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  1. #1
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    Default How to build up my fitness for running

    I've started playing touch football which I love.
    But I really lack fitness. Tonight we played and there was no subs so I was on field for forty minutes. I nearly died. I couldn't walk

    So I want to learn how to increase my running for a longer period of time?
    Please any tips?
    TIA

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    Interval training.
    Jog 1 minute walk 1 minute
    Jog 2 minute walk 1 minute
    Jog 3 minute walk 1 minute
    Jog 4 minute walk 1 minute
    Etc etc. Do over a 5km course


    Build up to being able to jog the full 5km.


    Have a look at the couch to 5k program

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    Download c25k app

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    Quote Originally Posted by BigRedV View Post
    Download c25k app
    Yep this. I've just started week 4 of the c25k program after not being fit enough to run ever and last night ran for 3, 5, 3 and 5 minutes. I love it!

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    Thanks. I've downloaded the app and will be starting tomorrow morning

  6. #6
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    Busy-Bee is offline Offending people since before Del :D
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    Regular exercise of any kind will help to increase your fitness. I believe the C2K program has been very successful at helping people get fitter through running - it works by building up your ability and goals each time.

    I'd suggest combining it with some interval training through. Interval training is considered the best way to increase your cardio health.

    The other thing to consider is doing some strength/resistance exercises. I assume you're not going to a gym but running outside. I would suggest at some point in a park doing some squats, push ups, dips, lunges, sit ups etc. Building up your muscles will considerably help your fitness.

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    oh, I hear you! I start back at soccer training tonight after 6 weeks off. Pre-season training is always a *****. Most girls are gym junkies and 18/19 yo- I am a 29yo single Mum, who doesn't really have the time or the inclination to go "jogging"! I am going to diiiieeeee!

    This C25k thing sounds interesting- might have a look into it.

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    Yep, I'm another one who's done the C25K program and it was great. By the end I was able to run for 30 minutes without stopping, which was a huge achievement for me.

    I will definitely use it when I start exercising again soon.


 

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