Running

Tommyblifts

New member
I really dont know much about running besides when I do it my lungs give up fast. Ways to build lung capacity? Do not smoke. Should I eat before and after a run. I usually jog 10min before lifting so I have protein post workout. Any tips and tricks on running?
 
I don't know a lot about running, but I do know that it's best if you do it after weight training. You want to be fresh for the weights.
For lung capacity i think that you need to give it some time to build up. Today 10 minutes, in a couple of days 12 and so on. Before you know it you'll be doing 30 minutes.
Oh, i hate running/jogging.
 
Boring answer, but run more. Switch in some HIIT in as well to vary it a bit
 
Tommyblifts said:
I really dont know much about running besides when I do it my lungs give up fast. Ways to build lung capacity? Do not smoke. Should I eat before and after a run. I usually jog 10min before lifting so I have protein post workout. Any tips and tricks on running?
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They've pretty much covered it all...it's just like lifting- the more you do- the better you get at it! You don't need to eat before hand if you're just running short distance. <5 miles...definitely don't run before lifting - just because you will have less energy to lift. In order to build up your endurance, slowly add time week by week. Also, incorporate intervals like HIIT a few days a week. That will help with both speed and endurance.
 
Stagger your days, the 10mins Preworkout aid in getting your body ready for optimal workloads but to build lung capacity it's all about adding here and there. Try 2 aerobic cycles where you run for 10-15mins, walking for 5-10, and another 10mins and def a cool down. That day should be reserved away from weight training as the demand will be new to the body. On weight training days I find HIIT easier to accomplish (time) and I'm more focused with the intensity. HIIT can be anything that gets that HR to a desired level needed just watch out if you use stims as you could scare the crap outta yourself.

On longer cardio days add and subtract a few mins here and there. Your building volume and it will take some time just don't be too impatient and it will def come. Coming front the worst aerobic exercise enthusiast
 
Agree with the building of length and time slowly. Also, something I discovered a long time ago and still do, is to either get in about 5 min of "pre" running in the form of a gentle jog or HIIT. Take a short break and then it almost feels like your lungs are ready for the actual running. If I just jump into it, I get winded faster.
 
kisaj said:
Agree with the building of length and time slowly. Also, something I discovered a long time ago and still do, is to either get in about 5 min of "pre" running in the form of a gentle jog or HIIT. Take a short break and then it almost feels like your lungs are ready for the actual running. If I just jump into it, I get winded faster.
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Or a slow start and build up at the end. The start and stop can work but I prefer going nonstop until I can't go any further which is about 4-5 miles. If I stop I get lazy on my runs and I tend to do a lot of start stop. If I keep going I break down that mental barrier and it keeps me going
 
A good strategy for starting up is to slowly build your base, this helps with injury prevention & also building your cardio system, is to after a light warm up of say a couple of laps (400m X 2), find a length of say 100-150m & run what I like to call up backs. Run the length at a comfortable 3/4 pace concentrating on a basic technique & then jog back at a slow pace to recover. Repeat 5-6 times. Every second day repeat & gradually build up pace on the up leg & build the reps. A good month or so will build a nice cardio base for you to build on & add in some variation & challenges to keep your interest & motivation up.
The hardest part about is the initial period but once you get into routine & get over the adjustment you'll hopefully find it enjoyable & rewarding. Add in time trials & hill runs for challenge ?
 
Well that is some good advice. I always do a warm up run before weight training. Gets the blood flowing for better pumps. Dont go crazy just 10 min or so. So just keep at it and things will happen. Im on it
 
I run after my workout and only run about two to three times per week. and then i eat after my workout and run. well usually i have a shake directly after my workout and food about 45 minutes after
 
I will never be a great runner and really am ok with it, but I like to do 3-4 miles daily because I can take my dog out for that length and always get a quick sweat even on off days.
 
Tommyblifts said:
Well that is some good advice. I always do a warm up run before weight training. Gets the blood flowing for better pumps. Dont go crazy just 10 min or so. So just keep at it and things will happen. Im on it
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Like anything else, improving in area of fitness requires priorities. It wont improve if you continue to just give it a 10 min "warm up" status. Do you desire better wind, want to burn fat or the ability run long distances? I usually do some form of cardio prior to my weight training for at least 20 minutes for the warm up, but also for calorie burn ( i workout fasted). If I wait till after weight training, I will blow it off because i am tired.
 
I try to do 10 min but actually since I have posted that I am currently doing 15-20 min. I have heard not to do running everyday. Is this correct? I heard every other day is ideal and on your off days do other cardio like bike. I am doing it to burn calories and just feel healthier
 
I think every other day run is fine. I also like the bike on some days. Some days I skip rope or stair master. I also like sprints which build wind and fast twitch muscle. I think doing the same thing every day makes it less affective as your body adapts, and it can lead to a chronic injury (tendonitis or knee issues).
 
go to runnersworld.com. pick a goal and then you can pick a plan. it will tell you what to do. just like how a proven lifting plan works you will see similarities in the progression.
 
Self-assess your form. I see some people running that are flailing their arms around and kicking their legs excessively resulting in excessive energy being used compared to the distance they are running.

Good running form is very fluid and efficient.

Let me add in to the chorus - you'll just need to gradually increase your distance/time by putting in the work. There are really no tricks. Plan the run / run the plan.
 
I have been doing alot of hill climb to get my endurance up but my lungs still suck. I ran my mile at 11:50 yesterday. Thought it was going to be better
 
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