I always know that I had the ability to endure cardio for a while, but when I step on the threadmill, I usually start with 6mph. At that speed, I can only last about 5 to 10 minutes before I feel too dead to go on.
Last night, I rethought about cardio workouts because it is honestly not effective for me to get on, run for a bit, feel so burn out, then leave. I don't want my heart rate always be at above 180+ so I decided to slow it down on the threadmill.
Today when I got on it at the gym, instead of setting it at 6mph, I set it at 5mph to see if I can last 20 minutes at least. After about 5 minutes, my legs were slightly sore but overall it felt fine. No feeling of dying or exhaustion. That 5 minutes became 10, then it became 20. When I was at 20 minutes, I saw that I already ran 1.6 miles approximately. However, I still didn't feel anything from it. I decided to push myself and see if I can just go for 5k.
After about 30 minutes, that's when some exhaustion began to set in. I noticed I was breathing harder more frequently (but not as frequent as 6mph). My legs starting to feel more sore and my abdomen started to feel it from all the breathing. However, at about 2.6 miles, I decided to push myself and finish it.
When I finally hit that 3.1 miles. I just pressed that cool down button and stopped to a nice walking pace. 38:28 was my final time. I know I can do better, but this is a good starting point.
It's funny that I thought I could never hit 5k because of how hard 6mph is. Myself personally I have done enduring cardio such as day hikes over mountains but yet running at 6mph for longer than 10 minutes seemed to be some daunting task. Today I realized that maybe I am just training myself wrong or approaching it from the wrong direction.
Now the goal is to move up to 6mph or < 30 minutes. It will still be a small step by step journey but at least now I know I can endure.
key things I learned about on this accidental journey
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Running fast at first doesn't work, starting slow and last is better than starting fast then die fast
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Really the issue that is causing me to not last is breathing. At 6mph, I take hard breaths at every breath, at 5mph, it's just once every few breaths.
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How fast your heart rate goes up also determines how exhausted you might feel. At 6mph, in just a minute my heart rate can go up to 175+, at 5mph, it took a few more minutes, like about 10 to 15 minutes.
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A good pair of shoes is definitely a good send. I know that I wanted to get good at running, so I invested in a good pair of shoes (Asics). Before when I tried enduring runs, my foot would also feel absolutely terrible due to the stress on it.
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source https://www.reddit.com/r/loseit/comments/f05x05/nsv_decided_to_slow_down_on_the_threadmill_from/
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