Hey guys. How long does it take to increase stamina. For example say I go running every other day. Or 3-4 times a week. My starting point is I can jog for 4 laps around a track, and I am pretty winded. How long would it take me to get up to around say 6 - 7 laps or more? Roughly. Also - if I run as often as in my scenario above, the sides of my chins on the inside of my leg start to hurt. If I stop for a few days it goes away, but then if I run hard and a lot it comes back. Any way to prevent this? Is it normal? Just looking for some advice. :good This is not necessarily for a boxing routine, although I do think it would help my endurance infront of the heavybag.
To avoid shin splints wear comfortable shoes that give you enough spring when you run, your legs wont hurt so much and eventually it will go away. I am assuming that you are not running in your flip flops, put like a dr sholes in your sneakers or something like that that will give you more cussion. To improve stamina you need to find a good breathing rhythm, once you get that you can run as many laps as you want. Listen to music when you run, get yourself into a repeating breathing pattern that will allow you to just focus on your running instead of breathing. Set yourself a goal to run an X amount of laps and dont stop until you finish them no matter how tired you are. Try to increase the number of laps every time you run, it will help you mentally to feel that you are accomplishing your goal. If you run 3-4 times a week, I'd say in 2-3 weeks you should be able to run as many laps as you want.
I have been running with old beat up sneakers. Maybe it would be beneficial to change them. What about running on the grass part of the track? I imagine that would help a little as well? I found a pretty good breathing rhythym, but after 4 laps I am pretty spent, and could probably squeeze out another lap before passing out. lol Music is one I havent tried yet. This sounds like good advice, I will give it a shot. Everytime I have started getting serious about it, my chins start killing me so I back off a little bit, and that stops my progress sometimes I feel.
Shin splints - yes, run on grass. Also limit your volume of running as shin splints is commonly an overuse injury. Your gait can also lead to problems with shin splints, as can a muscular imbalance. Don't look to increase your running until your shins are sorted, unresolved shin splints can lead to very serious problems.
Depends on your metabolism. If your oxygen ratio is sh** you can train years and it ain't gettin better.
I've always had pretty good cardio, but when I first started running seriously I noticed improvements in about two weeks. In sparring I wouldn't be as tired after the round and would recover alot quicker/easier between.
Thats bull**** you can always improve your aerobic/anaerobic systems with training obviously genetics plays a part in which you favour, but you can improve on the one you aint good at! you want stamina so you want long medium pace runs 60-75% HRR, can easily build a good foundation within 12 weeks
I can get better results with my stamina but I have asthma, so if I do something too hard too much it feels like I'm suffocating, and it's hard to keep going as hard like that because I feel like I'm dying. Basically I can get in shape but I struggle with high intensity exercises because I start breathing out from within my throat.
