people that way.When you go running when you train try to get a mile in about 7 min then try to do better the next day.Keep your mind thinking about stuff.And try to run some wher diff ever once in a while.To make it diff and more fun.Do site ups because it will help you gain strength in your abs Remember to double or even triple tie your running shoes. This will prevent trips and fallsMost runners try to eat loads of carbohydrates a day or so prior to the competition. A good habit to get into during the season is making pasta the main dish on those days prior to the big raceImmediately before the race you should just drink plenty of fluid. This is after a healthy breakfast that is low in fat and high in carbohydrates. Cereal with 2% or skim milk, toast, orange juice, and maybe a banana is a good idea before the morning meet.
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MVP Runner for 2 years im going into 9th grade next Fall.

Email me if you want bushman10000@yahoo.com

keep on jogging starting at 4 laps each laps must be 1.3 km or more .everyday , u add 1 . remember , u must finish 4 laps minimum everyday at least .. when u reach 10 laps , u start sprinting at least 3 laps minimum everyday , each day increasing 1 lap by 1 lap … this would help … you could run longer distance now without being tired
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i do this , it works