Does it matter when I do cardio? How to maximize run time?

lilmrshaynes

Typically, when I go to the gym, I hit the weight machines first and then do my cardio either on the treadmill or the elliptical. Should I mix it up and do cardio first? Does it matter?

I'm basically going to the gym to lose weight and get into shape (I'm 4"11, 185lbs and 32 years old). I have been attempting to run on the treadmill, but I am only able to run for a minute at a time. Lungs on fire, gasping for air. I don't know how to train myself to go for longer amounts of time while running (this is usually at a 4.3 pace on the treadmill). I hit my peak heart rate after a minute and that's usually when I'm gasping for air. I feel like my legs are just so short that I am either walking or running. I don't feel like I can ever get to a good, steady jogging pace to where I don't get winded so quickly. I hope I am explaining this well enough, lol. I just seem to get so discouraged when I see other people on the treadmill that are running for literally like 20 minutes without stopping. I want to be that person, I just don't know how to get there! Any advice or help appreciated!

Side note: I've done a complete lifestyle change - eating healthy and just started in the gym a little over a month ago. This is all new to me.

peleroja

Run slower. Seriously. It doesn't matter if you're at a walking pace and doing a slow running motion, just do whatever you have to do to run as slowly as possible.

I would also suggest following a training program like Couch to 5K (C25K) which will take you from short run/walk intervals all the way to half an hour of continuous running. It's available online and there are even apps for it, and it is a huge help for building your cardiovascular endurance.

ETA: As for when/in what order, I suggest doing whatever is more important to you first. If strength is your focus, start with weights. If you primarily want to become a runner, start with cardio.

Cherimoose

I would do C25K and NROL4W on alternate days.

SonyaCele

weights first, then cardio or alternate days. But if your main goal is to lose weight, look into spreading your cardio out through the day just by being extra active. Wake up and take a brisk 5-10 minute walk, and every hour get up and walk 5-10 minutes. you don't have to kill yourself on the treadmill for 20 minutes to accomplish the same thing , I personally hate the treadmill but i love taking 5-10 minute brisk walks all throughout the day and just being overall more active.
C25K is also awesome.

BrianSharpe

If you're gasping for breath slow down, and then slow down some more. For a new runner your only goal is to build your aerobic base and from the sounds of it you're going way too fast. Most of your running should be at a conversational pace. That may mean starting off with walking and then adding short, slow running intervals in (and I mean slow....) What 1 did was 10 min walking & 1 min slow running (repeated 3 or more times) then 9 min walking with 2 min running etc until I could run 10 minutes continuously with a 1 min walking break and then slowly build from there depending on what your running goals are.

It may seem counter-intuitive but being short is not an impediment to becoming a really good runner, at the tri club I belong to there are a number of women at or under 5' tall who are outstanding runners (I can think of at least one who has qualified for the Boston marathon in the past few years)

As to the order....generally weights first and then cardio or, as Cherimoose suggested, alternate days (which is probably what I'd do - that way you can go a little harder on the weights on strength days and a little longer - even if it's mostly walking - on cardio days)

Good luck!

quiksylver296

I lift M/W/F, and cardio on T/Th. There is no way I could cardio effectively on lift day. I usually run a 5K on cardio day.

ASKyle

I second running slower. First comes the endurance, then your speed. I "run" at 5.2mph which is slower than everyone else at my gym.

lilmrshaynes

I did the first workout of C25K yesterday. Whoa. I had to pause twice, but I finished it. I will continue to do it, and hope to see a big difference in my endurance once I'm finished. Thanks to everyone for all of your tips! I tried going slower yesterday. I feel like I may have found that slow jog pace I was looking for by trying to go slower, but seems I got winded just as quickly doing that than running fast and hard. Regardless, I'm proud of myself for finishing it. It wasn't easy!

LKArgh

lilmrshaynes wrote: »

I did the first workout of C25K yesterday. Whoa. I had to pause twice, but I finished it. I will continue to do it, and hope to see a big difference in my endurance once I'm finished. Thanks to everyone for all of your tips! I tried going slower yesterday. I feel like I may have found that slow jog pace I was looking for by trying to go slower, but seems I got winded just as quickly doing that than running fast and hard. Regardless, I'm proud of myself for finishing it. It wasn't easy!

Walk. Can you walk for at least 30 minutes, at a brisk pace? If not, start there. Not only it will help you get ready for running, but, from a weightloss perspective, walking a 5k will burn more calories than e.g. running for just 1K with lots of stops to catch your breath. Walking is great cardio.

RollTideTri

lilmrshaynes wrote: »

I did the first workout of C25K yesterday. Whoa. I had to pause twice, but I finished it. I will continue to do it, and hope to see a big difference in my endurance once I'm finished. Thanks to everyone for all of your tips! I tried going slower yesterday. I feel like I may have found that slow jog pace I was looking for by trying to go slower, but seems I got winded just as quickly doing that than running fast and hard. Regardless, I'm proud of myself for finishing it. It wasn't easy!

If you can't jog without gasping for air, jog slower. If that doesn't work, walk. Seriously. If you keep jogging at a pace that makes you gasp for air your improvement will be very slow and you have a good chance of injuring yourself.

Maybe do the first 2 or 3 weeks of C25K by walking quickly on the run parts and walking slowly on the walk parts. If that starts feeling too easy, go back to week 1 day 1 and try a little jogging.

peleroja

lilmrshaynes wrote: »

I did the first workout of C25K yesterday. Whoa. I had to pause twice, but I finished it. I will continue to do it, and hope to see a big difference in my endurance once I'm finished. Thanks to everyone for all of your tips! I tried going slower yesterday. I feel like I may have found that slow jog pace I was looking for by trying to go slower, but seems I got winded just as quickly doing that than running fast and hard. Regardless, I'm proud of myself for finishing it. It wasn't easy!

lilmrshaynes wrote: »

I did the first workout of C25K yesterday. Whoa. I had to pause twice, but I finished it. I will continue to do it, and hope to see a big difference in my endurance once I'm finished. Thanks to everyone for all of your tips! I tried going slower yesterday. I feel like I may have found that slow jog pace I was looking for by trying to go slower, but seems I got winded just as quickly doing that than running fast and hard. Regardless, I'm proud of myself for finishing it. It wasn't easy!

Good for you! If you stick with it, it will get so much easier, and probably faster than you think. Just wanted to mention as well that if you're struggling, it's okay to repeat days or weeks of C25K until you're ready to move on. Don't give up!