how do i get into shape when I can't even run on a treadmill for more than 5 minutes without gasping for air

Question

I run out of breath so fast. I get so jealous when I see thse people at the gym running for 30minutes+ w/o panting and gasping for air like me. How do i get in shape like that?

Answer 1

you start with walking before you can run, you did it as a baby, and you have to do it again to get in shape. So walk briskly for as long as you can without getting out of breathe, increase that time slowly, then you can move on to jogging, tho' over time jogging will damage your knees, they aren't meant for that kind of continuous pounding.

Answer 2

Hey, I feel the same way. I actually do the same thing! When we ran the mile lap at school, I was gasping for air after the first two laps out of five or six. I would suggest fifty sit-ups if you want to tone your abs. Or, if your treadmill has a speed control, lower the speed and see if you run more that way. You can also run a lap down your street or just take a walk around the neighborhood. Eat healthy too, try eating toast in the morning with butter or a bagel with cream cheese, the should fill you up so you don't keep on going into the fridge or cabinets for something to eat. At lunch, avoid fast food. Try something like a ham sandwich and some fruit and crackers with clear water. Wow, maybe I should try this. LOL I haven't done this, but I know you should do this.

Answer 3

first start with walking not running for 20 mins. Then increase the incline by a little. When the 20 mins get easy increase by 5 mins. Untill you work your way to 45. Keep the speed at a level that you can keep up with, even running at 4mph is not bad. IF you do this daily you will see a diffrence and be able to increase within a week orso just go at your own pasce. If you go too fast you will burn out and give up. Don't give up.

Answer 4

take it slow. i also had to work up my stamina and endurance on the treadmill. here's what i did:

1) walk, don't run. walk as fast as you can tolerate. do this for 15 mins. after about a week of this, add an additional min to your walk time every time you work out until you work your way up to 30 mins.

2) use the incline! instead of trying to run, adjust the incline on the treadmill. you will find that this does get your heart pumping and your sweat flowing without the added strain on your knees and shins.

3) after getting comfortable with the 30 min time limit and a moderate incline, consider increasing the incline. you will notice that you are now working different parts of your thighs and butt than just walking on a flat surface.

4) try increasing your speed and running for 30 secs, then walking for 2 mins. then run for another 30 secs and repeat. once you are comfy with this (it may take a week or two) try running for 1 min and walking for 2 mins.

i have lost 25 lbs and have kept it off. if you try to push yourself too hard in the beginning, you will eventually wear yourself out or get sick of all the hard work. just move your body. some days i can't drag myself onto the treadmill, so i put on some music and dance around my house. i realize that i'm sweating and smiling and having a great time. also, use the stairs...ALWAYS! when you go to the mall, take an extra trip around for some extra steps. the important thing is that you aren't staying sedentary.

Answer 5

You build up to it. Those same people at the gym were probably gasping just like you when they started. Also, the treadmill should be at a comfortable speed. The usual benchmark is that you should be able to hold a normal conversation while running. If you're constantly gasping for air then you are going too fast for your body. Keep at it though and your body will go longer and longer.

Answer 6

type "Australian vogue women's forum" into a search engine, (sorry don't know the exact address and it's blocked on my work internet) they have a thread under the fitness section that is titled something like "the couch to 5km in 5 weeks" there is a step by step program to get you running.

I can be done - I'm 30 and had never really run in my life but I lost 20kg and and went from walking 14km per day to running 10km per day (not at once, 1/2 in the morning to work, 1/2 in the evening home). I can run for a good 30-45 min outside but I must admit I can't run for more than 5 min on a treadmill, i just find it plain boring.

good luck

Answer 7

Don't run. Walk. I'm one of those people that can walk for ages- but five minutes of running would just about kill me.

You might find that some gentle stretching exercises before you get on that treadmill will help too. And remember, the only standards you REALLY have to meet are your own. There's no need to guilt-trip yourself for not being able to work out like all those other people who've been going to the gym forever.

Good luck!

Answer 8

Improve your diet, train by walking lots at a quicker than normal pace. When that becomes easy, run for a minute, walk for 5, run another minute, walk for 5 etc. And you dont have to sprint, just jog. Focus on your breathing, really deep breaths in, deep breths out. Stick to it & your fitness levels will increase.

Answer 9

Its because of the fact your not use to that style of workout. in spite of in case you're then, you're able to enhance. To get greater suitable its easy, you're able to do it greater and you gets greater suitable everytime. The previous asserting holds real "prepare makes suitable". As for foodstuff, you're able to ward off fatty ingredients and talk approximately lean proteins, severe fiber carbs, culmination and veges! sturdy success!

Answer 10

First, see your doctor for a exan to see if you have a medical problem, and if so, treatment.!
Second, STOP worrying yourself to death. You're not the first to have to start out slow. Remember, the only person you have to be better than is...Y-O-U! It's going to take time to build up your lung-capacity and your legs!

Good luck!