running experts....

[weiwuxian]

Run and walk to complete the distance, until you're able to one day complete the distance without walking and just running all the way.

 

[coolhead]

i increase my mileage.. 2.4 > 3 > 4... cannot make it to 5.
wonder hao people easy peasy 5 and 10 k...

Taka your time to build up cardiovascular endurance. There is c25k program. 5km is sufficient for recreational runner. Most importantly you need to feel good running with good running posture.

As long as you feel good, you are halfway there.

 

[coolhead]

Run almost everyday. Start from the lowest distance then slowly increase.
Last week at the gym, one young fella attempted to compete with me. While I was already running for 15 mins non stop, he immediately started running at the same speed at me, but in less than 5 minutes, he went short of breath, and almost lost balanced on the treadmill. Coincidentally, when he slowed down to walk, I increased my speed even more due to interval training, not to outrun him, but he took it personal, got angry, slammed the stop button and walked away.

I bet you felt super good

 

[Cometdevil]

Do 7min per km pace should can finish 5km ba

 

[buttbERry]

keep training lor

keep running a few times a week

 

[sunnyisandsingapore]

I bet you felt super good

I was feeling more puzzled. Because that fella is younger (20s), way taller and physically more muscular than me. I was shocked when he was grasping for air and almost lost balance in less than 5 mins. I couldn't understand.

I told my mum and she said that fella no stamina.

 

[Raitei-Q]

I started with enduring 15mins of brisk walk for 3 to 4 times a week
Every 2 week increase 5mins till i caps at 60mins.

Maintain brisk walk for 60s mins for a month and the next following mth i tweak it to
55min brisk walk and 5min slow walk
Every 2 week -2.5min for walk + 2.5min for jog

Once i can brisk walk and slow jog 30mins
I switch style to 3mins jog and 2mins brisk walk

 

[winningeleven]

what's yr target distance 1st?
400m below is sprinting, anaerobic event
800 to 3000m i believe is middle distance
5000m above should be considered long distance aerobic event

training for sprinting & longer distance running is totally different. sprint is more of short burst of speed so you should be training like interval fast slow fast slow kinda speed. i saw this guy inside gym he'll push the speed to like super high & pound on it like 30 seconds before slowing down to a walk few mins later rinse repeat

longer distance say 5km which i'm currently doing just for fitness & cardio purpose. dun blow yrself flat in a hurry like @winningeleven advice.

for me i set a pace of say 9km/hr then 5 mins later up it another 0.5km/hr to 9.5 and so on but not set in stone. if i feel sheety that day i might keep it to say 9km/hr for 10 mins and add 9.5km/hr for bal 10 mins or on good days i'll be 9.5km/hr for 10 mins, 10km/hr for 5 mins and last 10.5km/hr for last 5 mins. something like tat.

stamina is not built up in 1 day so go slow & build it up slowly. running longer distance must pace yrself yr body has to adapt to the breathing & heart increase pace.

i'm not sexpert k... i only run 1x a week lol...

To run only Once a week is very hard to improve. At best U can only maintain.

 

[coolhead]

I was feeling more puzzled. Because that fella is younger (20s), way taller and physically more muscular than me. I was shocked when he was grasping for air and almost lost balance in less than 5 mins. I couldn't understand.

I told my mum and she said that fella no stamina.

Starting is like that. Will deflate as fast as a bursting hot air balloon.

 

[needsomeadvice]

@teagarden pls comes cream

 

[Tsoukalos]

I was feeling more puzzled. Because that fella is younger (20s), way taller and physically more muscular than me. I was shocked when he was grasping for air and almost lost balance in less than 5 mins. I couldn't understand.

I told my mum and she said that fella no stamina.

muscular dun mean can run, many dua jiak good to see nia. as our age changes fitness goals change.

 

[Tsoukalos]

To run only Once a week is very hard to improve. At best U can only maintain.

yup. not looking to improve just maintain for general fitness & cardio health. do with weight training also. balance up.

 

[deathan9el]

u know your own body well than anyone else

so .. dun just follow what others can do that u can't actually do
yet

as in, would u climb Mt. Everest if u can't even conquer Bt. Timah Hill?


as what others has alrd pointed out,
discipline & determination

 

[rECKleSSfElla]

Zone 2 training is all the rage nowadays and its good for building up cardio and endurance. And zone 2 pace is really ezpz even for non-frequent runners or people who totally dont run at all. Its the duration and frequency which is a challange.

 

[fandango]

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

Increase the distance progressively Lor.

 

[woshihock]

i run 3km only

 

[szeli]

progressive training, breathing technique

 

[Lchlch]

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

Go slow first n then slowly increase your mileage.

 

[charliebrown]

i run 3km only

i can finish 3k w/o stopping?

 

[elimmel]

consistent progressive training... even if you have to start from walking....