how to build up endurance

hi everyone im a male 6'4 230 pounds im just wondering how to build up my endurance and breath better while jogging i can run 1/2 of a mile before i get winded and want to increase this i've just recently started to exercise again and im just focusing on the aerobic exercise instead of lifting weights so please help me with this and got a good diet i think i drink only spring water,eat lean meats such as baked or grilled chicken,eggs only whites,peanuts,i eat bananas,grapes,oranges,lemons,apples. But if you have any more options to add to the diet please dont hesitate to add ty.

Jester

[Niffer991]

In order to build up your endurace you have to train your endurace by practicing. Run more often 3-5 days a week and each time push yourself a little bit longer. You can do other cardio exercise to like elliptical, bike, or stair climber, or if you want to be outside go hiking.

Good Luck

[CMTRI]

In addition to Niffer,

I would get a heart monitor and run within your low aerobic zone. You can get one pretty cheap these days but if you can get a good one I would.  HR, Average HR, Max HR, Time in Zone, Calories Burned are the features I have and I paid about $80 for my Polar. Since I don't know your age the average rule of thumb for males is 220-your age (200-age for the girls) to get your maximum heart rate.  Once you find this out then see what 60% of your max is and I would run or do whatever exercise you choose for as long as you can within this zone.  So if your 30 years old your max heart rate would be around 190 (220-30) 60% of 190 is 114 beats per minute.  In reality I would run and keep your rate between 120 and 130 and it will seem pretty easy as it should.  This rate will also use the highest percentage of fat for energy and promote weight loss.  I would do this kind of training for about 6 months and my that time you may have lost about 30 lbs and built up a great aerobic base to do more intense workouts.  The heart rate thing is not an exact science and is more genetic than anything.  I'm 43 and my max is between 200 and 210 and my resting heart rate is in the low 50's.  The low heart rate is from working out and the max heart rate is because that the way it is and nothing more.  So when I run for long aerobic building I keep it between 140 and 150 BPM.  When I'm pushing for a decent time I can go 6 miles in the 170's for an hour and feel fine.  This is just me so you have to kind of figure out what's the right zone for you based on your own unique characteristics.

I eat low fat cottage cheese and add berries to it.  (Blue Berries, Raspberries, Strawberries and maybe a 1/2 cup of oat cereal to it plus a tsp of grounded flax seed)

[jester8492]

ty for your advice im going to go look into a heart monitor im 18 by the way

[CMTRI]

Great, let me know how it works out.  Want to keep that weight off while your young because it about a million times harder to at 43.  

[madmax22425]

You can always try not going as hard when you first start out. You just jogg and if you can jogg 1 mile then jog 1 1/2 mile you should be able to run about 1 mile. I hope that makes sense :)

Also I nice big jucy steak is never a bad thing, just dont eat it to often. For snacks You can never go wrong with some ritz crackers...

[jester8492]

when i said i ran 1/2 a mile i am full out sprinting i tried jogging the other day and easy ran 1mile. and with ritz crackers you can never go wrong thanks for your help too take care.