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2005/07/11, 06:46 PM
I am a fairly fit woman (25 yrs)and I have begun to change my cardio to running. (I used to do a mixture of elliptical, stairmaster, brisk walking, however, I only do cardio, no strength training). But.. I have a really hard time running for more that lets say 4 minutes at a time. I dont get it, because I am physically fit, but get extremely winded when I try to run. I feel jiggly like I can't go on anymore. Does anyone have advice for me on how I can run for a longer period of time?
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2005/07/11, 07:58 PM
Some people just don't have the ability to run for endurance, my guess is that even though you can'r run for a long period of time, you are a fairly flighty woman, probably have a lot of speed, it might have to do with your muscles and how they are composed. Or I don't know you could have respiratory complications we don't know about etc., make sure you get enough hydration too that is a big factor.
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2005/07/11, 08:02 PM
Rustyowl,
I clearly remember having a similar problem. In addition, my wife, who is around your age, had a very difficult time running a single mile without having to stop and rest. This is in spite of being what most people would consider "in good shape".
Do you know what your pace is? If you are trying to run a 7 minute mile and have not run before (or in a long time), you are probably pushing way too hard. Try to run a 10-minute per mile pace. If that's still too difficult, try slowing the pace until you find one that's challenging but not impossible... then work to reduce that time. Keep an eye on your heart rate as well to keep it in the target range... there are calculators for that all over the internet.
Of course, if you are feeling sick or very dizzy, or if things "sound funny", you may want to visit with a doctor to verify that everything (blood pressure, etc) is okay.
Seeing as you have worked out previously, I would suspect that it's just a lot harder than you expected. My wife and I were heavy users of "nordic tracks" and elliptical machines prior to getting into running. In my opinion, there is NO cardio (or machine) that will put your level of fitness into perspective more quickly than strapping on your shoes and hitting the road.
I hope this helps! Let me know if altering your pace, etc. helps.
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2005/07/12, 11:01 AM
You need to make sure all your health concerns are checked by your doctor first.
short distance runners train anaerobically(lack of oxygen)
long distance runners train aerobically(with oxygen)
Many times cardio equipment is used in a light exertion setting which doesn't provide for enough resistance to equal running. This is probably why you feel FIT, however can't run very far.
Minus any injuries holding them back, every person can run aerobically, hense everyone CAN run for endurance but since they don't train the right way for it, they fall into an anaerobic state otherwise known as losing their breath.
Lower your pace/exertion and you will increase your endurance. For the first mile your body will be battling the balance of breathing with pace, so don't get discouraged. Things do get easier in the 2nd mile when everything levels out. Once you get used to your endurance pace you will level out quicker, but it still takes a while for your muscles to get warmed up, your heart to get pumping, and your breathing to settle even when you are an experienced long distance runner. It's also a mind game that you will have to force yourself through. This is the reason some people run 1/2 to 1 mile before a race. good luck.. and welcome to ft.
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2005/07/12, 11:18 AM
To increase your endurance, try running your 4 min at an regular pace, then walk for 1-2 min, then run 4 min again. Keep this going until you reach your desired distance or time say 3 miles or 30min. Do this 3X for a week and then increase your running time to 6 min and decrease your brisk walk break to 1 min. The next week increase the run interval but keep the walk to 1 min. intervals. Continue this routine, increase run time but keep walk to 1 min until you get to a point where you're running 10:1. You can then remove your 1 minute breaks or do a 15:2 until you can do the 30. The other posts are totally correct in that it is really a mind game. I've been running for many years and the first 15min are still a killer, then you get into a zone and you know longer feel like your going to die!
When I run longer distances, greater than 5 miles, I still to a 10:1 run/walk split just because it is easier on my joints and system in general. Some marothoners use this technique as well since it enable them to keep up the pace during the run interval, but flushes the system during the walk sequence. I know one marathoner that does a 15:2 split during his long runs.
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Even if you are on the right track, you will get run over if you just sit there.
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2005/07/12, 03:54 PM
FOTW, here is a link to what you were talking about for marathon runners run/walking.
http://www.halhigdon.com/marathon/Mar00novice.htm
Alot of times in the first 10 miles of a marathon, you are forced into a walk at the aid stations anyway, so you might as well train that way.
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2005/07/12, 04:14 PM
Thanks gangstershoes. After reading what I wrote I'm not sure anyone would understand what I was trying to say...so the link is an excellent idea. I am a strong believer in the run/walk philosophy in general and it is an excellent routine for a beginner!
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