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Anonymous
Hey /fit/, I have a problem. I've never been good with endurance. I know the simplest answer is to run, run, and run some more.

But that doesn't seem to help. I've been running for two months now and my heart rate still shoots up to my regular range (175) after about 45 seconds of running and stays there for 30 minutes to 45 minutes (Not counting a cool down).

The catch is... it takes me much less time to come back down from that. It takes me a lot less to go down to 80 or whatever number from 175 than it used to, but that doesn't mean I can run anymore than I could in the past, and trust me, I've tried. I've pushed myself to vomit before and it's almost always about the same distance, give or take depending on the day.

Is my body just not built for long distance work? I planned on making endurance one of my strong points after I got fed up of all the interruptions I got from running my dog.

Is there anyway I can remedy this besides just running more?
>> Anonymous
http://www.musclemedia.com/training/hiit_table.asp
>> Anonymous
Are you pushing yourself a lot when you run? For endurance training, it's best to run nice and slow / jog for however long a distance your goal is, then gradually speed it up over time. It seems to me like your legs might be working well, but your heart and lungs need some repairs for endurance that only low-intensity running can give them.
>> Anonymous
>>71648
Your heart rate shouldn't shoot up that high if you're just jogging, that's more the range for fast jogging to sprinting. Try to run slower and keep your heart rate around 150-ish.

You theoretical max heart rate is 200 or less, which is what you should get when absolutely giving it everything you've got (granted that is theoretical, not actual). Cardio should be in the 60-80% range if I remember correctly, which makes for 120-160.

If you're going higher than that you need to back off. Endurance only works if you set a reasonable pace.
>> Anonymous
>>71669
I've been doing HIIT for a while under a different name I can't remember. It's like negative reps though, I only do them for 3/5ths of my workouts.

Could it just be that I haven't given it enough time or just have a completely different physiology meant to explode, relax, explode, and relax? Yes, that is HIIT, I know, but HIIT is extended... I'm talking about for less time.

>>71670
Sometimes to the point of vomit, usually not. I work out on machines most of the time, so I measure everything pretty well.

So low-intensity longer workouts are better if I want to increase my endurance?
>> Anonymous
>>71670
not OP here, but for me it's exactly the opposite


what's stopping me in making any progress isn't my endurance, but the muscles in my calves that start to hurt after a certain distance (can't help but stop because of this at ~15 kms)


what can i do to fix that?
>> Anonymous
>>71675
Jogging is a bit of an issue to me right now, I recently gained some weight due to a new GIT medication I'm using and the weight is a huge load on my system.
>> Anonymous
>> Sometimes to the point of vomit

Yeah dude, rule of thumb with training: if your body is clearly responding in ways such as vomiting or hurting like a bitch then you're doing it wrong and you need to slow the fuck down before you fuck yourself up.

Only exception is muscle ache during and after exercise, that's normal.
>> Anonymous
I WAS going to be a smartass and say that endurance is action-specific, but since what you request is running endurance i can only suggest that you run more, run outside, and lose weight if you want maximum endurance.

Look at the man in your pic. He is very light. No weight boggling you down=more endurance. Though you have to question yourself if you want to sacrifice looks for endurance, which unless you are into a sport that requires it, i don't see why you would.

And also, english is not my first language and what i typed is as verbose as i could.
>> Anonymous
>>71688
I usually stop before any drastic point, but I've gone a few times to the point where I started crying.

My dad was a Drill Sargent and made me work out hard as a kid. Since he died I really let myself go. I couldn't join the Army because I'm blind in one eye ;)
>> Anonymous
>>71693
Yeah, DON'T overdo exercise. It's supposed to be fun and healthy. If you're torturing yourself it's not fun, and if you're going overboard it can turn from healthy into very unhealthy.

You can run now, so don't go and fuck up your heart or something till you can't.