Tips on building endurance

[toshmurph]

Guys, haven't done much excercise since I stopped playing sports in 2010.. I have pretty bad asthma so lung strength and endurance has always been an issue.

I've recently started jogging again and hope to start boxing training again just to build fitness.. But as of now my endurance is terrible!

I've been doing between 5-7k 5 days a week but have yet to see much improvement, I haven't been using an inhaler since I stopped using it shortly after quitting sports so I will probably have to get that back

But if any guys on here have any tips it would be greatly appreciated thanks guys!

[Sugarj]

Guys, haven't done much excercise since I stopped playing sports in 2010.. I have pretty bad asthma so lung strength and endurance has always been an issue.

I've recently started jogging again and hope to start boxing training again just to build fitness.. But as of now my endurance is terrible!

I've been doing between 5-7k 5 days a week but have yet to see much improvement, I haven't been using an inhaler since I stopped using it shortly after quitting sports so I will probably have to get that back

But if any guys on here have any tips it would be greatly appreciated thanks guys!

The cold weather in Ireland won't be helping your asthma while you run either. But I think you'll find if you keep your running up week after week you'll see improvement.

It looks like your doing roughly 17.5 miles a week which is fine for getting back into things; there's no reason to do any of these runs hard, just let your aerobic system adjust and you'll no doubt lose weight and improve regardless.

If you have a heart rate monitor, try and keep your BPM in the 130-140BPM range; if the rate gets much higher, slow your pace.

Before long things will get much better for as long as you are consistent with your five runs per week.

When the running becomes much easier it may be time to start gym work, strength training, or dare I say improving your pace.

[Augustane]

You have to slowly build yourself back into shape. Don't set unrealistic goals. Start small, but push yourself well during those small goals.

If you want more breath during rounds, you want to be pushing your lungs, which means going at a faster pace. This means shorter distance running at a higher pace and more interval exercises, such as sprints.

If your entire body and muscles feel week, then the longer distance endurance stuff should be better for you.

Ideally you'd want to be able to balance the two together either by balancing distance with pace or alternating workouts between days.

[M Bison]

Guys, haven't done much excercise since I stopped playing sports in 2010.. I have pretty bad asthma so lung strength and endurance has always been an issue.

I've recently started jogging again and hope to start boxing training again just to build fitness.. But as of now my endurance is terrible!

I've been doing between 5-7k 5 days a week but have yet to see much improvement, I haven't been using an inhaler since I stopped using it shortly after quitting sports so I will probably have to get that back

But if any guys on here have any tips it would be greatly appreciated thanks guys!

Stop drinking guiness, problem solved paddy.

[toshmurph]

Stop drinking guiness, problem solved paddy.

Haha, hey don't knock the pint of black stuff.. Great source iron and carbs!!

[toshmurph]

The cold weather in Ireland won't be helping your asthma while you run either. But I think you'll find if you keep your running up week after week you'll see improvement.

It looks like your doing roughly 17.5 miles a week which is fine for getting back into things; there's no reason to do any of these runs hard, just let your aerobic system adjust and you'll no doubt lose weight and improve regardless.

If you have a heart rate monitor, try and keep your BPM in the 130-140BPM range; if the rate gets much higher, slow your pace.

Before long things will get much better for as long as you are consistent with your five runs per week.

When the running becomes much easier it may be time to start gym work, strength training, or dare I say improving your pace.

You have to slowly build yourself back into shape. Don't set unrealistic goals. Start small, but push yourself well during those small goals.

If you want more breath during rounds, you want to be pushing your lungs, which means going at a faster pace. This means shorter distance running at a higher pace and more interval exercises, such as sprints.

If your entire body and muscles feel week, then the longer distance endurance stuff should be better for you.

Ideally you'd want to be able to balance the two together either by balancing distance with pace or alternating workouts between days.

Cheers for help guys, I'm gonna continue the jogging and try to implement some sprint training as well.. I'm starting to notice some returns

Hopefully gonna reduce my distance times before working my way up to 10k...

[Spray_resistant]

So about a mile or 3/4 mile a day on average then huh? just slowly build it up maybe the next time try another 1/4 mile further and so on until you reach a long term goal you set.

[Sugarj]

So about a mile or 3/4 mile a day on average then huh? just slowly build it up maybe the next time try another 1/4 mile further and so on until you reach a long term goal you set.

No, he said he is doing between 5k and 7K five days a week. An average of around 3.5 miles each day.

[Spray_resistant]

No, he said he is doing between 5k and 7K five days a week. An average of around 3.5 miles each day.

If you can do that I would say your stamina is pretty good.

[toshmurph]

If you can do that I would say your stamina is pretty good.

I dunno, I'm pretty ****ed afterwards

I find that my lungs quit on me long before my legs give out.. I'm looking to implement the sprint intervals like suggested to try and expand my lungs so hopefully I'll see some improvements in the coming weeks..

My goal is to reach 10k/6 miles by the end of the month... Fingers crossed!