no stamina, or endurance

[LUCKYCHARMA8]

I know it probably is just me getting into the gym and running on the treadmill, but I try to work on my cardio and I walk for 5 minutes at 3.0 on speed and then move it up to 5.5 speed for 10 minutes and then back to 3.0 for 10 minutes. I'm 35 old and 177 lbs at 5' 11". Is this ok I feel I need to do more but just can't keep up. I just ware my self out. Any Ideas.

[stephenlavin]

Well buddy Seems to me like 5' 11" at 177 lbs is a decent weight . So you are on the treadmill for 25 mins in total ...Why dont you do the treadmill for 15mins ....5 min warm up and ten min jog then move onto another machine ...maybe the bike or cross trainer ...variation often helps with trying to increase the amount you do ....If you only have a treadmill try this ....The first two sessions do your usual ...5 min walk 10 min jog , 10 min walk ...after 2 sessions try this ..5 min walk 11min jog , 10 min walk ..after 3 more sessions (5 in total) try 5 min walk 12 min jog 10 min walk ...keep doing it until you hit 20 mins ...if you are struggling stay at the same length of time until u are ready ..dont try and look for a huge increase ..take it in small steps which are easier to achieve ... above all be positive about it ..25 mins on a treadmill is way better than 25 mins sittin on your ass at home ....u can keep a record of what you have done to keep you positive ...if u have doubts just look back on it to see how much u have done ...best o luck with it

[daniella]

I agree with what Stephen wrote, because that is how I started running again after a 20 year lay off. Another tip I picked up from Hal Higdon's web site is to do short repeats one day per week. E.g., try 6.0 or 6.5 mph for 90 or 120 seconds, followed by 60 to 90 seconds of walking at 3.0. Repeat that cycle for a total of 5 repetitions. The Norwegian cross country ski team discovered this "fartlek" style of training and it really works. When I'm getting ready for a race, I do quarter mile repeats on a ladder, starting at 10.1 mph and working up to 11.0. But you have to work up to this over time. When I started running 5 years ago, I could barely run 0.5 miles. Now, I'm doing triathlons and marathons. Just don't rush and get injured, like me. I've had shin splints, plantars fasciatis, achilles tendonitis, knee and hip problems, a stress fracture in my right foot -- all from trying to ramp up too fast. Stephen is right -- whether you want to race, or just become more fit, baby steps will get you there.

daniella

[LUCKYCHARMA8]

Thanks I appreciate the help. I'll try doing the the short burst and take it slow.