This week, I’ve been working on getting back on my running game. Between morning sickness and overall fatigue, the thought of running (or dancing or the light of day in general) has me leaning over a bush.
Okay, not really, but the thought isn’t a pleasant one.
However, I have a really long road ahead of me and between keeping up with a baby and keeping up with my life, I realize that it’s going to be CRUCIAL to be in good shape and good health. The end goal: increase my overall endurance. So running it is!
I did my first run in about 2 weeks last Thursday and realized my endurance has really dropped off. I used to be able to power out a full mile in about 10 minutes or less, but this time I found myself power walking more sections than I’ve ever needed to before. I realize that a lot of this is due to increased blood pressure and the like, but I’m a perfectionist and feeling so exhausted after pushing less than I usually do is a little disconcerting.
So I posed the question of building endurance on Twitter and these were the responses I received (from running buddies and mamavators):
@fringies:
Intervals help inc stamina. Do 1 min @ ur Forever speed (what u could easily run forever), 1 min faster, … 1 min even faster, repeat. You’ll start to see after a week or two that your forever speed will inc. #mamavation
@JessyMay
do interval training! Alternate sprints with a slower pace. Use landmarks like street signs or poles as goal markers
So the general consensus?
Interval Training
Both Jessica’s (yes, both of them are named Jessica) explained it simply enough – alternate speeds using time or distance as goal markers. If you’re a treadmill runner, most treadmills have pre-programmed intervals, though they’re incline plus speed.
Quick tip: If you’re looking to keep your heart-rate up, sprint the lower incline and walk/jog the higher incline.
If you’re a street/track/terrain runner, it’s all about the goal markers, but be sure to keep them consistent. I find that timed segments keep me much more honest, plus they’re much easier to track.
So there it is! Simple enough – in order to build up my endurance, I’m adding interval training as a twice-weekly component of my workout schedule. What are your fitness goals and what are you doing to achieve them?
{ 13 comments… read them below or add one }
So you love Disneyland, you must be close by to me. I’m in Simi Valley. I’m guessing you are in Orange County. We used to have season tickets. Will be fun getting to know you!
That does sound pretty simple! I am basically at ground zero as far as fitness goes. I have decided that I’m going to begin the Couch to 5K program TONIGHT. I’ve been saying that I’ll start it “sometime,” and I’ve been saying that for months. It’s time for me to stop saying and start doing. :)
Great job on getting up and back into running.
Welcome to mamavation!
Great job on your goals! Nice to meet you. My goal is to stay consistent. Consistency has been one of my biggest challenges thus far!
@lovelyritaann
Oh awesome responses! You’re going to do great! I’m rooting for you, and I look forward to your updates!
HUGS SWEETIE!!
Interval training is the way to go, I just need to remember to do it!
Running while pregnant always amazes me. I was too afraid to do it when I was because I was more clumsy than ever! Go you!
Have a great week :)
Yea for intervals! Best of luck and look forward to getting to know you better :)
Welcome to Mamavation! I look forward to following your blog!
Sounds like both Jessica’s gave you some GREAT advice. I need to take this advice myself!!
@trulove821
VERY impressed that you can do ANYTHING pregnant — my first trimester, I was exhausted every. single. day. Ugh.
Good job on seeking info — yes, intervals will be a good option for endurance.
Interval training is where it’s at. You can try hill training too, that will also help with speed and endurance. Just do it in moderation and make sure to drink lots of water, for you and baby :) Welcome to Mamavation!!
Hollllllyyy wow, thank you thank you! It definitely hasn’t been easy to pry myself off the pillow, but I’m working it out. And don’t get me wrong – I’m HORRIBLY clumsy as it is, and I’m sure it’ll only get funnier to everyone else as the pregnancy progresses. In the meantime, I’m considering myself lucky and squeezing in as much running as I can!
Great tips! I started doing intervals on my exercise bike a while back it really did improve my stamina.
Welcome to the Sistahood! Have a great week!