How did you improve your endurance?
kikionna4
Posts: 308
Well, I have been running on my elliptical for almost an entire year (when I started dieting/exercising) and I simply cannot get my endurance level up! I have kind of made myself think that my body just wasn't made for longer runs or something. I am doing way better now than when I started obviously but I still think I should be able to go farther. I see people do the 45 minute + runs and I am super jealous of it!
So I am just curious to what helped all of you to work up to being able to run for more than 30-35 minutes (which is usually what I do). I am sure this has been posted before, sorry about that! Maybe I'm just not pushing myself enough? Any advice and feedback would be super helpful. Thanks!!
So I am just curious to what helped all of you to work up to being able to run for more than 30-35 minutes (which is usually what I do). I am sure this has been posted before, sorry about that! Maybe I'm just not pushing myself enough? Any advice and feedback would be super helpful. Thanks!!
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Replies
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get off the boring *kitten* elliptical and go for a run. If I did that for a year I'd never make it past 30 minutes either.
stop looking at a clock and just put in a movie- or your head phones- settle on a slower than normal pace- and just keep doing the thing you are doing.0 -
Very true. A change of scenery may be the helpful kick I need. Thanks for the input!0
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I'm going to bet you are pushing yourself too hard.
You've trained your body to go to the anaerobic side of your energy use, and that is short-lived.
Is every workout as hard as you can go?
That's great for calorie burn, and training body to use carbs that are required for intense efforts, but no good for endurance.
Is the workout almost every day in addition to be intense?
That's going to minimize the ability to actually improve from that type of exercise, as body is getting little to no chance to rest and repair.
Got HR sensors on that machine?
What is your avg HR at generally, and has it always been at that level, and what's the highest you've seen?
If the above is true, and it generally is for those starting out and going gung-ho, you'll need to slow down to train your aerobic side of the range for fat-burning, which is needed for endurance.0 -
I'm going to bet you are pushing yourself too hard.
You've trained your body to go to the anaerobic side of your energy use, and that is short-lived.
Is every workout as hard as you can go?
That's great for calorie burn, and training body to use carbs that are required for intense efforts, but no good for endurance.
Is the workout almost every day in addition to be intense?
That's going to minimize the ability to actually improve from that type of exercise, as body is getting little to no chance to rest and repair.
Got HR sensors on that machine?
What is your avg HR at generally, and has it always been at that level, and what's the highest you've seen?
If the above is true, and it generally is for those starting out and going gung-ho, you'll need to slow down to train your aerobic side of the range for fat-burning, which is needed for endurance.
Yes, practically all of the above. I will definitely try to slow down a bit for the aerobic side of it. This is like the first time I am definitely trying to get healthy for ME finally. So I am trying not to let myself down if I don't work hard enough. I will be taking the great advice. Thanks so much.0 -
I agree with JoRocka.
If you get out and on your own power you will see your endurance increase in leaps and bounds. When I use machines I feel like I am just trying to "keep up"
Try a short run and see if it is for you. Best of luck0 -
do you mean improving endurance for real runs or elliptical runs?
sorry f that came off sounding a bit snobby, but there's only so much an elliptical can prep you for actual running. sure it can give you a baseline of fitness, but since you arent supporting your body weight, the machine is doing most of the work for you, and you're not having to deal with the effort required to propel yourself forward it's not really going to help too much with real world running.
the best way to build endurance to tun is to spend time running.do something like the c25k app or zombies run 5k app. those will help you gradually increase your running time.0 -
I agree with JoRocka.
If you get out and on your own power you will see your endurance increase in leaps and bounds. When I use machines I feel like I am just trying to "keep up"
Try a short run and see if it is for you. Best of luck
I think I am really going to try that. I have a bit more confidence from losing the 30lbs so maybe going out in public won't be as such a horror as I assume it could be. Everyone has to start somewhere, right?0 -
I started spinning classes a year ago and boy has it helped. I actually ran a 5 mile run the other day and if it wasn't for my knees bothering me I could have run a marathon!!0
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By eating more believe it or not. I was eating 1200 cals per day and wiped out. I moved my calories up and had more energy and was able to run further and faster. Stopping smoking was the most important thing I did, but that is a given.0
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I find incorporating interval training has helped with my endurance on my runs. It has helped increase lung capacity and the ability to run faster and longer.
I would do one day of interval running mixed with one day of just straight running at a moderate pace.0 -
do you mean improving endurance for real runs or elliptical runs?
sorry f that came off sounding a bit snobby, but there's only so much an elliptical can prep you for actual running. sure it can give you a baseline of fitness, but since you arent supporting your body weight, the machine is doing most of the work for you, and you're not having to deal with the effort required to propel yourself forward it's not really going to help too much with real world running.
the best way to build endurance to tun is to spend time running.do something like the c25k app or zombies run 5k app. those will help you gradually increase your running time.
I didn't take it as snobby lol. Any advice is great. I will definitely try those apps when getting out there and running non-machine. Any endurance on either would be great lol. Thanks for the input. I would LOVE to be able to be in a 5K at some point in the near future!0 -
I tend to set the treadmill around 3.1-3.5 (after I worked myself up to being able to do that last year), so when I went to do a 5K in August, my goal was to finish in an hour, since I did 3.1 mph for 30 minutes, I knew that was a doable pace. But then I got there and I was actually moving under my own locomotion, and I finished in under 45 minutes. Not a great speed for others, but it was a HUGE deal to me and really reminded me that doing it on your own can make a huge difference.
I still do elliptical/treadmill, but 30m + the 5m cooldown is the max - I'm not there to bust out loads of cardio. I want to exercise well, burn some calories, and then move on to the weights.
If I wanted to ensure I could run longer and faster, then I don't think I'd use the machines - I think I'd just go outside and use Couch to 5K or another app like that. Good luck!0 -
If you are wanting to get into actually running then you need to start running. And I suggest starting with C25K. Ellipitcal might help you out with cross-training and the aerobic side of things, but if you want to become a runner then you need to get off the elliptical and start running. And sorry....but to me you can't "run" on an elliptical. You can cross-train at a high intensity, but still isn't running. If you want to one day run a 5K then you need to get your muscles and bones used to running, and you can't do that on an elliptical. Have to get out and pound the pavement.0
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The general consensus for new runners (which the OP is) is to get the miles in. Intervals are useful when you have a baseline of endurance but not starting out. As the OP hasn't got that endurance(for outside running) intervals are pretty pointless at this time. Just go out and run but try not to push it too fast and just get the miles inI find incorporating interval training has helped with my endurance on my runs. It has helped increase lung capacity and the ability to run faster and longer.
I would do one day of interval running mixed with one day of just straight running at a moderate pace.0 -
kayjay: I have heard of spinning but never like looked into what that is! Definitely will check it out.
lesa_sass: I try to eat around 1200-1400 cals a day. I always feel guilty if I am at my 1600 allotted amount. Maybe trying it for like a week filling the extra left with proteins etc will help.
raisealittlehell: I have done intervals and I suck at them so bad haha. My legs feel like they are dying haha but when I was doing them because I read about the intervals being able to help with endurance it certainly helped keeping my breathing more in check and the lung capacity larger.0 -
part of it is- elliptical is designed to do one thing.
that.
it has no practical real physical application other than "to do cardio"
So mentally- to me it would be impossible to TRAIN to improve that- it's got one purpose- to elevate my heart rate and that's it. Seeing as how I can achomplish the same thing by going out side- and GOING somewhere- and covering some distance- or tackling some miles- ro running to a new place- it' sa physical thing I can attach to it.
Ellipiticals are indoor- stay in place that's it all you do is do this equipment- I can imagine you are having a hard time with it!!
Plus- as pointed out- it's much easier to go harder on those... you get beat out faster too.
see if you can find a local park- you'll see all types there- I've mostly ever seen middle age- middle weight or older- of all sizes peoples. It's rare I see fitness junkies there. They have nice paved paths- well lite and usually safe 'feeling' (safety is important)
go out on a saturday afternoon- or after work- no one will bother you or judge you- just go patter about the park and see what that does for you.
Do that a few times- then maybe look into one of the running aps- couch to 5K or Run zombies or whatever.
You can do it!!!0 -
If you are wanting to get into actually running then you need to start running. And I suggest starting with C25K. Ellipitcal might help you out with cross-training and the aerobic side of things, but if you want to become a runner then you need to get off the elliptical and start running. And sorry....but to me you can't "run" on an elliptical. You can cross-train at a high intensity, but still isn't running. If you want to one day run a 5K then you need to get your muscles and bones used to running, and you can't do that on an elliptical. Have to get out and pound the pavement.
Thank you for this. I totally get it. I am going to try and get outside and do it. I appreciate your honesty about it. Being a first time "want to be" runner, this helps. I just always thought I couldn't be those long distance runners all in high school but now doing this all for me and my family of course I think I can work my way up to it.0 -
do you mean improving endurance for real runs or elliptical runs?
sorry f that came off sounding a bit snobby, but there's only so much an elliptical can prep you for actual running. sure it can give you a baseline of fitness, but since you arent supporting your body weight, the machine is doing most of the work for you, and you're not having to deal with the effort required to propel yourself forward it's not really going to help too much with real world running.
the best way to build endurance to tun is to spend time running.do something like the c25k app or zombies run 5k app. those will help you gradually increase your running time.
I didn't take it as snobby lol. Any advice is great. I will definitely try those apps when getting out there and running non-machine. Any endurance on either would be great lol. Thanks for the input. I would LOVE to be able to be in a 5K at some point in the near future!
you can do it. remember a a lot of running is mental. one time i finished half a 5k running at a pace that was far greater than i thought i could do. it was actually closer to what i thought was my "i can only keep this pace up for 1 minute" pace. i didnt realize it until i finished, but basically the difference is that i was thinking about how much i didnt want to pee on myself and needed to reach the finish line ASAP :laugh:0 -
part of it is- elliptical is designed to do one thing.
that.
it has no practical real physical application other than "to do cardio"
So mentally- to me it would be impossible to TRAIN to improve that- it's got one purpose- to elevate my heart rate and that's it. Seeing as how I can achomplish the same thing by going out side- and GOING somewhere- and covering some distance- or tackling some miles- ro running to a new place- it' sa physical thing I can attach to it.
Ellipiticals are indoor- stay in place that's it all you do is do this equipment- I can imagine you are having a hard time with it!!
Plus- as pointed out- it's much easier to go harder on those... you get beat out faster too.
see if you can find a local park- you'll see all types there- I've mostly ever seen middle age- middle weight or older- of all sizes peoples. It's rare I see fitness junkies there. They have nice paved paths- well lite and usually safe 'feeling' (safety is important)
go out on a saturday afternoon- or after work- no one will bother you or judge you- just go patter about the park and see what that does for you.
Do that a few times- then maybe look into one of the running aps- couch to 5K or Run zombies or whatever.
You can do it!!!
Thank you. I am so going to look into all of this. I feel like this was an obvious answer but it really helps and pushes me to just go out and run. Thanks so much!0 -
Thank you. I am so going to look into all of this. I feel like this was an obvious answer but it really helps and pushes me to just go out and run. Thanks so much!
everyone started not being able to do something. dat's why we are here!
good luck honey!0 -
kayjay: I have heard of spinning but never like looked into what that is! Definitely will check it out.
lesa_sass: I try to eat around 1200-1400 cals a day. I always feel guilty if I am at my 1600 allotted amount. Maybe trying it for like a week filling the extra left with proteins etc will help.
raisealittlehell: I have done intervals and I suck at them so bad haha. My legs feel like they are dying haha but when I was doing them because I read about the intervals being able to help with endurance it certainly helped keeping my breathing more in check and the lung capacity larger.
The hardest part of actually eating to weigh less is wrapping our head around it. Try it, I swear by it. If you feel guilty for eating 1600 calories, you are walking on the cusp of a ED. That is not healthy at all. I bet if you eat your 1600 per day for a few weeks, you will be amazed at how great you feel. I filled my extra cals with low GI foods like quinoa and sweet potato until I got over my fear of eating enough.0 -
get off the boring *kitten* elliptical and go for a run. If I did that for a year I'd never make it past 30 minutes either.
stop looking at a clock and just put in a movie- or your head phones- settle on a slower than normal pace- and just keep doing the thing you are doing.
you're en fuego today!0 -
When I started I could run for 30 seconds without stopping. Now I can run 10 miles. The key is to push yourself to do a little more each and every day. When you feel like you can't go on anymore, push it for just a minute more.0
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I agree with JoRocka.
If you get out and on your own power you will see your endurance increase in leaps and bounds. When I use machines I feel like I am just trying to "keep up"
Try a short run and see if it is for you. Best of luck
I think I am really going to try that. I have a bit more confidence from losing the 30lbs so maybe going out in public won't be as such a horror as I assume it could be. Everyone has to start somewhere, right?
I started plodding outside (plodding means jogging) @400 lbs. I didn't care what anyone saw. As for endurance going outside will be highly beneficial. I add in climbing stairs and hills as well.0 -
do you mean improving endurance for real runs or elliptical runs?
sorry f that came off sounding a bit snobby, but there's only so much an elliptical can prep you for actual running. sure it can give you a baseline of fitness, but since you arent supporting your body weight, the machine is doing most of the work for you, and you're not having to deal with the effort required to propel yourself forward it's not really going to help too much with real world running.
the best way to build endurance to tun is to spend time running.do something like the c25k app or zombies run 5k app. those will help you gradually increase your running time.
I didn't take it as snobby lol. Any advice is great. I will definitely try those apps when getting out there and running non-machine. Any endurance on either would be great lol. Thanks for the input. I would LOVE to be able to be in a 5K at some point in the near future!
you can do it. remember a a lot of running is mental. one time i finished half a 5k running at a pace that was far greater than i thought i could do. it was actually closer to what i thought was my "i can only keep this pace up for 1 minute" pace. i didnt realize it until i finished, but basically the difference is that i was thinking about how much i didnt want to pee on myself and needed to reach the finish line ASAP :laugh:
Yes, it is SUCH a mental thing. To push myself to do stuff like that. That's awesome that you ran a 5K! It is one of my big running goals to be able to participate in one!:laugh: about the pee thing at least it kept your mind off it and more like run faster so I don't pee all over! haha. 0 -
Wow, thank you SO MUCH everyone! This makes me feel so awesome to have the advice etc. More confident to get out there and do it also. 0
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By eating more believe it or not. I was eating 1200 cals per day and wiped out. I moved my calories up and had more energy and was able to run further and faster. Stopping smoking was the most important thing I did, but that is a given.
all of this and all of @heybales post as well.
warming up properly and working my way into my workouts (slowly increasing my heart rate and gradually increasing intensity) helped tremendously for my endurance. sip some water, but don't chug. just enough to refresh you and keep you hydrated. I also find that focusing on my breathing technique helps a lot too. I used to tire myself out the first ten minutes of my workout to the point that I'd be thirsty, sweaty, and exhausted after only ten minutes and would want to stop. I continued that until I could endure 30 minutes-- and would want to vomit afterwards. I don't recommend that. lol. Monitor your HR and especially how you feel during your workout to get an idea if you're pushing yourself too hard or not enough.
Good luck. :-)0 -
Get a heart rate monitor and control the workout I started at 308 lbs recovering from illness and failed to soon purely because I was pushing myself to hard just completed a half marathon on the rowing machine easily by keeping my maximum HR bellow 80% of my max, and intend to do the full marathon very soon.0
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I'm going to bet you are pushing yourself too hard.
You've trained your body to go to the anaerobic side of your energy use, and that is short-lived.
Is every workout as hard as you can go?
That's great for calorie burn, and training body to use carbs that are required for intense efforts, but no good for endurance.
Is the workout almost every day in addition to be intense?
That's going to minimize the ability to actually improve from that type of exercise, as body is getting little to no chance to rest and repair.
Got HR sensors on that machine?
What is your avg HR at generally, and has it always been at that level, and what's the highest you've seen?
If the above is true, and it generally is for those starting out and going gung-ho, you'll need to slow down to train your aerobic side of the range for fat-burning, which is needed for endurance.
Take this ^^^ advice and apply it so something less boring like real running.0
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