Comments on: ask a runner: how to build endurance

By: AJ the Muay Thai Gear Girl

AJ the Muay Thai Gear Girl — Fri, 24 Jun 2011 16:54:51 +0000

Well this was very informative for me as a new runner. I thought stopping to walk meant failing to run. I now see that a set routine of walking combined with running will achieve the result I want, distance. Thank You

By: neen

neen — Thu, 26 May 2011 00:59:19 +0000

Ainslie I hope that you are an asthmatic in answering Sadie’s qn. I found your comment to Sadie quite disappointing and typical of one that doesn’t know or have asthma.
Your comment “If you say that your asthma is under control but in the next sentence tell me that your chest is tight and your breathing gets rough, then your asthma is not under control.” In this I think you are completely off the mark. These are just symptoms of asthma and have nothing to do with asthma being out of control or not. I personally get this exact symptonm and my asthma is well managed by a dr.
Here is my suggestion as an asthmatic who struggles with exactly the same thing as Sadie. 1) be aware of the time that you run and the seasons. Cold air, dust, and even storms can hinder some asthmatics. Learn to recognise these times and adapt your program. 2) mix it up. Run/walk at different tempos, but also mix up the speed, run fast for a session then run slower. Doing this buliding the lungs up gradually for a higher exertion level. 3) cross train at a increased time and intensity with the same breathing pattern – to get the lungs working with other sports but also get your lungs use to breathing a certain way. Also if you use legs then your legs don’t tire and you can focus on increasing the distance you cover before your breath changes. 4)do push yourself – don’t use your asthma as a weakness but respect it and yourself. Push yourself to go that little bit further, but if enough is enough take the hint and stop. Even if to just gather your breath.

By: Chris

Chris — Fri, 21 Jan 2011 06:33:30 +0000

Some fantastic info about pure endurance. Love it!

By: Allyson

Allyson — Sun, 19 Dec 2010 17:28:58 +0000

I’ve been working out for the past three years. I got really into it, doing “hard core” work outs with a friend of mine. Running a min of forty-five minutes, fast-paced before doing weights.

About eight months ago, I shattered (in one area) my shock in my knee, I have a huge cyst and couldn’t walk for months. My doctor told me working out is crucial before surgery so I’ve been working out for the past three months.

I’ve been cycling, not running for 30-40 minutes. Why is it I feel like I’m not getting the workout I got from running? And I get tired after only one-third of the time I can now cycle. Is this just a mental thing?

Thanks, Ally

By: pat

pat — Mon, 24 May 2010 23:30:25 +0000

I just recently ran a half marathan (may 8th) the weather (we are in Minnesota) was snow, cold and extremely windy, I raced my worst time ever 2:10 and I am 50, however that is NOT the problem, my problem is I started running again about a week later, giving my body some time to rest, I cannot go 2 miles without feeling like I’m done…..what gives? I haven’t had this happen before?

By: Amber

Amber — Fri, 21 May 2010 15:25:55 +0000

Ainslie! What a great set of answers. I’m so glad you mentioned weight training as well. I find that my strength training, yoga practice and running all work together and improve eachother! I’m also guilty of burning myself out too early when training up my endurance, breaks are so key, and yet we always forget we should take them to avoid total exhaustion! Thanks for another great “Ask a runner” =)

By: elaine!

elaine! — Wed, 19 May 2010 22:27:52 +0000

@Sadie – I had asthma as a kid and still get mild asthma, but not to the point where I need to carry an inhaler. Running and yoga (especially pranayama breathing exercises) have taught me how to regulate my breathing, which has alleviated my asthma a lot. Lately, my asthma is only triggered by high intensity intervals combined with either stress or heat. If I start getting an attack, I just have to sit down and stop freaking out and it subsides in a few minutes.

Something that I feel really helped me with my asthma was experimenting with synchronizing my breath to my steps. E.g. breath in for two steps, out for two steps (or three steps, or whatever feels right to you). I think it prevents me from breathing too shallowly. It’s also a good way to judge your exertion level. And, it makes your runs a little bit more relaxing. I bet it helps increase your lung capacity too.

It might be difficult at first, but doing the walk/jog intervals will increase your stamina, which will make breathing easier too. Just stay calm and try to enjoy the process as much as possible! The breathing cadence will become second nature after enough practice.