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building endurance

SaraWojcik19
SaraWojcik19 Posts: 114 Member
edited September 2024 in Fitness and Exercise
i really struggle with endurance. i honestly cant run more than like an 1/8th of a mile without feeling like i cant breathe. i really want to become a serious runner. how can i build my endurance? is it just going at my own pace and being patent? i can run about 30 seconds then walk a few minuets and repeat. should i just keep on doing this and work my way up?

Replies

  • SaraWojcik19
    SaraWojcik19 Posts: 114 Member
    i really struggle with endurance. i honestly cant run more than like an 1/8th of a mile without feeling like i cant breathe. i really want to become a serious runner. how can i build my endurance? is it just going at my own pace and being patent? i can run about 30 seconds then walk a few minuets and repeat. should i just keep on doing this and work my way up?
  • Lizjkp
    Lizjkp Posts: 278
    Hi there :flowerforyou: sounds as though you know what you need to do :tongue: I will say that I found it easier when I had to walk I got to my goal quicker if I walked at a fast pace ( not slowing down to a slow walk), just do as much as you can on each day without hurting yourself, your body will tell you when you can do a little more :tongue: and a little more :tongue: and when you next look you will be well on your way to your target::bigsmile:

    Well done on your choice to become fit and well :flowerforyou: :happy:

    "Life may not be the party we hoped for:angry::grumble: :noway: but while we are here we might as well dance!:drinker :tongue: :blushing:"
  • lotusfromthemud
    lotusfromthemud Posts: 5,335 Member
    I found that in running, it's easy to go too fast. Not even a serious runner can sprint all the time. I used to think running was "pretend a monster is chasing you and go as fast as you can". Not so much. . .

    check out the couch to 5k website (coolrunnings, I think) for a great beginner's training program.:flowerforyou:

    http://www.coolrunning.com/engine/2/2_3/index.shtml
  • Phoenix_Rising
    Phoenix_Rising Posts: 11,417 Member
    check out the couch to 5k website (coolrunnings, I think) for a great beginner's training program.:flowerforyou:

    http://www.coolrunning.com/engine/2/2_3/index.shtml

    Viv is right!!
    This coming from me, a non-running asthmatic. I'm adjusting the program to fit my needs. I'll be running today, actually. :bigsmile:
  • Hannah_Banana
    Hannah_Banana Posts: 1,242 Member
    I was going to suggest couch 25k as well. :bigsmile:

    And if you can't start on week 1 (like I couldn't!) then work your way up! Instead of running for 60 seconds like they suggest, I ran for 30 seconds, walked for 1.5 minutes, ran 30 seconds, etc. Realistically, you will have to repeat weeks (so don't get your hopes up that it will actually be 9 weeks) but its an excellent endurance training program. :love: :drinker:
  • SaraWojcik19
    SaraWojcik19 Posts: 114 Member
    i actually saw that site the other day. i ran (a run/walk combo) Wednesday and did ok. I got on my treadmill today to see how long i can actually run and i ended up doing 60 second run and 2 minute walk. not to shabby to start i suppose. i'll keep doing that until i feel i can do 60/90.
    i just have thses daydreams of being able to put on my running shoes, go outside and just run run run and get all my frustration out in the outdoors. i just gotta get to that point.
  • gsschulte
    gsschulte Posts: 79 Member
    yes intervals are the way to go. i worked my way up and i can straight run now. i do about 3 miles a day as i don't have the time to do more than that. gotta sleep sometime but man when i see that there are triathalons in the "Sprint" catagory it makes me have all sorts of ideas. like how fast can i change out of a wetsuit and jump on a bike.
  • Sheri4MS
    Sheri4MS Posts: 87 Member
    Running on a treadmill in the beginning is good. This will keep you from going too fast. When I first started running I could walk 4 MPH, so I decided to try running at 5 MPH. I would run 5 minutes and walk 1. Than I just kept building the minutes and speed from there. 4 years later my average running time is between 6 and 6.5 MPH. (9.30 to 10 minute miles).
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