Cardiovascular Fitness.

[Kirsty-Leigh]

Hey Guys!

I haven't posted in a while, but I have been lurking! So, I have a new goal for this year... I want to run the wine and dine without stopping for walk breaks (with the exception of potty and water stops, because I can't do either of those things while I run! ), so I have been getting out there and trying to get my body used to running none stop - but it just isn't working. My legs feel like they can go on forever, but my cardiovascular just won't keep going. I try and push myself, but I am yet to get above a mile without stopping. So I was wondering if any of you guys have some good cardio workouts that might improve my endurance?

Thanks Kirsty

PS. Please don't think I have something against being a run/walker. I plan to do Goofy for the Second year in '11 run/walking, but I just wanted to set myself a new goal to see what I could do

 

[marymoon]

I'm subbing and hoping for LOTS of helpful input 'cause I have the same problem! I just finished the Couch to 5K program and completed my first 5k this past Saturday and I *still* couldn't run the whole thing. Like you, my legs are fine and could go for miles but I just don't have the cardiac stamina. I can participate in an hour long, high-impact Zumba class 2x/week with no problem, but running for just 30 minutes is a no-go.

 

[FireDancer]

Well, there is no magic bullet. When I started running I found that my actual cardiovascular limits and what I thought were my limits weren't the same. I felt like I was going to die after running a mile but then one day I decided I was going to just do 1.25 and not stop no matter what. I still felt the same at one mile and that last quarter was tough but at 1.25 I didn't really feel any worse then at 1. I started pushing that distance progressively longer until I could do a 5K, then 10K, then half. I would say then full but I did have to slow down and walk a little but not because of my cardio, it was because of my legs.

I would try to push yourself a little farther and see if the barrier is more mental then physical. I would also add some speed work and cross-training. Doing short repeats is actually great for building cardiovascular endurance. Sometimes that is counter intuitive because you think you need to go longer to build cardio endurance which, while true, isn't the only piece of the puzzle.

Cross training is also a good way to help. Swimming is great for building endurance and so is biking. Most people can bike for a longer period of time at a decent pace then they can run. Doing so can help build endurance. I would get a proper road bike without a suspension because it makes a very big difference in the time vs. energy expenditure graph.

I'm sure other people will have other suggestions. I always had the opposite problem, my lungs could go all day but my legs were the limiting factor. In the end genetics do play a part and while we can train to push our limits eventually we all hit ours.

 

[wtpclc]

I would start by trying to do your shorter runs all run. You'll likely have to slow down to do it, though. Most people find that if they remove intervals, they slow down. We did. However, there's something in my brain that says I have to try to run the whole way.

Have you tried making your intervals shorter adn going longer between? You may want ot do that on your LRs while trying to make your SRs all run. HTH!

When we started, we useed MF and did the first 8 weeks of W/R the half, tehn moved to R/W the half and then run the half. I think jumping down in time and distance gave us what we needed to run the whole way. If you have time, you may want to try something like that.

Good luck!

 

[Creativebeth]

You are probably running to fast. If you slow down, you will be able to breathe easier, and be able to go farther. If you are trying to build up a long run, it is suggested to run your LR 1 to 2 minutes slower per mile. If you are trying to build your cardiovascular fitness, you have to go farther, so you have to slow down.

 

[FFigawi]

Have you tried using a heartrate monitor during your runs? Keeping your heart rate in the aerobic zone (~70% of max or roughly 180 minus your age) is a good way to improve your cardio and aerobic fitness.

Or maybe try running without a watch to see how far you've gone or how long you've been running? Paying too much attention to time, pace, and distance can often limit our performance since we spend too much time monitoring the data and not enough monitoring ourselves and how we feel. I've found that when I run without checking my watch, I often find myself running longer than planned because I felt good and wanted to keep it going. Maybe if you leave your watch at home, or run a route where you don't know how far it is, you'll surprise yourself and run farther than you think you can.

 

[kirkson]

Combining two bits of already great advice from firewalker and FFigawi, I'll second the notion that this MAY be more mental than physical. I find that I often get that feeling (gotta stop to catch my breath!!) early in runs, miles 1, 2, even 3, but if I push through it and just keep running, I get into the groove and can all day (well, at least to the end of that days limit, be it 5 or 13 or whatever).

The danger, of course, is that you don't want to push too hard, which is where FFIgawi's recommendation comes in. Get yourself a watch with a heart rate monitor (I can't recommend the Garmin 305 highly enough). This way you can ensure that you are in your zone (basically 70-80% of max heart rate, 220-your age). If you are really pushing harder than you should, you'll see it in your heart rate. If your heart rate is good, keep going and see if you can't blast past that (hopefully) mental barrier.

Also, the running watch will tell you your pace which, as noted above in another piece of great advice from creativebeth, could be another cause of you getting winded too quickly. everyone has their own natural pace. some can lock into it on their own. Other mere mortals like myself need a hand from technology!

Good luck and HAVE FUN!

 

[evhorizon]

The only thing I would add to the other comments on the thread is to set a goal to run a negative split. That means to run the second half of your run faster than the first half. That forces you to pace yourself better in the first half so you can pick up the pace in the latter half. It's a great way to race too.

 

[Kirsty-Leigh]

Hey guys!

Thank you all for your awesome advice. I have taken it all into account, and I managed to run 2 miles with no breaks this morning Okay, I know it's not a marathon! But it's a start, and by slowing down when I start off I have found a whole new pocket of endurance. So thanks again

WISHing you all a happy memorial day

Kirsty