Stamina

Tropez · Sep 18, 2006

Guys and gals.

I need some advice!

Can you guys think of any tips you can give me for building stamina? I mean physical stamina in terms of running for longer periods of time without my body totally forcing me to stop.

Lately I have been jogging on my treadmill at the 3.0 speed setting. I can go for 30 minutes straight and get a really good, sweaty workout.

How long should I stick with this same timeframe and speed before I try to push it further?

malkore · Sep 18, 2006

3.0mph jog??

I walk faster than that. when I jog, its usually 6mph or faster. harder cardio builds a stronger heart and more Lung volume capacity, which yields a better turnover for aerobic exercise.

in other words, you need to up the intensity. intervals of sprints will be a big help.

dcjoey · Sep 18, 2006

Tropez,
3mph is probably a good starting speed for you, sounds like it is amounting to a brisk walk. Be sure to ease into your program so you can maintain it! Eventually you will want to up the speed, maybe .5mph every week or two until youre up to 5-6mph. best of luck!

trainerty · Sep 18, 2006

I agree with Malkore....if you have an ailment and need to WALK at 3.0......go for it. Jogging is pretty harsh on the joints. Jogging slow is EXTREMELY harsh on the joints.

Seriously, if you can't jog at a decent fast pace....you should stick with the walking, for the sake of your joints. HIIT (as Malkore said) is very effective in building endurance and power. Your cardiovascular system will increase in just about any activity anaerobic or aerobic.

junkfoodbad · Sep 19, 2006

if you have one available to you, use an elliptical. You can get just as good a workout as a treadmill, but its much better on your joints. And they are great for doing HIIT cause you control the speed and you dont have to be at the mercy of a treadmill motor

Running Man · Sep 19, 2006

try out fartlek: Fartlek - Wikipedia, the free encyclopedia

if you have a partner or something it is very fun, also is good for building cardio endurance..

btw, i dont think mph or whatever is good for mesuring training, get a pulse monitor instead and do workout from that instead and you will results, garanteed

junkfoodbad · Sep 19, 2006

Running Man said:
try out fartlek:

hehe he said fart

that sounds like fun. its like a more complicated HIIT. I'd have trouble keeping track of all the different stages though.

Running Man · Sep 19, 2006

i dont use stages and all that crap, i just find somewhere to sprint to (like a pole, tree, up a steep road etc) and after that continue with my normal running pace, if you do it w friends try to race to see who is first etc, its very fun and good exersise good replacement for interval training if u think its boring

LeiYunFat · Sep 19, 2006

The speed setting is 3.0. It could be in incriments of 2 mph.

Anyway, a good way to build stamina is to keep a steady pace with rhythmic breathing. Don't sporadically gasp your way through your workout.

And, there's always HIIT. Mixing it up will keep your heart guessing, which is always good. That is, unless it has to guess whether it needs to pump blood anymore.