Help on Building Endurance

mormon_coffee · December 2016

Hello all. While I'm not new to MFP (started October 2015), this if my first official post on the forums! I've lost ~50lbs during this whole time (from 195), and I'm quite satisfied with my results for the time being.

However, one thing that I've never had much success in is building up my stamina. I've always had awful endurance, to the point where my legs get weak and I start gasping for air after a mere couple minutes of medium-paced jogging. It's honestly quite embarrassing. Most of my exercise consists of biking, swimming, and brisk-walking during daily commutes, but running/jogging in particular almost always leaves me absolutely ragged and exhausted, and sometimes overwhelmingly sore. I really would like to attain a love for running, but it's difficult when you get dizzy, weak, and nauseous 5 minutes after stepping outside. When I do finally convince myself to go for a jog, I primarily do intervals for 30-45 minutes, but even those are pretty unimpressive, as I can only really manage somewhere around 45 second jog to a 60 second rest.

Are there any tips or tricks to trying to build stamina for someone who has practically none to begin with? I only jog around 1-2 times a week due to just how strenuous it is, and despite how long I've been doing it, I've seen hardly any improvement and it's so frustrating. I'd like to eventually join some of my friends for group runs, but there's no way I'd be able to at this rate. Any advice, links, or words of wisdom would be greatly appreciated!

Cylphin60 · December 2016

Personally speaking, my muscular endurance increased the most when I began strength training. After about six months I started incorporating routines geared towards endurance rather than strength. A year into it now and while I may not impress anyone else

I'm leaps and bounds ahead of where I was.

MeanderingMammal · December 2016

mormon_coffee wrote: »

... but running/jogging in particular almost always leaves me absolutely ragged and exhausted, and sometimes overwhelmingly sore. I really would like to attain a love for running, but it's difficult when you get dizzy, weak, and nauseous 5 minutes after stepping outside. When I do finally convince myself to go for a jog, I primarily do intervals for 30-45 minutes, but even those are pretty unimpressive, as I can only really manage somewhere around 45 second jog to a 60 second rest.

The key to improving running is, as with anything else, progressively overloading yourself. Your interval approach is solid, as it gets you out for a decent period and running intervals can help you to build up your capacity. What I'd suggest is rather than doing your own thing, use a structured plan of some sort to give you a framework, do enough work to progress whilst avoiding overuse. In that respect Couch to 5K is a good model, and one I used myseylf. There are alternatives, both as apps and podcasts.

What I'd recommend is that for the running portion, if you're struggling to sustain more than 60-90 seconds at a time you're probably trying to run too fast. A good measure of pace is whether you can talk in complete sentences while you're running. If you can't, slow down a bit.

Endurance comes from time on your feet, not pace. That can come later and needs to be built on a solid foundation.

In terms of motivation there is a Couch to 5K group on here where you can post your progress and get support from others at different stages in the plan.(http://community.myfitnesspal.com/en/discussion/970137/daily-check-in-thread) Alternatively if you have a running club nearby you might find they do beginner classes.

Personally I did C25K about 4 years ago, and now run consistently several times per week.

Cherimoose · December 2016

mormon_coffee wrote: »

I really would like to attain a love for running, but it's difficult when you get dizzy, weak, and nauseous 5 minutes after stepping outside.

Has a doctor ruled out medical issues like hypoglycemia, anemia, etc?
Are you exercising in a fasted state?

lorrpb · December 2016

Try a program like c25k or c210k that gradually builds up your endurance. It works!

Does going outside make you sick if you're not running? Is funding indoors better? Some things to consider.

spiriteagle99 · December 2016

Slow down. The slower you run, the farther you'll be able to go. You can increase your pace after you've gotten comfortable running distance. You'll build up your endurance by spending more time running.

You say you can do brisk walks, how far do you walk? How often? You might start with increasing the duration of those walks. If you can walk for an hour (4 miles or so?) then you should be able to incorporate some short slow jogs within that time. Gradually increase the time you spend jogging. You should be able to talk or recite a poem or song as you run. As slow as you think you're running, slow it down more. It takes time, but it will get easier.

mormon_coffee · December 2016

Thank you all for the insight so far.

I've only skimmed through a few choice threads so far, and I was wondering what this C5K that I'd been seeing mentioned a lot was. Good to know it's something that I may be able to look into!

@Cylphin60 I've done a good amount of strength training myself, but I don't think it's really impacted my endurance much. I'll see if I can incorporate a bit more into my routine so I can keep better track of any progress, since I have been kind of slacking on it for the last few months, haha. Thanks!

@MeanderingMammal Thank you for the C5K suggestion! I'll definitely take a look into that. As for my pacing, I don't think I push myself all that hard. My boyfriend suggested something similar, about finding a pace that I could comfortably talk during. We even tried walking pace, which just felt awkward and unnatural. While I did last a bit longer than my normal jogging pace (which honestly isn't much faster, probably 5-7mph) it wasn't exactly comfortable to talk during either... But I'll keep trying, and if all else fails, at least I'm still comfortable with pushing some intervals!

@Cherimoose My doctor's never brought up medical issues like that. A few years ago, I thought perhaps I had some form of asthma, but that was ruled out as well. As for fasting, next to never. In the mornings, I'll have some coffee and a small breakfast (like an egg with toast or something). Never full on fasting, though. Running on a completely empty stomach makes me feel legitimately ill.

@lorrpb Yeah, I'll definitely check out those C5K/C25K plans! I never feel sick by just being outside, it's the running itself that drains me. I rarely run indoors, but I haven't noticed much of a difference when I do.

@spiriteagle99 While I do sometimes push myself with a faster pace than usual, my normal jog isn't particularly fast. Even walking-paced jogs aren't much help, as it feels awkward and I instinctively start going a tad faster. Should I force myself into trying to keep a slower pace before continuing with my normal pace?

I don't have a car, so I walk pretty much everywhere around town for errands, work, and school. I'd imagine I probably walk a good 20-25 miles a week. About maybe half that time is spent in a brisk walk, which I never feel even the slightest bit tired, during or after. Considering a lot of my commutes/errands include carrying backpacks or other bags, it can be difficult to incorporate little spurts of jogging, but I think I'll try that when I have lighter loads.

Sorry for the long post, but I did want to reply to everyone individually. I've already got a good idea of what approaches to take, so thank you!

cwolfman13 · December 2016

Honestly, not everyone is a "runner"...I loath it...I'm not particularly good at it...even when I was in the Marines and doing regular PT endurance runs I wasn't good at it...I was a sprinter in track and field and just never particularly good with endurance running.

I'm a decent endurance cyclist however...I do enjoy that immensely and I focus on things that I enjoy rather than trying to force the issue with things I don't particularly care for...life's too short for that. I can run a 5K...it's slow as *kitten*, but I can do it...probably would have difficulty going much beyond that...but I can cycle for hours at 16-18 MPH and enjoy every minute of it...

MeanderingMammal · December 2016

mormon_coffee wrote: »

(which honestly isn't much faster, probably 5-7mph)

You're going too fast. Most people walk at 3mph, personally I'll walk at 4mph comfortably. I'm 6ft1 and have long legs. My normal running training place is a 9-10min mile, so 6mph. I'm a marathon runner.

You have plenty of opportunity to slow down.

johnnylloyd0618 · December 2016

@MeanderingMammal spot on. @mormo_coffee slow down I do duo and tri's. My "endurance" didn't improve until I slowed down on my long runs. Build your longer runs slowly and at no more than 10% increases. Take these runs SLOW! My longer runs, (anything over 8 miles) I run at a 9-10 minute pace( but this will apply to you also not matter what your long runs are). My 10k and under pace is around a 7:30 pace. The old saying, "you should be able to hold a conversation while running your long runs, if not you are running too fast". Your speed work, intervals, fartlek's ect. will be a much faster pace and breathing will be harder. One other thought... don't run for two days after a hard run. That is your chance for strength work and R&R. Good luck

daweasel · December 2016

My mother (50-something) having never, ever, ever been able to run (she swims heaps, 10km+/week, as well as a lot of weights) started C25k a few months back and recently finished (working on the time, she can't do the 5km yet, but she can jog slower for 30 min). She never, ever thought she'd be able to do it. She told me there was one week she had to repeat 4 times, but eventually she got past it. She's doing it on the treadmill, she finds that easier (physically and mentally) and taking it really slow, but she's getting there. Given the success people have had with it, perhaps try that? Ignore anything it says about distance and just focus on getting the time done, jogging as slow as you need to.

spiriteagle99 · December 2016

In a way it is easier on the TM because the machine keeps the pace steady and it is easier to stay at a slow pace. If I'm outside and try to run at 5 mph, I feel like I can't go that slowly. I'll run at 5.7 and feel like I'm barely moving. On the TM though, the slower pace is easy. It's too fast to walk, so I have to jog it. That taught me that it is possible to run slower, I just have to work at it. Running with someone who is slow will also work, as long as they don't speed up too much to keep up with me.

jgnatca · December 2016

C25K stands for Couch to 5 Kilometres. I agree with others that you need to slow down. The intervals are good and you will be able to slowly increase them.

Reduce soreness by getting properly fitted running shoes, and a full set of stretches after every run. Walk for a full ten minutes also before your run to warm up those muscles.

The Running Room has classes for all levels and will gradually get you to 5K runs in ten weeks.

I was very unfit to start and I made it.

Cherimoose · January 2017

It's not normal to get dizzy and nauseous while running like that, so you might want to mention it to your doctor, to rule out anemia, hypoglycemia, or other medical issues.

mgalovic01 · January 2017

Run intervals.

Help on Building Endurance

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