I am a 20 year old female, 5'2 and 118 pounds and generally in good health. I need to get into shape to prepare for boot camp, or basic training. I am pretty much at a sedentary level, I don't think much about what I eat, and I NEVER exercise, I typically get winded after walking up just a few steps. It has been about 5 years since I've had to do any real physical activity, such as sports.
Recently, I decided to start running so I can begin to prepare myself. In the 2 weeks i've been running, I've only been able to complete 1 mile twice. It takes me about 11 minutes for 1 miles. Every other time, I just end up getting very winded, or just feel like I can't keep pushing forward so I stop and walk the rest of the 1 mile. I've never been able to run/walk more than 1 mile.
I want to know how I can improve my running, and be able to run a few miles without stopping. I am finding this very difficult and am getting very discouraged. Any tips would be helpful. Thanks.
2007-10-11 07:00:41 · 5 answers · asked by jlo 1 in Sports ➔ Running
I have some good news for you, to go to BCT in the Army you need to have a 10:30 mile time or lower. Which based on what your currently running your not to far away, the bad news is that in the army, you have to run with out stopping.
So start off really slow, your going to want to first work on distance, so start off REALLY slow. Slow jogging, I started off so slow that my jogging was as slow as my brother was walking (he's got big legs) once you know you can do your 1 mile, keep working on distance. Something else that will help you run outside, away from home rather than on a treadmill. The farther you run, your going to have to get back home even if it is walking you have to get back home.
The other way is to work on 30/60's. Start with 30 seconds of fast running, followed by 60 seconds of brisk walking, again, running/walking ect.
Have you enlisted already? Because they offer a future soilders training program once you enlist.
Good Luck!!!
2007-10-11 14:43:09 · answer #1 · answered by woofywaffles 3 · 0⤊ 0⤋
Do a search on breathing exercises. I remember when I used to play the flute in highschool, we would take a sharp deep breath in and then breathe it out through the teeth in a steady stream but making it last for 5 seconds to 10 or more seconds. You can go swimming and do the hold you breath thing and see how long you can do it for. Keep trying it until you are able to hold your breath for a long time. Your lungs will get used to all of the stretching within time so don't give up. If, in the end, you still are running out of breath after a mile then you may want to check to see if you have a light case of asthma. Good luck!
2007-10-11 07:14:25 · answer #2 · answered by Les 2 · 0⤊ 0⤋
If you are winded, I suspect you are not getting enough oxygen, this will also cause cramping. It's pretty common when exercising to breath too quickly. Try slowing down your breathing, even if you have to slow down your speed too. Deep breaths in and out.
Worry about pace later, 1 mile now, 2 miles later, 3, 4,5 will come in time. Run some, walk some, run more, worry about how long you are exercising to start with. Gradually increase the time spent.
Remember to stretch after you run. I think it is more important for "normal" folks that pre exercise stretching. You do not want nagging injuries going into boot camp.
Thanks for choosing to serve our country. God bless!
2007-10-11 07:23:04 · answer #3 · answered by JT 3 · 0⤊ 0⤋
Last people give good advice. Only thing I can add is for you to go to a gym and lift some light weights and 10-15 reps for 3-4 sets. This will help get your strength level improved too.
Weight lifting will also help you practice deeper breathing.
2007-10-11 08:46:31 · answer #4 · answered by Anonymous · 0⤊ 0⤋
be consistent in training
persistant as well
whether u want to or not
despite feeling yucky or not
rain or shine
because in boot camp they dont care if u are too tired
or have cramps
2007-10-11 07:09:50 · answer #5 · answered by Anonymous · 0⤊ 0⤋