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Old 01-21-2012, 10:54 AM   #1 (permalink)
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Running for Cardio

Hi

I'm trying to build up my cardio. I'm not overweight but I've not done any training for a few months so I am out of shape.

I'm running to boost my cardio (amongst other non cardio workouts)

To really boost my cardio I need to know:

How often to run
What distance to run
How fast to run

Thanks
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Old 01-21-2012, 11:06 AM   #2 (permalink)
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Quote:
Originally Posted by lmiddleham View Post
Hi

I'm trying to build up my cardio. I'm not overweight but I've not done any training for a few months so I am out of shape.

I'm running to boost my cardio (amongst other non cardio workouts)

To really boost my cardio I need to know:

How often to run
What distance to run
How fast to run

Thanks


Hiya, You know the running magazines usually have some pretty good training plans for beginners etc. I use these and although not training or a marathon it gives me some dead good guidance into distances and work out days. Building up the distance each week is key. If you want I'll see what I've got and forward a decent plan for you.
Boss that your into running, if you haven't already, get a decent app for your phone and track your mileage. Ps 3 times a week is a good start for running. In my opinion.
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Old 01-21-2012, 11:15 AM   #3 (permalink)
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Quote:
Originally Posted by lmiddleham View Post
Hi

I'm trying to build up my cardio. I'm not overweight but I've not done any training for a few months so I am out of shape.

I'm running to boost my cardio (amongst other non cardio workouts)

To really boost my cardio I need to know:

How often to run
What distance to run
How fast to run

Thanks
Do you know anything about HIIT training?
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Old 01-21-2012, 11:22 AM   #4 (permalink)
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Hi Mia

If you could forward a plan to me that would be great.

Hi Rauno

Is HIIT training where you do things like 10 seconds sprint, 20 seconds jog etc for 5 mins, have a 1 min rest, then repeat for so many rounds?
I did use to do something like that a while back (2x3 min rounds was the best I could do) and it did work well.
I'll have to think about adding that into my routine.
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Old 01-21-2012, 11:30 AM   #5 (permalink)
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Yeah, you pretty much have the right idea. Anyway, HIIT training is very good for cardio, weight loss etc.
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Old 01-21-2012, 11:38 AM   #6 (permalink)
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Quote:
Originally Posted by lmiddleham View Post
Hi Mia

If you could forward a plan to me that would be great.

Hi Rauno

Is HIIT training where you do things like 10 seconds sprint, 20 seconds jog etc for 5 mins, have a 1 min rest, then repeat for so many rounds?
I did use to do something like that a while back (2x3 min rounds was the best I could do) and it did work well.
I'll have to think about adding that into my routine.


Yeah of course, no probs.

I'm also going to check out this HIIT training. I need a proper boost.
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Old 01-21-2012, 11:49 AM   #7 (permalink)
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I don't do long distances since I get bored, but I run three-four miles at a shot three times a week. I don't expressly do HIIT but I do sprint to exhaustion in the middle and end of my runs.

I also bike 45-50 miles a week, which is another great exercise for cardio that can serve a dual purpose of getting you to work or school or whatever. It has the added benefit of balancing leg strength since it targets different muscles than running and is a lot easier on your joints in terms of impact.

I have pretty awesome cardio with this regimen. For most people I've tried to help out with getting in shape, the problem isn't any secrets to technique, it's simply putting in the time and staying regular.
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Old 01-21-2012, 02:02 PM   #8 (permalink)
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Yea i thought it was better to run shorter distances fast rather than longer distances slower for cardio.
How long does it take you to do 4 miles?
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Old 01-21-2012, 04:19 PM   #9 (permalink)
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Originally Posted by lmiddleham View Post
Yea i thought it was better to run shorter distances fast rather than longer distances slower for cardio.
How long does it take you to do 4 miles?
I personally find this to be true, I find I get some seriously diminished returns with lengthy runs. My miles aren't all that fast- around 8 minutes on the road. If I want to be really worn out afterward I can push it to 7 minutes, but I'm not training for anything but personal satisfaction at the moment so...
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