New Goal, MUST RUN!~Aaargh!

[Valdez]

Basic Training in Air Force is eminent, I must turn my blocky muscle man body into a running machine. help. I get winded bad after a mile or so I was considering lifting 3x a week on a low volume powerlifting program (yes I will still lift, never gonna quit) and running every morning for 1 mile and gradually increasing up to 3-5 miles in the morning. I'll have to get up early anyway in basic so why not just get started.

 

[BigAndy69]

If you want to increase your cardiovascular condition and muscular endurance, a high volume, low rest (30secs-1min) strategy would be better.

 

[Valdez]

I have really good muscular endurance. getting my lungs stronger is my only goal. that cannont be acheived in the weight room (you could argue squats yet I will be running not squatting) I like a low volume PL routine so I won't be too sore and I can run well. If I am too sore I will not run.

 

[edgecrusher]

I'd recommend you begin your running program at 4 days a week. I say this because running (like lifting) is it's own specific trauma. Since you are not totally conditioned to this trauma you will nedd time to recover. Also don't forget to run on different terrains, ie. flat one day, hills another, both same day. Good luck with this Valdez, I know how much getting into cardiovascular shape can suck when your not useed to it.

Later

 

[natasan]

Valdez, you're probably A LOT more muscle than I am - but we sound about the same size. For me it's always been a question of enough oxygen.

Try doing intervals (run full sprint for 10 seconds, fast walk for 50). I do a couple miles of those around the track here. That has helped my endurance incredibly.

 

[Valdez]

that sounds good.

 

[capinatl]

I run four times a week (because I love it). I would just like to say that it was suggested to me to follow the "10% rule"; meaning do not increase your running distance more than 10% per week. I went from a 1/4 mile to 5 miles in three weeks (it's pretty easy), and then injured my knee and recieved achillies tendonitis. After three weeks off I was able to start again, only this time with caution.

 

[BadBoy]

Make sure you don't look so pitiful on your test run. They'll make you do a test run about 3 days later after you get to Lackland just to see how you do.

 

[The mann]

 

[MonStar1023]

For cardiovascular endurance I would suggest all of your rest periods in the gym under ~60 seconds or even work up to keeping them under ~30-45 seconds. Try running daily and increasing your running time by maybe ~30-60 seconds to eventually reach your goal. When I used to play football we had to run 2 miles in under 13 minutes which is pretty fast considering I weighed 225 lbs. Every morning I would run/jog/walk the 2 miles and everyday try and drop my time by maybe ~15-45 seconds until I reached my goal of 13 minutes and I finally got there. Good luck! I HATE running!