How much should you run to increase your endurance and stamina in 6 months?

[Pacquet]

I'm training for the lifeguard test and building my regimen. Right now I swim 3 times a week but I always get tired around the 4th lap.

[Miah05]

So here is a secret a lot of people don't know is slower pace longer time.

Also control your form, and your breathing to last longer.

Slowly and steadily build your time for running.

In between running and swimming add jump rope to the mix.

Rest days are important.

But minimum of 15 minutes to begin building stamina at a time and add to it.

But what is important is how many minutes does it take to do the laps need for your lifeguard test?

You should run at minimum 2 to 3 times the time it takes to complete the laps.

But also the jump roping should help because part of the reason you get winded swimming is because the resistance of the water against your body. So jump roping will give your muscles the resistance that the water provides to help build the muscle stamina as well as the lung capacity

[jennifer_bloom]

I think it might depend what type of life guard you want to be, whether it's a high profile area or just a small children's pool side party role cause I think they sometimes hire teenagers or young adults to be life guards that are not necessarily as tough as older people. On the other hand, the life guard they hired was around 6 feet tall so even if he was not a top swimmer being 18 years old, he still was still fairly strong and versatile.

[exitseven]

I do not know how much you run now. A general rule of thumb is that you do not add more than ten percent to your milage per week. You need to figure out how to listen to your body. sometimes You can overtrain and just feel a general malaise and it is not a sin to skip a day or two to recover.

[exitseven]

Thanks for the MHO

[artgorgeous]

Run 2 times a week then. You will gradually increase the pace once you get used to running. Don't forget to sleep and rest, maybe also start taking creatine, they say it increases energy recovery in muscles a little bit.

[Ezra_lila]

I always make sure to walk and run one hour everyday and maintaining 10k steps everyday together with 30 mins workout. Increasingly little by little so I will not overdo it.

After 3 months of doing it consistently I find myself sleeping nicely and feel better with myself. And it become my routine already that my body is looking for it.

[JackCarter]

Run till you get gassed out.. every morning

And note the distance you can cover from the starting point

If it keeps increasing.. you are on the right progressive track

Right sleep and diet play a crucial role

Good luck

[Guido]

I can't tell you how to train but I can wishbyou the best of luck in qualifying as a lifeguard. It is a very tough test but a noble job