How you increase your max distance running is to just run, long distances. You don't have to run fast, you can jog at a medium slow pace, just do the distance. I can't run 5 miles, but I can jog it! The same thing applies to swimming. I use the combat swim stroke which is much easier to swim using than freestyle.
Check it out here: http://www.youtube.com/watch?v=4lUHudMN1TU
Right now I'm training my endurance using the SEAL's favorite combo, run swim run.
I'm running 2m at 6am, swimming 2000y at 6:30 am, and running 2m at 7:15 am. It has helped me increase my swimming and running lap times and endurance so much just by doing the distance. I started with 1m 1000y 1m, and now I've doubled that in only a couple weeks doing it about 2-3 times a week. Remember, just crank out the distance, slow as you have to go, and your endurance will follow.

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Another issue to think about is total body mass. After society collapses, the resulting food shortage will hit the larger survivors the hardest. More body mass = more calorie expenditure = need more food.

If you are carrying over 200 lbs, or have 20+% body fat, then Z-day will hit your fairly hard. Sure, you’ll lose weight fast in a starvation state, and you could logically use this as your Plan B, but this type of dramatic weight loss is devastating on the body.

Lower body weight (and lower body fat%) will do the following:

Increase your strength-to-weight ratio: Zombies can’t climb, but neither can a lot of big guys. If doing a pull-up onto a fire escape lets you evade the legions of undead, being at a healthy body weight will help greatly.

Increase your endurance: If you are a 240lb man with 30% body fat, and try to run 2 miles, it’s the same thing as.

240lb man @ 30% bf
216lb man @ 20% bf, running with 25lbs.
192lb man @ 10% bf, running with 50lbs.

The level of extra work needed to move useless body fat is huge. The 192lb 10%er has a massive advantage over the 30%er, as if he “dropped that 50lb plate” his total speed and endurance is incomparably greater.

Decrease your chance of terror-induced heart attack: Extra weight carries a great load of stress on the cardio-vascular system. Throw in some running and fighting, and blood pressure will sky rocket. Throw in a good old fashioned walk-around-the-corner-face-to-face-with-a-zombie, and you have the perfect combination for a massive heart attack.

Decrease caloric demands: Less weight = less energy = less food. Plain and simple. Like the 192lb 10%er and his 50lb plate (wad of fat). If he drops the plate (fat), his energy expenditure drops with it. Body Weight in a Post Apocalyptic World, a group will not do well if it has multiple high-calorie-demand individuals.

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Don't forget to keep up on agility!!! Agility can get you out of some situations, what if you were being chased by 25+ zombies, you don't have a gun, and there is no chance that you will take them all out at once. In this situation you will want to get to place that will allow you to prepare, hide or rest before taking on the zacks. Some of you might have heard of the sport Parkour, if you have much mastery in this sport you will be able to get to many more places that the zeds will not (you can already, why not expand this though). Anyways, here is my basic exercise routine (I've never had training or anything, so don't laugh).

1. 40 push-ups
2. 50 sit-ups
3. quarter mile sprint/run/jog (possibly repeated later if I feel up to it).
4. 10 pull ups (repeated again later)
5. Agility enhancing stretches for 10 minutes
6. weight lifting (this changes with whatever I have access to at the time)
7. repeating whatever I feel like repeating

I try to do this as often as possible (several time a day when I can).

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