Stamina.....

The great thing about stamina is that if you push yourself hard enough, you are bound to get better. Over the last two runs, I have accomplished something that I was unable to do before (or at least look like I was asthmatic (no offense intended) while crossing the finish line). I have completed my 1 mile runs (1.6km) without stopping.

I noticed this today while I was running and had just completed by 3rd lap around the track. I realized, it was in me to do one more without taking my usual break. Now I was not trying to shatter my usual best today but just the fact that I was able to complete the run in under 8 minutes and do it without stopping was exhilerating.

There are many things you can do to increase your stamina but remember not to wear yourself out. Firstly, take breaks. For the beginner it sounds easy, for the intermediate its a bit harder. You are challenging yourself everyday and when you come to enjoy running you find it hard not to leave a day without hitting your stride. I have especially noticed this after 3-4 consecutive days of running at lunch and either basketball or volleyball in the evenings, when even my legs feel like that can't go any faster. The trick here is realizing wheren your simply tired versus your legs just needing a break. I will notice then when I run when I know my lungs aren't tired but I can't seem to move my legs any faster. Take your breaks and you will find yourself with renewed energy when you hit your runs again.

Secondly, mix it up. I find I do better if I am changing my running routine. While my goal right now is the fastest mile possible, I will throw in a slower longer duration run here and there. This keeps your muscles lose and engaged as your body is not being trained to shutdown after the first mile. I equate this to evolution. Evolution is a wonderful thing, and if their is one thing I know about evolution, its about making life easier. Human bodies adapt to their surrounding and if yours about being fit, evolution will make no exceptions. Our bodys get strongers and healthier so they don't have to work as hard. The trick is making sure you mind isn't shutting your body down because all you want is the first mile.

Third, don't just run. I have been engaging myself in basketball and volleyball as of recent. I will skip a run some days knowing I will be hitting the court hard that evening. I am competitive by nature and find myself working hard sometimes on the court then I do on my runs. Part of this is the mental game but what I am achieving is a different form of run in my workout. Much like farleks, the short burst of energy that need to come from your legs will do wonders for the explosion you need to gain speed in your run. This type of energy, I find personally, I don't achieve through normal training but its not what motivates me to that brink. Know what motivates you and change your run to gain the speed your need from something that interests you. Trust me, you will have alot more fun.

My 2 thoughts anyways....

Don't Let Your Size Stop You

I recently had a conversation with a family friend and thought I should post a few words about motivating yourself to "run" even if you feel your body (specifically your knees) are not strong enough to support the weight.

I myself am 6' 2" and have weighed as much as 240 pounds (I was an avid customer at Subway(tm) and Quiznos(TM)- yes all healthy alternatives). As many individuals, I looked in the mirror and realized that my "healthy eating" combined with a lack of exercise has left me in a very large state. I knew intense cardiovascular exercise would be my first priority and for the most part that's what I did. Then you reached a plateau after losing more than 20 pounds with the following increments coming after several days of intense elliptical and StairMaster sessions.

This is when I learned a valuable lesson about most cardiovascular machines.

The object of cardiovascular exercise, from a fitness standpoint, is to raise your heart rate to an optimal level to burn fat. (Equation: 220-your age=Max Heart Rate) - 65%-75% of this is what you should be maintaining for the duration of your workout. While most pieces of cardio will help you achieve this, one important thing happens when you start to get tired - YOU CHEAT. We all do it. Next time you are in the gym look at the guy next to you to see if he is hanging from the handle bars of the stair master, or crawling on the elliptical at pace that you can achieve a natural conversation. In either case, your body is asking you to cheat through your workout so that you can make it through and still feel good about yourself for reaching the time.

Where am I going with all this? Well, the best machine to burn fat, reduce the chances of cheating (and know when you are doing it), and build your cardiovascular stamina is RUNNING. Think about it, a treadmill works of the principal that you are forced to keep up with the belt and the prescribed speed you input. To reduce that speed, you are required to input a lower speed (an automatic check as I used to call it). Running for me has been, by far, the most challenging and rewarding way to burn fat and increase my cardiovascular stamina. It is also something that you can do anywhere, with the need for an expensive machine that either craps out on you if you don't blow for the full commercial grade model.

This ties quite well with the conversation I had with my family friend. Like me, he is conscious about his weight and wondering if running is out of the question until he sheds some excess "pounds" so as to save his knee joints. My suggestion to anyone who feels they are grossly overweight is to not focus on the need to have runs that last for hours and have your crossing a finish line 10 miles in. Instead, work up your running speed by doing farleks. Short intense sessions whereby you alternate between walking, jogging, and running. Start of my completing a few laps (if near a track) or a trail nearby if you can estimate a 1km distance. Most of the reading I have done speaks to the pro's of short duration training versus long. The simple fact is that your body is not designed to run for long periods of time but instead focus on the fight or flight phenomena. Makes sense doesn't it! Anyways, by working up your distance using farleks, you will be able to take on challenges (like the Nike+ Zoom Challenge mentioned earlier).

Either way, you are not to big or heavy to start running. The trick is to train smart and work your way up to build your short intense speed. No long distance runs required and your joints will thank you for it in the long run.

My 2 thoughts anyways......