Can't seem to build up endurance?
Branok
Posts: 47 Member
Hey everyone.
So I've been working out for quite a while now, for over a year.
While at the gym, I like to start off my workout by running. I typically try to run at least 2 miles in a row. However, I've found that, even though I run every single day, I can't seem to build up my endurance. I am ALWAYS tired by the time I get through running only half a mile. I run the same amount daily but I just get out of breath so quickly and I can't seem to figure out why. I don't run terribly fast, more of a jog if anything, and I am aware of my posture and breathing techniques. Nothing seems to fix it. That's the main reason I can't run any farther than I do; I have a hard time catching my breath. My lungs feel like they are going to collapse every time (a little dramatic but I'm sure you all know the feeling).
Frequently, I'll work out with a friend, and when we get on the ellipticals, I find that his BPM is always around 145 or so, while I'm in the 170 range, which I know is pushing it for my size. I am not out of shape or overweight; I am in the healthy range for my size so I feel like there shouldn't be an excuse as to why I'm having such a difficult time!
Does anyone know what I could do to fix this or has anyone else had similar experiences?
So I've been working out for quite a while now, for over a year.
While at the gym, I like to start off my workout by running. I typically try to run at least 2 miles in a row. However, I've found that, even though I run every single day, I can't seem to build up my endurance. I am ALWAYS tired by the time I get through running only half a mile. I run the same amount daily but I just get out of breath so quickly and I can't seem to figure out why. I don't run terribly fast, more of a jog if anything, and I am aware of my posture and breathing techniques. Nothing seems to fix it. That's the main reason I can't run any farther than I do; I have a hard time catching my breath. My lungs feel like they are going to collapse every time (a little dramatic but I'm sure you all know the feeling).
Frequently, I'll work out with a friend, and when we get on the ellipticals, I find that his BPM is always around 145 or so, while I'm in the 170 range, which I know is pushing it for my size. I am not out of shape or overweight; I am in the healthy range for my size so I feel like there shouldn't be an excuse as to why I'm having such a difficult time!
Does anyone know what I could do to fix this or has anyone else had similar experiences?
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Replies
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Medically it could be one of two things that I know of, low iron levels or exercise induced asthma. If you can get checked and rule those out then you may just need to run slower until you build up your aerobic capacity.
Recommend you read this for endurance training: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf0 -
Do you take any rest days? Perhaps you are overtraining and not giving your body enough time to recover between work outs.0
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Yup, I try to take anywhere from 1-2 rest days a week. Sometimes 3 :xDo you take any rest days? Perhaps you are overtraining and not giving your body enough time to recover between work outs.0 -
I think it is a fair question, why you aren't improving your endurance. Everybody's different but for a young person like yourself, running at a moderate pace, 170 bpm does seem high. When you stop exercising, does your heart rate drop quickly or does it take longer than say your friend's heart rate to decline?0
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It doesn't take too long, maybe about 5 minutes at most for me to not feel winded any more.0
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First I'd rule out any medical problems with your doctor.
If you are clear, I would add some walk intervals and make your total mileage longer -- you can use something like C25K but start near the end of the program if the beginning weeks are too easy for you as you may be past that point. I'd continue adding to your mileage but maintaining the walk breaks until you have gotten up to about 15 miles per week. At that point, I'd decrease the walk breaks and lengthen the run intervals while keeping mileage the same. Also, you can do the run parts EVEN slower if you can't keep up. When you are beginning, there is no such thing as too slow. Building the endurance base with increased mileage is most important; speed with follow naturally.0 -
Ixap is right, you need to start using interval training (assuming you're cleared by your doctor). I don't know your specific times, as I'm not sure how long it takes you to run a particular length. Basically you can do a slow warm up, followed by jogging & walking intervals. An example would be jogging for 4 minutes, walking for 2, repeated 5 times. The next week you can start running longer before walking, lets say 5 minutes. The week after you can taper down the walking time. You will improve your endurance this way, and you'll notice some serious progress as you continue to up the jogging times and educing the walking times.
The Running Room sells a great book on this particular type of training. It's well researched, and easy to understand.0 -
Thanks for the replies, guys! I think I may have to try some interval training, because what I am doing now obviously is not working!0
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I've got to disagree about interval training. While it is a good thing, it's not going to fix this particular problem without fixing a more underlying problem first.I have a hard time catching my breath. My lungs feel like they are going to collapse every time (a little dramatic but I'm sure you all know the feeling).
To me, that sounds like you are running slightly above your anaerobic threshold, which is causing you to be out of breath. People think as anaerobic/aerobic as being very black and white, with blazing hot 30 second workouts being the only kind of anaerobic intensity. It's not. You can be at a very low anaerobic intensity (just "over the line") for 5 to 8 minutes. Which sounds about right for a half mile.Frequently, I'll work out with a friend, and when we get on the ellipticals, I find that his BPM is always around 145 or so, while I'm in the 170 range, which I know is pushing it for my size.
I usually tell the people that I coach not to compare heart rates, but in this case it could be illuminating. You might already be running at the intensity that you would be aiming for during the "hard" part of interval training.
Since you are having problems in the 170's, have you ever tried slowing down so that your heart rate is in the 140 to 150 range? Or even further, into the 130 to 140 range?
I'm guessing that the reason you can't build endurance is that you're going too hard, which would builds speed, not endurance, but since you cannot go for very long, it's not really enough of a training load to build either one.0 -
I'm with Cyclink on this one; try slowing down!
I thought I couldn't run at all, and was completely out of breath whilst trying. Tried running more slowly and hey presto, turns out I can run for an hour! Give it a try?0 -
How long do you take to run your two miles?0
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I think you probably need to slow down your running. Try to keep your heart rate lower and just run as slow as you can to start out. Speed will come later.0
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Medically it could be one of two things that I know of, low iron levels or exercise induced asthma. If you can get checked and rule those out then you may just need to run slower until you build up your aerobic capacity.
Recommend you read this for endurance training: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf
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I think you probably need to slow down your running. Try to keep your heart rate lower and just run as slow as you can to start out. Speed will come later.
This. Run slower, walk faster and keep a lower Heart rate, under 80% max. Your friend's bpm is meaningless only your maximum and resting HR are important.0 -
Running slower could do it, but have you tried running outside?
The lack of airflow running on a treadmill at the gym, even with all the ceiling fans going, wears me out faster than running outside in any kind of weather. Plus, it's much less boring. Running indoors, I just end up looking at the time and thinking about how much it all sucks. Outdoors, I'm watching the scenery, making sure I don't trip on potholes or tree roots, avoiding traffic, etc.
I can run a 5k at an 8 minute mile pace. I can't run more than three minutes at that pace on a treadmill. :grumble:0 -
There are more than two medical scenarios that can cause this. Trust me, I'm a pulmonologist.
It may be worthwhile to see your MD for a basic workup. If that doesn't yield an answer, you may be a candidate for CPET (cardiopulmonary exercise testing).Medically it could be one of two things that I know of, low iron levels or exercise induced asthma. If you can get checked and rule those out then you may just need to run slower until you build up your aerobic capacity.
Recommend you read this for endurance training: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf0 -
First I'd rule out any medical problems with your doctor.
If you are clear, I would add some walk intervals and make your total mileage longer -- you can use something like C25K but start near the end of the program if the beginning weeks are too easy for you as you may be past that point. I'd continue adding to your mileage but maintaining the walk breaks until you have gotten up to about 15 miles per week. At that point, I'd decrease the walk breaks and lengthen the run intervals while keeping mileage the same. Also, you can do the run parts EVEN slower if you can't keep up. When you are beginning, there is no such thing as too slow. Building the endurance base with increased mileage is most important; speed with follow naturally.
This was what I was going to suggest. I was the same way, only I couldn't run at all, like a half a minute before I felt like I was going to die. C25K is really working for me.0 -
Running slower could do it, but have you tried running outside?
The lack of airflow running on a treadmill at the gym, even with all the ceiling fans going, wears me out faster than running outside in any kind of weather. Plus, it's much less boring. Running indoors, I just end up looking at the time and thinking about how much it all sucks. Outdoors, I'm watching the scenery, making sure I don't trip on potholes or tree roots, avoiding traffic, etc.
I can run a 5k at an 8 minute mile pace. I can't run more than three minutes at that pace on a treadmill. :grumble:
This too. Running outside is so much easier for me.0 -
I'm going to offer what has worked for me. I was having all kinds of the same troubles. I even have a labral tear in my hip that has refused to heal. I went to the chiropractor last week for something unrelated and she opened my eyes to a myriad of things. My posture has horrible. This was causing my hip not to heal in addition to constricting my breathing. I went to see her for 5 days in a row and my posture AND breathing have improved.
The physiologist there offered me some stretches/exercises to help improve my core, which in turn, can affect my breathing. Weak core = bad posture/poor breathing. I have gotten more of a workout with those exercises than any broscience speak.
So, I'm not saying this is the answer; it is just something that has helped me. Most people don't believe in integrative medicine, but I am glad I considered it.0 -
If you want to run two miles faster, start running three miles.0
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When I started running I felt the same way. Although I don't think I even made if a mile (I was training for a physical test that required me to run 1.5 miles). I went to see my doctor, she told me running was hard. I told her it was really hard, I couldn't breathe, etc. She insisted there was nothing wrong with me. And there wasn't ( not saying this is the case for you, run out medical problems first ). But if you get the medical all clear...
I always find the first 2 miles the hardest. It's been at least 9 years since I saw the doctor about that and I have run for most of them. Once I get past 2 miles, it's easier. I know this is pretty common. It's more about your body being warmed up.
My problem was also what others have suggested - running too hard, even of that "hard" was really slow. I finally allowed myself to slow down, and I got better.
The other part to remember is running is heavily influenced by our brain. This was my other problem, focusing on how bad i felt and wanted to stop. You think your tired - you will be. Think you can't finish - you won't. My first time running the 1.5 mile run I finished, without stopping, having never run farther than .5 miles but I was with a group that I didn't want to fail in front of, so I pushed through. When I was running on my own, it didn't matter if I stopped.
I am not suggesting you bull through the workout. Just try to work on the mental aspect while running, what are you thinking while you are running. If its negative, you may want to look at ways to change that. I still remind myself in the first 2 miles that I know these are the hardest and it will get better.0 -
Once I get past 2 miles, it's easier. I know this is pretty common. It's more about your body being warmed up.
That too. The first mile is the worst for me. Once I get past that, I could keep going and going and going. Now that I use the Runkeeper app, I see that my first mile is almost always my slowest. My third is usually my fastest.
I also have no qualms about tossing in a few walk intervals. It doesn't seem to affect my overall time, but it makes running a lot more enjoyable. Usually, I go about 15 minutes, walk maybe 30 seconds or so, then run another 10-15 minutes, walk a little, run another 10-15 minutes, etc.
Just about every day, I have to fight the mental battle to quit in the first mile. I always make a pact with myself to not make any decisions until I finish that first mile. By then, I'm a mile away from home, so the choice is turn around (and up with a two mile workout) or keep going. And I usually end up running 4-5 miles.0 -
you may want to ask your doctor this...could be a medical issue with your lungs or whatnot.0
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I've got to disagree about interval training. While it is a good thing, it's not going to fix this particular problem without fixing a more underlying problem first.I have a hard time catching my breath. My lungs feel like they are going to collapse every time (a little dramatic but I'm sure you all know the feeling).
To me, that sounds like you are running slightly above your anaerobic threshold, which is causing you to be out of breath. People think as anaerobic/aerobic as being very black and white, with blazing hot 30 second workouts being the only kind of anaerobic intensity. It's not. You can be at a very low anaerobic intensity (just "over the line") for 5 to 8 minutes. Which sounds about right for a half mile.Frequently, I'll work out with a friend, and when we get on the ellipticals, I find that his BPM is always around 145 or so, while I'm in the 170 range, which I know is pushing it for my size.
I usually tell the people that I coach not to compare heart rates, but in this case it could be illuminating. You might already be running at the intensity that you would be aiming for during the "hard" part of interval training.
Since you are having problems in the 170's, have you ever tried slowing down so that your heart rate is in the 140 to 150 range? Or even further, into the 130 to 140 range?
I'm guessing that the reason you can't build endurance is that you're going too hard, which would builds speed, not endurance, but since you cannot go for very long, it's not really enough of a training load to build either one.
This. Slow down, you'll never improve your aerobic fitness by maintaining anaerobic intensity levels. While running at a training pace you should be able to speak in complete sentences, and hold a conversation. If you don't have a running buddy to talk to, try reciting some poetry or singing along to your music for a bit. There's a place for the kind of runs you're doing in an advanced runner's training plan,but for a beginner you should almost never be running so fast that you can't keep your breath.0 -
When I first started running I really struggled, after a few minutes my lungs were on fire. I was doing the C25K and I just couldn't seem to run more that a mile. What helped me was to stop running for a little while and I did Ripped in 30 for a month and a half. When I came back to running I was able to run 3 miles.0
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I've had the same problem with shortness of breath during exercise (shortness of breath at times when I know by experience that I should not be having difficulties). I'm in "athlete" condition, and I've been a running for about 15 yrs., so it really freaks me out when I am practically wheezing trying to get air in and i feel like a can't get enough. I was diagnosed with exercise induced asthma in jr. high, but I never used an inhaler, and I kept running, and the breathing problem went away.
My Dr. didn't seem to concerned but I came to him with laundry list, so maybe he figured I'm just a hypochondriac. I came across iron deficiency as a cause, and I knew my diet was super low iron, so I've set my macros to show my iron, and added more iron rich foods and a supplement. I have yet to see if the problem starts coming back.0 -
Rest, your body needs rest to grow.0
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Oh, btw, if you are working out with a male friend, don't even compare the numbers. There's a reason that men and women compete separately in sports, and it's not just strength. Also, you don't necessarily know how fit your friend is and what kind of cardio he does. Gym cardio really is not the best.0
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Thanks for all the different input everyone.
And to address a previous question, it usually takes me about 25:30 to run two miles.0 -
don't be afraid to run slower until you build up to something faster. I ran really slow even when I was in shape. It took some time ... 2 some years to break 10 minute mile for 5k. Then just this fall I ran 10 minute mile for a half marathon and I think that is a huge improvement just for last year (11:30 minute mile for the same race).0
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