Jogging 45 minutes straight within a week?!
Question: About two months ago, I could jog for about 45 minutes. I havent been working out as much but when I try to jog now, I can't jog for longer than 5-7 minutes. I become out of breath and my legs start hurting. The thing is, is that I have to be able to jog again for atleast 30 - 45 minutes because I have some pounds that I have to really really have to lose by the end of March. My eating is fine, its just I need to be able to burn the most calories possible during my workouts. I dont want to get into lifting weights just yet for specific reasons. Please give me some ideas on how to be able to jog continuously for a minimum of 30 minutes. I need to be able to jog for this long or more by this upcoming Saturday and I will be jogging for 7 days for a couple of months anyway. I would be so happy and pleased if I could. I also welcome any suggestions on what to eat before working out, effective supplements, strength moves for the calves and legs.
Answers: About two months ago, I could jog for about 45 minutes. I havent been working out as much but when I try to jog now, I can't jog for longer than 5-7 minutes. I become out of breath and my legs start hurting. The thing is, is that I have to be able to jog again for atleast 30 - 45 minutes because I have some pounds that I have to really really have to lose by the end of March. My eating is fine, its just I need to be able to burn the most calories possible during my workouts. I dont want to get into lifting weights just yet for specific reasons. Please give me some ideas on how to be able to jog continuously for a minimum of 30 minutes. I need to be able to jog for this long or more by this upcoming Saturday and I will be jogging for 7 days for a couple of months anyway. I would be so happy and pleased if I could. I also welcome any suggestions on what to eat before working out, effective supplements, strength moves for the calves and legs.
Try alternating between jogging and walking (ie: 30 mins: walk 5 mins, run 5 mins *3 times). This way, your heart rate will still be elevated the whole time and you will burn more calories.
Well im not sure why that happened unless you really pigged out, no offense. All i can tell you is just try and jog for as long as you can if that is only 7minutes thats fine, but keep walking. Keep up a fast walking pace. Once you have caught your breath jog again for as long as you can. Repeat this process until youve reached 30-45 minutes whichever one you feel comfortable with. Remember pain is all mental. Just push and you get results.
I just want to say im in the same boat- before christmas i was almost up to a mile w/out stopping *sigh* now because i couldnt run over the break im building back up to where i was and hopefully will go further.
My thing is there is no quick fix. building to where i was, was a bit of a slow process,why wouldnt it be now?
eat a bannana before (potassium so you wont get cramps)
and be sure to stretch well!
best of luck!
it could be from the weather getting colder ... i have a harder time catching my breath right now ... could be mild stress-induced asthma ... you can check with a an allergist for this ... it sounds like you have not watched your eating or exercised in a couple of months?? you may need to ramp up your water intake and adjust your diet so that it is a little healthier ... really check the water thing ... dehydration saps all of my energy ...
also, if you weren't running like that for at least a year before taking 2 motnhs off, then you are going to have to build your endurance back up ... the only time it will "come right back" is when the running was your lifestyle for a couple years before taking the 2 months off ...
good luck!
During a workout, have you ever tried to do push-ups every day for a month and only improved by about 10 or so at the end of the month? Your body tends to adapt to exercise (and diet too) fairly quickly. It tries to do the "work" so to speak, with the least energy expenditure as possible. You could say that sometimes it works too efficiently. Exercise without variation leads to what is known as plateauing, the decrease or loss of noticeable fitness benefits and gains in strength, cardio conditioning, etc. To avoid this, you have to constantly change AND step up the difficulty of the exercise on a regular basis.
Let me give you an example for a cardio routine:
Day 1 - Rollerblading 15 minutes, 20 min walking
Day 2 - Biking 15 minutes, 20 min walking
Day 3 - 30 min walking
Day 4 - Rest, stretching (of course done before ANY routine)
Day 5 - Jogging 3 minute interval, 1 minute all out run, repeat,
+ cooldown and walk 10 min
Then the next week, try to increase jogging by one minute, try to rollerblade just a bit faster or farther and generally, your body will give you a good indication of what you'll be able to improve/step up the routine.
And so on--if you keep track of progress on all days, you should find that on Day 5 (only an example--you should tailor this to your own likes, needs, body limit, etc) that your time that you can jog should naturally increase over time.
Hope this helps, wish me luck on my 90 days to fitness lol.