Cardio health

QueenMother14
QueenMother14 Posts: 438 Member
in Fitness and Exercise
Over the last 3 years as I have ran, I cannot seem to build my cardio health. By that I mean, I never run long enough or walk fast enough that my legs get tired, it is my lungs. I have read how to breath while running and nothing has seemed to help. I always feel like I am laboring to breathe and it doesnt seem to get better. Anyone else? Ideas, tips or tricks?

Replies

  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    I have completed a half marathon. And even then, my legs weren't that tired. I'm the same in that I'm always pushing the boundaries of my cardiovascular limit rather than my muscular limit. I think that's OK. The key to improving it (and mine has certainly vastly improved over the last year of running) is to run at a slower pace. Most of us train at too high an intensity, and while that has it's benefits, improving your endurance isn't the typical result of that.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Over the last 3 years as I have ran, I cannot seem to build my cardio health. By that I mean, I never run long enough or walk fast enough that my legs get tired, it is my lungs. I have read how to breath while running and nothing has seemed to help. I always feel like I am laboring to breathe and it doesnt seem to get better. Anyone else? Ideas, tips or tricks?

    How fast are you running?

    I've been running for just over 5 years and it has only been the last couple that I actually figured out how to slow down and, it's been the last couple that I've seen the greatest improvements in endurance, reduction in average heart rate etc.

    Assuming you have no underlying health problems and are not what is euphemistically referred to as an exercise non-responder (rare but they do exist) try to find either an experienced running buddy or, even better, a coached running group (many running stores will offer supervised group runs free of charge with leaders for a variety of paces and distances) to help you establish the right pace to see improvements.

    Good luck!
  • QueenMother14
    QueenMother14 Posts: 438 Member
    I am real slow. I have done two 5ks and one I did in 45 minutes and the other 50 minutes.
  • starvinkevin
    starvinkevin Posts: 331
    its psychological - u gotta break past ur current long distance runs - I got to running 10 miles in 1.5 months just by forcing myself to increase my mileage by at least 1-2 every week - starting from only being able to run 1.5 miles and smoking half a pack a day.... just gotta keep pushin urself
  • dondimitri
    dondimitri Posts: 245 Member
    Could there be an underlying medical condition?

    (I tend to have the opposite problem, my legs get tired long before I get winded.)
  • starvinkevin
    starvinkevin Posts: 331
    I just ran 1.5 miles at a mile pace 30seconds than my first run a few days ago.... Even though I ran in the heat vs the night a few days ago so its really all in your mind!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    if you can rule out underlying medical issues, then the best way to increase your cardio health is by continually pushing yourself, same as you would do for getting stronger. for instance, you dont get stronger by lifting the same 10 pound weight over and over. same is true for cardio

    work in a day with intervals where you mix up your pace work in another day where you work in hill intervals.

    plus, just like strength training, you dont get stronger by doing the same movement over and over. so add in some cross training . instead of always using running for your cardio why not also do swimming, rowing, jump roping, plyometrics, etc

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