Wrenny

How do you build yourself up to do that?

Been working out for awhile but I'm not used to running or a treadmill whatsoever. I'm an eliptical man but definately time to change and do some real work.

I was on it yesterday doing the weight loss course that changes the resistance and stuff. I walked the first 5 minutes and ran the next 2 at 3.0 resistance. My shins and calves about died right there. I wanted to quit. So then I walked it for about 15 minutes at 4.0(spd) and ran the last 4 minutes.

What type of schedule would you do in order to achieve the goal of running for 30 minutes at a steady pace? Run for 1 minute, walk for 2? Steady increase? etc.

sitnspin

No. The very first thing you should do is WALK on the treadmill for thirty minutes. That's it. Come back the next day, and do it again. Our bodies get used to having a wall that we can't push past. People who run and quit at 15 minutes will find it very hard to ever hit the 20 minute mark if they don't change the way that they train.

So that's it. Do yourself a favour and get into a habit of walking for thirty minutes a day on the treadmill, and before you increase anything, start increasing the incline. It'll strengthen those long muscles along the front of your shins, and it'll make you work harder (improving your conditioning) without actually increasing the pace or intensity.

Do that for a week, and then start doing four minutes of walking, one minute of running. When you can get through that feeling strong, make it three and two, etc.

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Wrenny

Got it. Thanks.

MTKrav911

Good advice Sit. I never thought about upping the incline to get stronger.

I usually walk the incline afer doing a couple of miles at about 5.5 MPH pace, then incline as much as I can take. I wonder if I inclined it when running if it would affect my time later.

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"I may not break your spirit, but I sure as hell can break your back! Last Stop MeatbalL!" - Thunderlips (Rocky III)

sitnspin

Definitely. It's harder to run the same pace at an incline, so if you train that way, when you take out the incline your normal distance will seem easier and you'll be able to push it that much more.

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ExplosiveStrength

There are several supplements that have recently came out that aid you in aerobic exercise, Beta-Alanine is by far the most researched and one of the only supplements actually backed by real scientific studies, im telling you, i bought some H+ Blocker, which basically neutralizes the lactic acid in your body so you dont get a fatigue feeling, and it means just that, you wont feel tired, the only thing that you will be able to feel is your muscles working, also i know the feeling you speak of that you get in your legs, i usually get this between 3-5 mins into my run, then after that it just goes away, if you fight through it you should either get used to it or it will go away, this is of course just from personal expeirience and everyones different. Good Luck with the running

GSPALLTHEWAY

yeah that will help... but then your body adapts and or gets used to needing that supplement... when your off it your screwed... aerobically, i think without supplemnts are the way to go and slowly work your way up the old fashion way...

unless you are younger and an athlete playing a sport.... beyond that if your just doing it for fitness, best off just to do it yourself IMO

Crashsti

To be in a true aerobic state your body should naturally be able to flush away more lactic acid then is produced. A supplement may help but its far better to start off slow and work your way up. a heart rate monitor would be useful here to track how hard your heart is working. Here is a site that i found with a quick search that talks about the differant training zones.
Heart Rate Training Zones