cardio

[Pantlegz]

So, I've been working on getting back in shape for a while. Finally started working out last week just doing body weight exercises which has gone good so far but... Today I went out for my first real run and it was pathetic. I might have run 1/8 of a mile and was beat, I jogged about another 1/8 mile walked about 1/2 mile between, just catching my breath. what is the best way to improve in this situation? just keep running? Are there any other options?

On a side note, I've been pretty lethargic for about 2 years not doing much. I also quit smoking about a year ago, after 5 years of smoking which I don't think helped my cardio.

 

[kalrith]

Do interval training. Try to run for a set amount of time and then walk for a set amount of time. Do this for a total of 30 minutes. For example start by warming up with 5 minutes of walking, then for 30 minutes do intervals consisting of running for 30 seconds and walking for 90 seconds, then cool down with 5 minutes of walking. Once you get in better shape, you can decrease the amount of walking time until you're running for 30 seconds and walking for 30 seconds. If you stick with it, you'll eventually be able to run non-stop for the 30 minutes of exercise. This is what I do when I'm getting back into exercising (like now).

 

[PricklyPete]

The first few runs are always going to be brutal after that long a time of inactivity. I remember getting my wife to run a couple of years ago...she couldn't make it a mile without stopping...she couldn't understand why I liked doing it so much. Now she's run half marathons...she never thought she could ever do that...but she's been doing just fine. Just keep pushing yourself...just a little at a time. Don't set your goals for each week out of reach.

 

[DeckardBlade]

When I started running I could probably only do about a quarter mile myself. A friend of mine sent me The Couch-to-5K Running Plan which was a great starting point for me because I had no starting point.

You can always modify the timing in the chart/plan they give you to better suit your physical fitness levels.

Two very simple things that really helped me was concentrating on breathing and running at a pace that pushed myself but not to the point where I'd burn out too fast.

 

[InflatableBuddha]

I highly recommend a structured walk/run program. You have the right idea, but you need to build it up a bit more slowly. Don't hammer these repetitions - jog them at a comfortable pace (so you are able to hold a simple conversation while running, for example).

For each week, do 3 sessions with at least 1 day rest between. Try to find a field or park nearby where you can do loops.

Week 1: 6 sets (Run 1 min, Walk 4 min).
Week 2: 6 sets (R: 2 min, W: 3 min)
Week 3: 6 sets (R: 3 min, W: 2 min)
Week 4: 6 sets (R: 4 min, W: 1 min)
Week 5: 3 steady runs, 30 min each.

This program was designed by a local sports medicine doctor to help athletes re-adapt to running after recovering from injury, but it also works well for people just getting started with running. I have used it numerous times.

If you find that one minute increments are too much of a jump from week to week, you can increase the running portion by 30 seconds, so that it takes you 9 weeks to build up to steady 30 minute runs.

Good luck!

 

[coreyb]

It's all about the structured programs the others are posting. do that!

 

[Howard]

http://www.coolrunning.com/engine/2/2_3/181.shtml

 

[Titan]

I used to run 2.5 miles to school every day for 2 years but had breaks for summer and winter. The first 2 weeks were really tough for me to do whenever I started up again. My main observation was this: day 1 is hard, but day 2 is harder from being sore, but I always pushed through it as this would "shock" my body into realizing it needed to get used to running every day. By the end of 2 weeks I was up to speed.

 

[silverpig]

The thing about cardio is you can gain it or lose it quite quickly. If you get on a good program you'll notice gains quite quickly.