[H] Increasing stamina

Lurker

57 Posts

February 04 2009 22:09 GMT

I have very weak stamina.

I'm trying to run on a treadmill. Even if the speed of the treadmill is on at like 4 probably, I will stop at like 10-15 minutes because that's how poor my stamina is.

I'm hydrated enough and I breathe properly (breathe in through the nose, out through the mouth).

I don't know what I am doing wrong.
Or do I need to do endurance training?

please enlighten me.

/burrow

sung_moon

United States10110 Posts

February 04 2009 22:16 GMT

how long have u been running? (when did u start working out i mean)

i was the same way 3 years ago when i started track my freshman year.

just keep up the hard work and your cardio DOES steadily increase. when i started i thought i would never be able to run more than 20 minutes. now on some practices we do an hour run which is quite easy now.

in not a great runner but if u work on a steady pace and gradually increase your speed and/or distance, your increase your stamina.

Lurker

57 Posts

February 04 2009 22:17 GMT

I've been running for two weeks now due to the fact I realize that I am out of shape. So I assume that it is okay to run at my own pace, no matter how slow it may be?

Archaic

United States4024 Posts

February 04 2009 22:17 GMT

I'd just have to say keep doing it, and push yourself a little bit harder every time. Eventually, you'll find improvement.

nK)Duke

Germany936 Posts

February 04 2009 22:19 GMT

If your legs feel heavy, just go further. At some point you will not notice the pain. The first 10 minutes are the hardest, then you won't notice it and you will adjust to a speed you can handle at that level. That's how it works.

edit:

Don't forget music. For the beginning, listen the Rocky O.S.T.

JudgeMathis

Cuba1286 Posts

February 04 2009 22:21 GMT

Best way to do is by increasing it slowly every week. When I was weighing 276 lbs, I couldn't run more than 1 lap around a track. So, I started making a goal for myself since I was going to lose weight. I wanted good/great endurance.

First thing I would do was:
1. Jog that first lap that would be so hard for me to do. Walk around a lap, or two. Then jog that lap again. Walk a lap, or two. Then jog it again. Until I made sure I had 4 laps jogged.

Next week I would try to make sure I could run about 1 lap and a half. To make a long story short, just continue to make small goals and climb at them. When I was weighing like 220? My endurance was better than what it is now (lol wut?) I weigh 206 currently, and I could run a mile at 7.0 speed (I stopped jogging everyday since July gg!). Just because I kept making small goals for myself.

Since you're doing this on a treadmill. Do it like this:
Week 1: Jog 4.0 8 until 0.50 of a mile. Walk at 3.0-3.5 for 0.50 of a mile. Then hit it back to 4.0 until you have 0.50 mile again.
Week 2: Tweak it up to maybe 0.75. So on, and so on. And stick with it until you mastered that shit. Like it doesn't even bother you.

Also, I wouldn't recommend going crazy on the machine. Just go at a pace you think you can do, and stick with. Increase it slowly over a period of time, and you'll increase your stamina. It takes time (like everything else).

Aesop

Hungary11305 Posts

February 04 2009 22:23 GMT

On February 05 2009 07:17 Lurker wrote:
I've been running for two weeks now due to the fact I realize that I am out of shape. So I assume that it is okay to run at my own pace, no matter how slow it may be?

Any faster would be disastrous. Endurance comes from sustaining a low intensity for a prolonged time. As long as you start sweating at some point and feel effect of the exercise, by all means start with your own pace.

JudgeMathis

Cuba1286 Posts

February 04 2009 22:24 GMT

On February 05 2009 07:19 nK)Duke wrote:
If your legs feel heavy, just go further. At some point you will not notice the pain. The first 10 minutes are the hardest, then you won't notice it and you will adjust to a speed you can handle at that level. That's how it works.

After 2 miles of jogging my brain is like "Dude, why do you want to keep running? lol. Quit that."
It's really awesome to hop off the treadmill after your body was telling you to stop, but you choose to stick with the exercise (;o but of course if your heart beat per min is way over ur target... stop....... :D)

JeeJee

Canada5652 Posts

February 04 2009 22:25 GMT

go slower and longer.
it's likely the treadmill is miscalibrated to begin with, so i wouldn't put too much faith in the numbers (i assume 4=4mph). i.e. the treadmill at the gym here requires me to slow down the paces about a minute to get equivalent workout feel as running outside.
if you're panting for breath and can't utter a word, that's way too fast.
if you're just starting out, go with a time-tested started program like couch25k

JohnnyCash

France244 Posts

February 04 2009 22:47 GMT

#10

I would also recommend "Do Yourself Some Good" by UKO. Perfect for running! I just love when the choir starts singing the title phrase.
edit: http://beemp3.com/download.php?file=867381&song=Do Yourself Some Good if you wanna give it a try

Zapdos_Smithh

Canada2620 Posts

February 04 2009 23:03 GMT

#11

OK firstly, if you have just been working out for 2 weeks, that's really not that much.

Secondly, stamina only comes from practicing. You gotta keep working @ it and really push yourself.

Thirdly, how old are you? I found when I was younger (elementary school), even though I was in good shape, I couldn't run for more than 7 minutes. However, once I hit high school, slowly my endurance increased, and by grade 12 I could jog for like 2 hours. I can say that was from working out and practicing a lot, also naturally increasing muscle mass just b/c of age increase. Lol on another note, now that I am first year university, I seem to be getting more and more out of shape.

Fourthly, don't worry about that breathing bullshit, seriously. Breath when you need air, whatever feels comfortable. I never would purposely breath in through my nose and out through mouth (actually trying it right now feels a little weird ).

Tehinf

United States192 Posts

February 04 2009 23:16 GMT

#12

Just keep running. You will see your own improvement. Have a goal every week or something.

Divinek

Canada4045 Posts

February 04 2009 23:17 GMT

#13

On February 05 2009 07:09 Lurker wrote:
I have very weak stamina.

I'm trying to run on a treadmill. Even if the speed of the treadmill is on at like 4 probably, I will stop at like 10-15 minutes because that's how poor my stamina is.

I'm hydrated enough and I breathe properly (breathe in through the nose, out through the mouth).

I don't know what I am doing wrong.
Or do I need to do endurance training?

please enlighten me.

/burrow

Just push yourself a tiny bit farther everyday. Worked that easily for me atleast.

TheNikeYork

United States389 Posts

February 04 2009 23:38 GMT

#14

I read increasing stamina and thought it had to do with stamina in bed. I was disappointed.

JeeJee

Canada5652 Posts

February 05 2009 00:03 GMT

#15

oh yeah i forgot to mention
just like resonance said, there's no reason to randomly restrict yourself to breathing only via nose-in mouth-out or whatever. breathe however the hell you want. i'm still not sure where this idea comes from, but it's definitely not a good one (of course if you feel comfortable breathing like that, then by all means keep it up, but no need to force yourself to do so)

fwiw i breathe through my mouth because it's easier, and i don't really worry about my breathing rhythm, except i check the footfall/breath ratio from time to time to make sure i'm not running too fast. as you get more experience though even that should become second-nature i'm told.. but i'm not there yet

Kennigit

Canada19447 Posts

February 05 2009 00:12 GMT

#16

The only solution is too keep running. run run run run run and when you are on the verge of collapse and puking push yourself to run another 200 meters.

Yogurt

United States4258 Posts

February 05 2009 00:18 GMT

#17

On February 05 2009 09:12 Kennigit wrote:
The only solution is too keep running. run run run run run and when you are on the verge of collapse and puking push yourself to run another 200 meters.

prob this, most of running is mental, unless your like 600 pounds then theres some physics involved

Not_Computer

Canada2277 Posts

February 05 2009 00:18 GMT

#18

when you're past your limit of comfort (ie. "i could go on for a while") then it's pretty difficult to breathe through your nose and you end up having to breathe through your mouth or you can't get enough air... thus for training purposes, breathing through your nose as much as possible is preferred. of course, don't force it; if you gotta breathe through your mouth then by all means don't collapse from a lack of air.

if you're running to get in shape, running at your own pace is THE most important thing. many beginner runners/joggers will often get lapped by veterans and feel the need pick up their pace. this is wrong. run at your own pace.

for example, when i started training for cross country running in elementary, i did it all wrong, totally wrong. i ended up doing not too bad just because everyone else i was up against totally sucked. when i got to high school, i got beaten flat because i didn't know how to run properly and i didn't know how to train properly. i had to start all over:
ie. my "starting" pace was ridiculously slow... the veteran runners could speed walk faster than my jog (i'm not kidding, yes, it is possible). but before long, though my speed was still slower, overall i improved a lot

/endrant

edit: warm up and cool down are REALLY important! (stretching too) one of the biggest mistakes i made at the beginning was to not do these things and i ended up wondering why everyone else was improving except me.

also running has a lot of mental barriers too. in my opinion (don't know how true this is) your legs heal much faster and are way more stronger than your upper body. so things like pushing yourself to the limit actually works. in the end, i think that often your cardio fails before your leg muscles do (although doing other exercises such as swimming would balance it out)

ruXxar

Norway5669 Posts

February 05 2009 00:24 GMT

#19

Pffft, why go with the pussy workout that take hours and hours.

Hight Intensity Interval Training(HIIT) is where it's at. 15-25 mins and you basically done the same workout as a 45-60 mins long session.

The Numbers

Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat. Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned. Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...

Also ...

Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

Other Benefits

Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

Read these two links :

http://bodybuilding.com/fun/betteru11.htm

[url=http://bodybuilding.com/fun/wotw89.htm]http://bodybuilding.com/fun/wotw89.htm[/url]

sung_moon

United States10110 Posts

February 05 2009 00:25 GMT

#20

On February 05 2009 09:18 Not_Computer wrote:

for example, when i started training for cross country running in elementary

wht? since elementary school?

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