Apr 27, 2010 12:09am

Jdavila Jdavila
2 posts

Is it me or everytime I run I become fatigued within a minute. I mean I ca walk after a 30 second job at catch my breath to then jog again but I really need something to help boost my Cardio. Can anyone help? I sometimes feel ashamed of running in a public place because I run out of air so quickly its like people are constantly running laps around me. Any advice would greatly be appreciated.

Thank you in advance,

JD

 
Apr 27, 2010 1:23am

dianebl dianebl
942 posts

I Lost 20 Lbs! I Lost 50 LBS! I Lost 35 Lbs! I Burned 50K Calories! I Lost 5% I Ran 100 Miles! I Burned 25K Calories! I Walked 100 Miles! I Lost 20 Lbs! motivator I Lost 10 Lbs! I Burned 5,000 Calories! I Lost 5 Lbs!

Sounds like you are trying to run too fast.

Slow down. Run at a pace where you can speak a few words at a time (so you are not completely out of breath). Speed will come with time.

 
May 2, 2010 2:54am

DesertMama DesertMama
3 posts

Why don’t you try walking for a week or two just to gain some more endurance and as your fitness improves, you can then start doing a walking/running regiment where you walk for a few minutes and then run (at a slow pace) for a few minutes and keep doing that for a 30 minute block of time for a few weeks. You can then begin to decrease walking time and increase running time and in no time, you will be running the whole time. Don’t forget, EVERYONE has to start somewhere especially when it comes to running. As your endurance increases, you can then begin to work on speed, but get your heart, lungs and legs conditioned first to avoid injury and exhaustion. Maybe sign up for a 5k race in your area to help motivate you, there are numerous online programs for beginner runners. Don’t worry about the other runners, they all understand!! Good luck to you!

 
May 2, 2010 3:53am

Sunflowers Sunflowers
1 post

Get yourself a heart rate monitor and keep your heart rate under 180-age. For example, if your age is 35, don’t let your heart rate get over 145 beats per minute. This is not a formula for maximum heart rate, but a formula for determining the approximate effort where you switch from using pure aerobic energy and begin to engage some anaerobic. If you are a beginner, you want to stay aerobic for the first six months or so. You do this in order to increase the probability that you will stay healthy. Many beginners, especially overweight ones, run way to hard when they start out, and end up getting injured, or getting frequent upper respiratory infections. Working at efforts that keep your heart rate below 180-age, lessen the hormonal stress and impact forces on the body. Most likely, if you try this, you will find that you will have to walk in order to keep your heart rate below the 180-age number. This means you should be walking. This means your aerobic energy system is supremely out of shape. If you stick with it, increasing the time you run a little bit every week (no more than five percent per week), you will eventually be able to run. Once you can run everything, you might try some lactate threshold training a few minutes a week, or do a race or two. If you find that your paces at 180-age ever begin to regress, then go back to the base training where you run everything under 180-age. Once you progress again, then add fast stuff again. The speed at 180-age is always an indicator of the state of your aerobic system. I’ve used this 180-age heart rate to better my marathon pace by fifty two minutes and ultimately qualify for the Boston Marathon. The key is to stay healthy. Over-training will get you injured and sometimes sick. Working at 180-age teaches your body to use fat as fuel. It raises how much fat you burn just sitting around. If you don’t vibe on this, run everything as easily as possible, rest after hard days, and take a day or two off every week. Training is work +rest. Good fortune to you.

 
May 3, 2010 12:47am

martella31 martella31
1 post

I couldn’t run more than 2 minutes in the beginning, so I mostly worked out on an elliptical trainer. It felt easier because there wasn’t as much impact as with running, and it helped me increase my fitness level so that when I did start a walk-run program I was able to stay with it.

 
May 3, 2010 6:23am

andy092007 andy092007
4 posts

I was the same way for a while. I talked to my trainer about this. You need to build your endurance first. Try going on the elliptical, or on the stationary bikes. Just put them on higher resistances each time and try to get faster and faster. They are a lot easier than running so if you can get them done you will find the treadmill will come a lot easier after a while. Don’t sweat it though, running isn’t the only form of cardio, and at least on these other machines people can’t tell how hard your peddling.

 
May 3, 2010 6:45am

wedzir wedzir
457 posts

2011 Weightlifting Champion Pull-Up Champ Conqueror Pushup BEAST Supreme Walker I did Le Tour de France! Top walker! 2010 Sexy Santa Bench Master Winner - Heavy Duty - 10 in 10 weightlifting !!! Totally Pumped Up Vanquisher Killer Squats Its worth a Million I Lost 10% Walk through April 2010 Winner Top Contender I Biked 100 Miles! I Lost 20 Lbs! I Did 10K Pushups! Walk through March 2010 Winner ...

First time I started losing weight back in the early 90’s I needed to get my weight down from 110 kg. Did it by running and dieting. In that sequence also. I first started running, well what I considered running and after a week or two I noticed that a bunch of bad food was not sitting nice in my stomach when running so I started adjusting my food-choice and intake. Like stated above I couldn’t run for more than a minute and had to walk. But running for 1 min walking 1 min etc.. became 2 min 1 min 3 min 1 min up to the point where I learned that starting/stopping every-time was far more difficult than running.. As the weight started to drop I began running faster and faster. Up to the point where I did half a marathon in 1 hr 38 min.
The one mistake I made back in those days was that I did not do one bit of strength training so I ended up a 72 kg skinny person… These days I know better, lots of strength training and when I do cardio it is intense, very intense. At 48 years I’m stronger and faster (sound like the 6 million dollar man ) than ever ..

 
May 3, 2010 10:33am

Kristenmickel Kristenmickel
7 posts

Lots of people start running because they want to lose weight. As one of the most energetic exercises out there, running is an extremely resourceful way to burn calories and drop pounds.But I personally couldn’t run more than 5 mints so it’s really good to got this useful info..

 
May 3, 2010 4:28pm

thor79 thor79
113 posts

I Lost 10% I Lost 50 LBS! I Burned 50K Calories! I Did 1,000 Pushups! I Lost 35 Lbs! I Lost 5% I Ran 100 Miles! I Burned 25K Calories! I Lost 20 Lbs! I Lost 10 Lbs! I Burned 5,000 Calories!

Start slow. You’re not going to be able to run a mile straight out of the gate. Start with walking, increase the speed of walking and distance until you gain endurance and it’s easy. Then you can switch to a slow jog…eventually you’ll get up to full-on running, but it’ll take time.

 
May 3, 2010 5:44pm

AFinTraining AFinTraining
174 posts

The Abs Of Marble Award Cruncher Ab Blaster Medal

Have you tried a non-running Cardio program? I think many people see running as a chore and that can make it less enjoyable, maybe try a plyometrics or cardio interval program that offers a variety of moves to keep you interested in the process might be more to your liking. Just a thought, good luck!

 
May 3, 2010 10:02pm

arnthorla arnthorla
832 posts

The most important thing about cardio is doing it outside.

 
May 7, 2010 12:32pm

bwsmith bwsmith
15 posts

I Burned 50K Calories! Survivor I Ran 100 Miles! I Burned 25K Calories! I Lost 20 Lbs! I Burned 5,000 Calories! I Lost 10 Lbs! I Lost 5 Lbs!

As someone who had the exact same problem I can tell you that the couch to 5k program was perfect for me and my wife. Neither of us had ever run in our lives and we found that just going out and running was frustrating because you expect to much of yourself. When we started the couch to 5k, we had a hard time keeping up at first (thought I might die the first run) but it got easier and as long as you keep your pace down it works well. I’ve been running for less than a year now and I’m out doing between 4 and 6 mile runs now and it feels great, I actually look forward to them now.

 
May 9, 2010 12:08pm

raytodd raytodd
36 posts

as bwsmith recommends, the C25k program should help gradually get you to the point you want. I’m on week 4, and the sustained effort really helps acclimate you to running, eventually working up to higher effort and longer distances or times.

 
May 9, 2010 3:08pm

mianguyen23 mianguyen23
3 posts

Is it recommended to have “rest days” in between runs? I know most training guides advise you to take a day or two off during the week to let your body recuperate. But I’m trying to loose weight and the thought of just sitting around for 2 days of the week isn’t very appealing. (Because sitting around everyday has gotten me overweight in the first place…)

 
May 9, 2010 3:33pm

cccc cccc
266 posts

I Lost 10% I Burned 50K Calories! I Ran 100 Miles! I Lost 50 LBS! I Walked 100 Miles! Elliptical Crown Best of the Best I Burned 50K Calories! I Lost 5% I Lost 35 Lbs! U Can Lose at Least 5 lbs Elliptical Champ! I Lost 20 Lbs! I Lost 20 Lbs! I Lost 10 Lbs!

@Mianguyen23
If you start running, or if you start running outside (after months of treadmill) it is highly recommended to go very progressively.

It’s a high impact activity, your body has to absorb lots of shocks, and recover from it. If you don’t rest after each run, you increase your risk of injury. Also as a beginner, you “build” muscle when you run, and if you rest, you develop the muscle more efficiently (I let others explain you the science behind that).
Short runs, with “rest days” are probably the best at first.

Later, when you are used to it, you can choose between running more often at moderate pace (“jogging” like people that have a small jog as a daily routine) or running longer (“running” like getting ready for races) and still keep rest days.

The “rest days” are not stay-on-your-couch days. That just mean you don’t run that day . You can train at nearly anything else that is low-impact. Well your legs will tell you.
You can walk, swim, cycle, dance, etc… if you need more “cardio”.


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