If you want better endurance and shed those extra pounds then don't do the long slow run you are wasting your time. What you should do is start doing interval training.
High Intensity Interval Training (HIIT) is more effective to build your endurance than endurance training itself. Scientists have known this for a while but for some reason the mainstream has not picked up on it.
Now, I'm not saying long endurance runs is bad for you. It has its place,but you can replace some of your long runs for shorter interval training and your fitness will explode on to another level. HIIT is also a great way to burn off that extra fat and get in great shape quick. Interval training where your heart rate stays high for shorts bursts is great to keep your heart strong and healthy. So next time you're in the gym do your workout and do a 15 minute interval run,you will see crazy results in no time. Or if you hit the road do a 20 minute interval run and call it a day!
If you don't like cardio or running much then start walking. The benefits of daily walks is great.
Get up before work and go for a walk, you will start your day off great and your fitness will improve. If you don't have the discipline then ask a friend to join you. Do a 30 minute fast walk, it will kick start your metabolism in to overdrive early in the morning.
So get out there and get that heart rate up!
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