I've got fitter, but now not getting much fitter at all.?

Question

Well basically I'm working up my fitness to be in the British Armed forces. I want to be as fit as a fiddle when I join as I don't want to hit the exit door.

I've been practising my 2.4km run on a tredmill in under 10 minutes. I can complete this but only just! I could complete this 3 weeks ago with a bit of struggle, and now I'm finding it just as hard.

Is the problem my stamina? I only ever do 10 minute quicks runs at the gym 3 times a week and that's it. Someone who does running is telling me that the reason why I'm still finding this run very hard is because I don't run for long enough, I don't do enough long distance runs.

So practising doing 2.4km on the tredmill 3 times a week going to help me? Or should I add more endurace into my exercise?

Also I need new running trainers, I heard they make the world of difference! I'm currently doing my runs in tennis trainers, the ones that are for fashion.

Answer 1

to see a huge improvemant in only going to the gym 9 times isnt realistic

it takes months

mabey up it to four times a week if you feel you have hit a plataue and dont just test you fitness by the treadmill

weights cycling and especially cross trainer are other methods because there are seven different areas of fitness not just stamina xxxxx

hope i helped xx

Answer 2

i'm along distance runner my self; the best way to train to build fitness in situations like this is to "overload" this means increase the intensity of the training each time you train to give your self that extra push which in the long run, benifits as you progress e.g. 10 mins on tredmill the next day 12 mins next day 15mins etc. its up to you how much time you add on depending how fit you think you are at this current time or how much you think you can handle at once. as well as cardiovascular training try adding in sum weight training such as bicep curls, leg extensions etc making your mucsles strong contributes to making you run with ease. and yes make sure you mix it up with long runs, this adds variation to your training programm which not only prepares you for any kind of run but makes it more enjoyable (especialy if you go on a road run)... well hope this helps!, and good luck with your training =]

Answer 3

You have reached a plateau in you fitness. This is caused by not increasing the intnsity of your training. To continuously improve your fitnes you need to implement the training principles of progression and overload. Progression is steadily increasing the frequency of your training, for example, bicep curling 5K for a week, then moving to 7.5K then 10. You are progressing your training and inproving your fitness. Overload involves doing a harder workout than you normally do in order to improve your fitness. eg if you normally do 12 reps do 15 and so on. DO NOT OVERLOAD TOO MUCH TOO OFTEN, this will cause injury! By never overloading however, your training will not progress and your fitness will hit a peak and will not improve beyond that point!

Hope this helps!

Answer 4

Your stamina level is to run for 10 minutes. After 10 minutes your body has had enough and wants to give up. To make the running easier then you need to train to run more than 10 minutes so that with the 10 minute test run it will be easier.

Instead of 10 minute runs, go for 12 mins (or 3 km if you can). Try to do a longer slower run once a week - 20 to 30 mins on the treadmill or on the road and try to do speed sessions

Speed sessions on treadmill try running at an easy pace, and every 45 seconds increase the speed a little, or just run flat out for 90 seconds, run easy to recover and repeat.

Try increasing the incline on the treadmill for your 2.4km (10 min) run.

Try cross training - the rower is good and cycle and cross trainer

Mix the sessions up a bit, and see how it goes. To get fitter you need to work longer and harder to improve - keep pushing yourself