Lee's always out of breath when running

by Lee
(Melbourne, Australia)

My name is Lee I am 39 and a mum of 2 from Melbourne Australia. I am currently training to get back into the Army. I was a smoker for 24 yrs and I quit 19 months ago. I have a personal trainer working with me to get me ready for the fitness test to re join. The multistage fitness test (20 meter shuttle runs up to level 7.5) is part of what i have to pass to get back in. So far i can get to 4.5

My biggest problem is running, I always get extremely breathless and need to stop. Even going on a jog or run, i can only go about 1.5 km before i need to stop.

I use my diaphram when running and I get into a rythm as quickly as possible.

I really hope I will improve - any suggestions?

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Lee's always out of breath when running

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Oct 12, 2008
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cardio vascular conditioning
by: Bart - SII

Improving your cardiovascular endurance is going to take some time, especially given your past history with smoking.

I would recommend trying to find a level of intensity that challenges your cardiovascular system but is not more than you can handle and try to maintain that intensity for extended periods of time.

For example, if you can sustain 4.5 mph without losing your breath but still feeling challenged, maintain that intensity and try to increase your time. As your endurance increases, you will be able to increase your intensity. It is a gradual process.

You may also consider working into your regimen one or two days a week where you work on short bursts of increased intensity - sprints - and then follow that by a recovery period. Shocking your cardiovascular system can force it to adapt.

You may also want to see a doctor for a respiratory evaluation to determine your tidal volume capacity.

Bart