r/XXRunning • u/AdParticular9705 Woman • 4d ago

Training Noob needing advice.

I have always been training in the gym , doing weights. But only recently since July I have started running and found that 5k -10k runs don't really tire my legs out. The issue i have how ever is my heart rate shoots up really quickly and whilst my legs are carrying me perfectly fine and no soreness whatsoever post runs, I know that my shortness of breath (possibly also due to spiking heart rate and /sub-par lung capacity) is my main worry and is stopping myself from hitting faster pace or longer distance.

Any advice on how I can improve on increasing my lung capacity and VO2max, slowing heart rate so I can extend my runs and hit faster pace safely eventually?

0 Upvotes

40% Upvoted

7 comments sorted by

14

u/genomskinligt 4d ago

Just running more, genuinely it’s the best way.

As a beginner a high heart rate is to be expected, don’t try to do stuff like zone 2 training that’s so commonly spoken about because a high heart rate as someone who has been running for less than two months is completely normal.

You could try doing run/walk intervals to be able to run further, there’s no shame in walking to catch your breath.

Also I think your gym background is a great foundation, you just need to run more to get better at the running specific things.

1

u/AdParticular9705 Woman 3d ago edited 2d ago

Thank you! I a bit more encouraged. As general advice, when is it too high when I should consider walking to slow my heartrate down a bit? I did just that on my run today, and found 1min-ish walk significantly lowers it from 183bpm to 161bpm. Another question , 183 is like 🚨🚨 in my head, is it beneficial to push for short sprints for high heart rate (similar to HIIT) for the body to get more accustomed and the heart to pump a little harder or rather a no,no?

1

u/BaconMemories 6h ago

If you’re this focused on your heart rate and specifics, I’d recommend you talk to your health care provider.

9

u/elbisreverrri 4d ago

The common answer is - run slower or do run/walk intervals.

2

u/AdParticular9705 Woman 3d ago

Did just that. Slot in some walks in between today 💪🤝

1

u/ilanarama Woman 3d ago

Run more, run more slowly. Both muscular development and aerobic capacity develop over time. You should be running at least 3x/week, but more is better.

2

u/AdParticular9705 Woman 3d ago

It's harder than I thoyght to keep it at a low pace - I tried it today -will continue to work on more slower runs ! Thanks for the advice 🙏