How do I gain endurance?

You want endurance? Do Sprints, Walk 100 meters, sprint 100 meters, walk 100 meters, sprint 100 meters, anytime you feel yourself getting your breath back, start sprinting. This will build a lot of muscle in your legs and especially your core, these 2 areas will need to be fit for a contact sport like football. This will also push your heart much harder then doing a constant aerobic exercise, this is almost like lifting weights for your heart. Your heart will get stronger and more efficient since you are forcing it to pump much much harder then when jogging. This will also work your diaphram and lungs harder since you will be breathing harder following each sprint. Your body will start to process oxygen faster and more efficiently. I do 3 miles of this, and I guage when to walk and sprint by street lamps or telephone poles. You can really do the intervals anyway you want, but make sure you are pushing yourself. This will make you an all around more fit person. Do a little warm up if you need to, but just keep doing it. It will hurt after the first time, but you will see a difference in your muscle tone, energy levels, and stamina within a day. Don’t let people tell you to take it slow or keep your heart rate at 160 - 170. Work your a** off and work out harder today then you did yesterday. I find running at night is the best for me, since it is cooler there are less distractions, and it is when your sleep cycle is at its lowest point. You have the most energy the few hours before your body knows to sleep. Only exercise when you have the energy to do so. If you feel tired, your workout will be fruitless, unless you are trying to burn calories to lose fat.

Never decide to end your run while you are still running. Always slow down and take a breather, because after about a minute or two, your body will restore the glucose and glycogen that you burnt, and you may have more to give. And always think there is a cute girl watching that you want to impress. Motivation is the paramount when exercising, and girls seem to have the greatest motivational effect.

Most of all, exercise and fitness is a life style. Don’t work out to look better tomorrow, work out because it is fun to do and you want to be happy and healthy.