Need to build endurance greatly in 3 months...HELP!?

Question

I am going to BLET (Basic Law Enforcement Training) in three months. I need to build my running endurance. I don't dislike running but I don't do it very often because I smoke and get very winded. I am however going to quit smoking asap. Will quitting smoking help me not be sooo winded while I run? I do not hurt when I run...I just get soo winded that I can't catch my breath. I need to build my endurance in 3 months and need some of your advice and opinions. I can be on the ski machine at the gym all day and not have any problems...but when I run it's another story! I'm 22 if that helps and can do all the other physical requirements...except the running!

Answer 1

2 points

Answer 2

Not sure what distance you mean when you say endurance... but here's a website I used for my marathon training: http://www.halhigdon.com/index.html

He has training programs for every race length from 5k (3.1 miles) to marathon (26.2 miles) and beyond.  Try to follow it the best you can.  He explains everything on the site.  Cross-training days can be anything from biking to swimming to running or even the ski machine you mentioned.  Doing anything helps.  Quit smoking ASAP!  It will take awhile before your lungs feel clear, but there are smokers who can run marathons, so don't feel like you can't do it.  Once your lungs clear though, you will notice your breathing improve.  Three months is plenty of time if you start now.  Good luck!

Answer 3

Anything I tell you without knowing what distance you have to conquer and in what given period of time, would be of no real help.

However, having lost 4 people in my lifetime to smoking-related health issues (3 to lung cancer, 1 to emphysema), I can HEARTILY endorse that you STOP SMOKING immediately.  As of now, please consider yourself an EX-SMOKER.

Without discussing that the Surgeon General's warning dates back to the 1960s, and the medical evidence is overwhelming, just think about this:  Every puff you inhale deprives your body of oxygen.  Plus, the effects of the inhaled smoke paralyzes the very parts that are there to protect you.

THE GOOD NEWS is that the lung & eye tissues are the fastest-healing tissues in the body.  IN very short time, your lungs can be back to normal, PROVIDED you stop today.

For additional specifics on training for the BLET, provide the distance and time and I'll try to help.

Good Luck

Answer 4

You don't need to quit smoking ASAP, you need to quit smoking YESTERDAY.  This needs to happen immediately if you want to have the slightest chance of passing this test.

The time that your body goes through withdrawal will actually cause short-term losses in your performance so the sooner that you quit (cold turkey), the better.

Run a trial of the running test.  Record your result for comparison later.

Buy a heart rate monitor.  This is the best way to make sure that you're training correctly.  You MAX heart rate (HR) is roughly figured by taking 220 - age. From this number, multiply by 6. - .7 for your target heart rate for burning fat and increasing the flow of oxygen in your body.  This is where you will want to train most of the time.  If you have to briskly walk at first, that's fine.  Slowly build up to running.  You will also want to run a trial every 3 weeks or so to see progress.

For competition day, I'm not sure where the running falls into the schedule, but if it's not first and you can easily pass the other requirements, "just pass" the others to save energy for the run.

Answer 5

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!