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How to Run Out & Backs to Increase Endurance for Running

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Part of the video series: Running Tips & Techniques

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Summary: Learn how and why running the out and back technique is done to increase endurance for running in this free fitness video on running techniques.

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By Robert Rogers
eHow Presenter

Contact: www.worldhunt.com

Robert Rogers has been a Track and Cross Country Coach for Otto Middle School for the last three years. He is a dedicated runner and coach. He holds three records from his past...read more

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Video Transcript

"Hi I'm Robert Rogers and I'm Mike Ballosonie on behalf of expertvillage.com. Today we are going to talk about a little method called out and backs. On backs it is exactly what they seem. You go out for a distance and you turn around and make it back. The whole strategy of this is making back in the same time you went out. Most of the time your third quarter of the race is going to be the slowest. So if you run a mile on a track that mean your third lap is going to be your slowest. Out and backs helps prevent that. When you go out and you turn around your third lap would be half a distance back. So what you want to do is get yourself a stop watch. Start timing once you start running from a certain location. Out and back is usually a good set time. If you can run for twenty minutes without stopping what you want to do is go train yourself to go out ten and make it back ten. Or if you are going to push yourself a little bit harder go out eleven and try to make it back eleven to that same point. If you make it back faster then what you went out in two things #1. you might really be in good shape or getting there #2 you didn't go out hard enough. You want to be able to go out and get tired and push yourself all the way back. A good trick when you go out time yourself or pick landmarks like a big oak tree or a telephone post or a nice mail box you notice at a certain time. So in five minutes you may say wow there is the mail box on the way back see were you are at. That way you can judge if you are going slower or faster. The whole goal is to make it back the same time you went out. "

eHow Article: How to Run Out & Backs to Increase Endurance for Running