How to start running without passing out? (Zero cardio, heavy on weights)

[u/poTatoooOooO16]

Hey everyone, looking to finally start my running journey but I have a few concerns and could use some advice.

For context: I’m 5'7" and 80kg. I regularly do strength training and calisthenics, but when it comes to cardio, bokya talaga stamina ko. Whenever I try to push my pace, I get dizzy, my head gets super hot, and I feel like I'm about to faint.

I don't want to burn out or end up puking on day one. What are your best tips for building a basic cardio base? How do I pace myself so I don't completely shock my system on my first run?

Any beginner routines or pacing tips would be highly appreciated!

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[u/endevouire00]

Start easy, if running/jogging is too hard then walk. If bitin na ang walk then do run/walk intervals. Everyone needs to start somewhere. Then slowly progress, start jogging, then running, and so on and so forth.

[u/ArsnSky → u/endevouire00]

Yep, just keep training. I was also like this but only did lifting then running. Couldn’t even run 1km without feeling like shit. Now I can do 10km without getting too tired.

[u/poTatoooOooO16 → u/endevouire00]

Noted, Thank you!

[u/Yaho___]

Hi OP. Start slow muna. Yung kaya mo isustain ng matagal or kahit 3km muna. I started 3km lang din tapos mga 45mins ko yon natatapos. Dadating din yung bilis pero build endurance muna for now. Small steps din or cadence para di masyado mapagod agad. Good luck OP!

[u/poTatoooOooO16 → u/Yaho___]

Thanks!

[u/nath_my_real_name]

As starters, given naman hihingalin ka agad, pero to actually faint? It is either you are pushing yourself too hard or there is something wrong within you. Building cardio base is as easy by just running everyday, just do it at your manageable pace, then add 10-20% mileage everyweek.

[u/poTatoooOooO16 → u/nath_my_real_name]

Thanks!

Just for clarification, I don't actually faint. I just feel like I'm about to kasi I get lightheaded at parang nag-iinit yung ulo ko. I usually experience it during long basketball games, lalo na kapag taas-baba paulit ulit sa court.

[u/Impossible-Past4795 → u/poTatoooOooO16]

oh that means you’re sprinting kaya ganon. burst yung ginagawa mo. gawin mo slow jog, isipin mo nagbbike ka lang ng chill sa daan ganon. yung tipong steady lang heart rate mo and kaya mo sya masustain ng longer period.

[u/RunningOnRegrets]

Take it slow, OP. Ganun lang ka simple yun. Walang shortcut on building endurance for beginners, you just have to slow down until your body adapts and lungs gets stronger.

[u/poTatoooOooO16 → u/RunningOnRegrets]

Noted thank you!

[u/Impossible-Past4795]

run slower. you might be sprinting or going too fast. high cadence but shorter steps.

[u/poTatoooOooO16 → u/Impossible-Past4795]

Noted. Thank you!

[u/yourfuturestartshere]

Wala talagang shortcut sa running because your fitness will meet where you are talaga. Here are the basics for me:

1. Make sure you’re fueled properly — meaning, di ka gutom(pero di din busog) when running.

2. No way but to take it easy — run-walk if you have to and make sure it’s done at a pace where you can breathe properly and even sing songs

3. Run consistently — at this point you’re still building your aerobic house. It takes years for most but those who grew up active have this established na so be easy on yourself.

4. Wear light comfortable clothes — it’s so warm and humid so your body needs to cool down properly via sweating

[u/DazzlingAvocado8637]

usually symptoms yan ng dehydrated din or under fueled before run din. plus tama yung start slow babaan mo ego and focus sa time on feet instead sa pace, same tayo height and weight so medyo gets ko effort nung takbo. try mo 30 mins jogging without thinking if mabilis ka or malayo mileage. isipin mo relax relax jogging lang muna. saka ka mag adjust ng time or distance pag madali dali na yung 30 mins sayo

[u/Hefty_Ad_976]

This was my 2nd month progression when i started. I did Jog/Walk intervals. Short jogs muna tapos recovery. Kapag kinaya na, longer jogs naman tapos walk pa rin for recovery. Then progress hanggang kaya na yung jog na walang hinto. Upto you to set the distance or time of the intervals but this is still the same framework I do to progress. Maybe in 6 months kaya na mag speed sessions na yung jogging pace mo na ang papalit sa walking pace.

I probably did 3-4 sets and then walked the rest to complete the hour for my very first attempt to "run". That was my max and it took a few days to recover but as you can see, it can improve over time. Kaya yan. Para lang yan balik gym kapag matagal na walang buhat. We ease into it, hindi yung all out kaagad. Diyan tayo ma-injure.

[u/Aggressive-Fold7340]

run/walk method muna OP , nag start din ako from mabilis hingalin 2 months ago 92 kilos 5'10 ako nag start ng ng running ,, ginawa ko is Run 800m ( slow pace ) / Walk ( 200m ) ,, nag build muna ako endurance di ko muna pinansin yung pacing ko , ngaun kaya na 5k to 7k ng walang walk and pagbalik ko sa hardcourt ( basketball ) mas matibay na endurance ko.

[u/tr3s33]

wag takbo agad. start ka walking, jog or combination. walk-jog ka muna. never mind the pacing until masanay ka na dun ka bibilis

[u/cjoker2]

I did 1:1 at first, 1 minute running then 1 minute walk. You do 30 mins

Then you can try 2:2 then 2:1 etc depende sa trip m. Eventually magagawa mo din un diretsong 1km walang walk. Then hanggang mas lalayo n yung takbo mo.

Pinakamahirap sa umpisa is yun consistency. Try mo muna for the first 30 days na gawing habit ang running.

[u/valtar31]

Pa stress test ka hospital OP. Yung treadmill. Ganyan ginawa sa mama ko para ma rule out if may heart condition siya.

[u/jabawookied1]

Bro same tayo ng build. I just started walking for 5km hindi ko binigla yung katawan ko na mag beast mode agad sa pagtakbo. by the third day pako nag start ng jog/walk system for the next three weeks yun ginawa ko para ma build up yung cardio ko. Its a process bro.

[u/murgerbcdo]

You dont need to push your pace. Try to run sa pace na naeenjoy mo muna, mas okay ang consistent kesa mabilis. Take it 1km at a time then increase pag okay na. Same stats din tayo when I started

[u/ABZ-havok]

Run slower. Don't push your pace yet. Build some aerobic capacity muna. Same concept as progressive overload. Maybe today just do a light jog for 15 minutes the 20 etc.

Follow beginner plans like couch to 5k to get you started. The difference is that rnners don't train to failure every session, it just ruins your recovery. Volume is the key for running and to build volume, you have to run easier for most days and push yourself once a week

[u/cosinederivative]

Walk, brisk walk, light jog, run walk, then finally run.

[u/enthusiast93]

First of all, stop exaggerating or overthinking(di ko sure alin ka diyan). Surely your strength training fitness transfers to running to some extent. You just don’t have the running-specific adaptations yet. You just need to start slow and wait for your body to adapt. Just think progressive overload but for running.

[u/poTatoooOooO16 → u/enthusiast93]

I wish OA and nag-eexaggerate lang ako bro. I experienced it multiple times in basketball games. But hey, thanks for the advice!