I can't run more than 50 yards where I get to the point to where it feels like my heart is going to come out of my chest and I have to stop to catch my breath. Im way out of shape and just started yesterday so any suggestions would be helpful.
How to build endurance?
- Thread starter booboofetish
- Start date
Go slower... if you can't sing a song while running you are going to fast...
if you feel yourself breathing hard you are going to fast... BUT that being said... when you start and you are way out of shape (like I was when I started running)... you can't even run a mile under 10 minutes... then you really can't go much slower...
My suggestion... Jog at a decent pace... when you feel like your heart is jumping out of your chest... slow to a brisk walk... walk until you get your breath back... walk just a bit further and then resume jogging... repeat as necessary...
Pick a distance... say 2 or 3 miles. Do that until you can easily jog the whole way without slowing to a walk...
Do this 4-5 times a week... anymore and you are not giving your body enough time to heal itself... any less an it is hard to make much improvement...
if you feel yourself breathing hard you are going to fast... BUT that being said... when you start and you are way out of shape (like I was when I started running)... you can't even run a mile under 10 minutes... then you really can't go much slower...
My suggestion... Jog at a decent pace... when you feel like your heart is jumping out of your chest... slow to a brisk walk... walk until you get your breath back... walk just a bit further and then resume jogging... repeat as necessary...
Pick a distance... say 2 or 3 miles. Do that until you can easily jog the whole way without slowing to a walk...
Do this 4-5 times a week... anymore and you are not giving your body enough time to heal itself... any less an it is hard to make much improvement...
If you are really out of shape I am not sure HIIT is the way to go...Essentially everything is High Intensity... it is about not over doing it... IMHO...
Height weight age... are important factors... if you are overweight then I would take it easy... this isn't a quick fix... it is about building a new lifestyle... you have to enjoy what you are doing or you will quit doing it after a period of time.
A workout buddy really helps as well... someone you have a set time to workout with regularly helps you not make excuses...
what ever you decide just keep at it it gets easier... To elaborate...
Last year about this time I started running... my goal was to run a mile in 10 minutes... (pretty low bar)... it took me a couple weeks and I did it... then 8:00 became my goal... I did that... then I added distance... and well I ran a 1/2 marathon in the fall...
if you keep at it... it will come... my best advice is... do it... do it often... but don't over do it.. better to come up a bit short of a good workout than to over do it and ruin the next (x) workouts
Height weight age... are important factors... if you are overweight then I would take it easy... this isn't a quick fix... it is about building a new lifestyle... you have to enjoy what you are doing or you will quit doing it after a period of time.
A workout buddy really helps as well... someone you have a set time to workout with regularly helps you not make excuses...
what ever you decide just keep at it it gets easier... To elaborate...
Last year about this time I started running... my goal was to run a mile in 10 minutes... (pretty low bar)... it took me a couple weeks and I did it... then 8:00 became my goal... I did that... then I added distance... and well I ran a 1/2 marathon in the fall...
if you keep at it... it will come... my best advice is... do it... do it often... but don't over do it.. better to come up a bit short of a good workout than to over do it and ruin the next (x) workouts
Last edited:
he/she should be fine in the beginner stage.. walk, jog, walk, jog...