Struggle with cardio - will it get better over time?
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jayemes
Posts: 865 Member
My cardio health is severely lacking in my opinion. I can't run a quarter mile without stopping to catch my breath. I work out, lift heavy, take circuit classes, some cross fit style classes, but I always struggle with the cardio. Is this something everyone can improve on? Or are some people just not built for cardio?
Looking to hear from people who struggled at the beginning and wondering how long it took to see improvement. I'm not looking to run a marathon, but I'd love to be able to run a mile without stopping.
45yo F 5'8" 190 lbs No health issues. FYI
Looking to hear from people who struggled at the beginning and wondering how long it took to see improvement. I'm not looking to run a marathon, but I'd love to be able to run a mile without stopping.
45yo F 5'8" 190 lbs No health issues. FYI
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Replies
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It's definitely something you can improve upon. Absent particular/relevant health issues, anybody can significantly improve their cardiovascular fitness.
If you want to run, you may want to look into the Couch to 5K (C25K) programs. It's a good, gradual, regimented approach that will get you up to running for 30 minutes straight at the end of it.6 -
Can you walk a couple of miles at a fast pace? If yes, add small intervals of running (slowly), like walk 3 mins, jog 1 min and gradually increase the running. If not, start walking
As you lose weight and get closer to a healthy BMI, this will help too. 2 -
The first time I went for a jog I went around my apartment building. Could not go farther than that.
I have now run a marathon.
Does that answer your question?
Just make sure you allow yourself to progress slowly. You cannot really push it. Just gradual improvement. A little bit every week.
Good luck!5 -
It takes time and consistency to improve. One major problem people have when they start running is they try to run too fast for their fitness level. Then they can't breathe, so they get discouraged. If you start by jogging as slowly as you can, not much faster than a walk, you will probably find that you can go farther without needing to stop to catch your breath. C25k is a good program for many, or you can do as LKArgh suggests and just incorporate short running intervals into your walks. I used to go from one telephone pole to the next, then I'd run two poles, then three. That was mostly just for fun. When I decided I wanted to really learn to run, I started C25k, went on to 10k, then half marathon, then marathon. But that only worked because I decided it was important enough to really put the time and effort into it.2
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Personally I think running is just plain hard. I thought I had pretty "ok" cardio fitness but when I tried to run I was like OMG this sucks I'm going to die. But it gets easier, yes. The trick is to build up to it and go really slow at first.2
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spiriteagle99 wrote: »It takes time and consistency to improve. One major problem people have when they start running is they try to run too fast for their fitness level. Then they can't breathe, so they get discouraged...
^ This is exactly why I hated running for most of my life. Every time I would try to start up again, I would run too fast, it felt like torture, and I would quit again. Three years ago, I finally got it through my thick skull to start off walking, work my way up to short, slow runs at a comfortable pace where I wasn't gasping for breath, and gradually work up from there. Too bad it took me until age 53 to finally figure that out, but now I actually enjoy running.6 -
Unless your goal is, and you want to, running is not needed for cardio.
Just saying because it is not my forte, so choose to walk (fast), row, swim, dance, ride a bike, instead-anything but run.
Otherwise, I agree with those upthread. Do a C25k style programme.
Cheers, h.
ETA: yes, any will improve with time.4 -
I recommend C25k, I never thought I'd be able to run 5km without stopping!
The program is great and eases you into it so you don't get discouraged. Plus its only 3 times a week!0 -
...I can't run a quarter mile without stopping to catch my breath. I work out, lift heavy, take circuit classes, some cross fit style classes, but I always struggle with the cardio. Is this something everyone can improve on? Or are some people just not built for cardio?
Looking to hear from people who struggled at the beginning and wondering how long it took to see improvement. I'm not looking to run a marathon, but I'd love to be able to run a mile without stopping...
Just one more point - as the saying goes, "comparison is the thief of joy". Don't worry about or be discouraged by what other people are doing, how fast/far they run compared to you - none of that matters unless one's goal is competition. If your goal is to run a mile in x minutes, you do you. Never mind that other people are shooting for a sub 2:30 marathon or a sub 20:00 5K or whatever. Each one of us is running our own race.4 -
The first time I tried to run, I made it a few blocks before my heart wanted to explode. Wasn't that long until I ran 10k without stopping.
I don't run much lately. I prefer riding a bike, and skiing in the winter.2 -
I was morbidly obese when I started running. I could sort of almost make it about 10 seconds at a pace slower than most people walk. Then I needed to walk for about 5 minutes before I could try again. A few months later-I ran my first mile (17 minutes and change). Months later, I was running 5 or so miles at a time. Then 10. I got a little less slow too.
It’s now 6 1/2 years later and I just finished a 55 mile week training for my first marathon. I won’t be anywhere near the front of the pack. I could very well be DFL. And I’ll be just as happy regardless because I’m racing the me that couldn’t walk up a flight of stairs without taking a break.
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Try a program like C25K. Given your current workout routine, you should be able to go from 0 to 1 mile within the 8 weeks of the program. You're probably not far from that now, if you would run slower.2
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middlehaitch wrote: »Unless your goal is, and you want to, running is not needed for cardio.
Just saying because it is not my forte, so choose to walk (fast), row, swim, dance, ride a bike, instead-anything but run.
Otherwise, I agree with those upthread. Do a C25k style programme.
Cheers, h.
ETA: yes, any will improve with time.
Ya, I haven't run since I left the military and no one could make me run anymore
With swimming, I only fresh water swim, and that season is just a few months, so I start off slow in June and by September have made tremendous improvement.1 -
I love to run. But it wasn't always like this. My parents were runners and I wanted to be able to go out with them. The first time I tried to actually go for a run, I lasted about a block. And then I walked, and then ran again. And then walked etc etc. It took me about a month of going at least 3 days a week to be able to run 2 miles without stopping.
Some things that helped
pacing- my dad would set the pace so I couldn't start off too fast. You can use MapMyRun and it will track how fast you're running a mile. Go slow. Build your endurance and then your speed.
shoes- get good shoes. The day I told my dad I wanted to run, we went to the running store and I was fitted for proper shoes.
consistency- you have to commit to going regularly. I started at 3 days a week.
suck it up- the first 2 miles are usually the worst part of a run. It takes your body some time to get into the groove. Your chest will burn, your legs will hurt, your feet might cramp. It's nothing serious, just keep running and the pain will subside as you get stronger.2 -
Yes you will get better over time.0
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kshama2001 wrote: »middlehaitch wrote: »Unless your goal is, and you want to, running is not needed for cardio.
Just saying because it is not my forte, so choose to walk (fast), row, swim, dance, ride a bike, instead-anything but run.
Otherwise, I agree with those upthread. Do a C25k style programme.
Cheers, h.
ETA: yes, any will improve with time.
Ya, I haven't run since I left the military and no one could make me run anymore
With swimming, I only fresh water swim, and that season is just a few months, so I start off slow in June and by September have made tremendous improvement.
I swore off running after the military, too! It was something I had to do, not something I wanted to do. Then about 15 years after getting out I went for a jog. It was my pace, my distance, my route, my terms and I liked it! I've been running off and on now for 10 years.
OP, it does get easier, but you don't *need* to run. Run because you want to and if you don't, you can find a different activity that suits you better.
One thing with running is slower is better for endurance. It seems counter-intuitive, but going very slow will help you run longer distances and for a longer time.
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I went from loathing cardio to occasionally miss it when I don't do it. I don't love it, but I tolerate it and occasionally enjoy it now. I do almost exclusively intervals because I am short on time. Took about 5 months for the change.0
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Take your time and be patient. You'll get there. I like alternating run/walk intervals. They'll help you0
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