Struggle with cardio - will it get better over time?

jayemes

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

AnvilHead

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.

LKArgh

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.

GiddyupTim

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!

spiriteagle99

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.

hesn92

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.

AnvilHead

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.

middlehaitch

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.

TrishSeren

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!

AnvilHead

jayemes wrote: »

...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.

NorthCascades

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.

Duck_Puddle

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.

lorrpb

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.

kshama2001

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.

Cbean08

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.

DoubleUbea

Yes you will get better over time.

funjen1972

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.

Unknown

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ExistingFish

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.

AliNouveau

Take your time and be patient. You'll get there. I like alternating run/walk intervals. They'll help you

Machka9

jayemes wrote: »

but I'd love to be able to run a mile without stopping.

Slow down.

jayemes

Thanks everyone for your input!

@AnvilHead I had forgotten about C25K. I'm going to download that again and give it a try.

I think the comments about going slowly may be one of my biggest problems - I think when I try to run a certain distance I tend to go fast to try and get it done and then run out of steam. I'll definitely slow down!

I'm not trying to beat anyone else and have no desire to race - I just feel like running is the simplest way to better my cardio health and that will translate into better stamina while rowing, hiking, swimming- even just chasing after the kids.

We also run a half mile as a warm up frequently during the circuit training classes I do and I'd like to be warmed up to work out afterwards, not gasping and ready to be done already!

Thanks again for the encouragement!

kdbulger

It's absolutely going to get better, but it takes consistency and work. Also. Slow down. At 32, I felt exactly like you do, that I wasn't built for cardio, but I did make it happen for the first time in my entire life.

I'd look into a C25K program. You might be able to start further into the program if you can run a quarter of a mile without stopping. I found that the structure of the program helped me stay consistent and stay positive about my progress. Keep your pace slow even if you feel like you could walk as fast. It's about the long game here, and it's not going to get better overnight.

Now that I can run 5k, the cardio that used to do me in is not longer a barrier to other fitness activities. You'll get there too.

aokoye

Like everyone said, it'll get easier for as you keep going - slowly. I won't say that I would have never guessed that I could run 3 miles without stopping, or frankly a mile without stopping, but I was able to last Friday after having been told multiple times that I would never be able to run (from the age of 15 probably).

What I've also found is that it is hard in a very different way that cycling can be hard for me. I have really good cardio endurance on the bike, I'm moderately good in the pool, and less than good endurance running. It's just a totally different set of movements.

I used a different set of apps/programs than I've seen mentioned really anywhere. My physical therapist's office has a program that they have everyone else that goes from four 1min run 4 min walk to two 5 min 1 min walk intervals. Their program isn't a time based program like every other one I've seen (yes the others encourage repeating weeks, but they are still time based) and is really focused on coming back from surgery/injury.

After doing that, and taking a bit of time off before and after doing my century ride in June, I started Garmin's new 5k plan that came out late June/early July. It is supposedly dynamic in nature and allows you to choose from three different "coaches" and then I guess the plans change based on your benchmark run, how many scheduled runs you've completed, and how you reported that you felt. The long runs on that plan, for me, started increasing .5 miles a week (though it started, with run walk intervals), which has worked well for me, and I ran my first 5k last Friday!