Lost stamina

[Patjoub]

I first started running in 2018 and graduated C25k much to my delight😀 I didn’t really have a plan after that, I ran 5k a couple of times. I had a fairly active job and would run twice a week. During lockdown I was running 3-4 times a week, not long distances but I was happy. Since August I have a new job which is sitting down all day. I have totally lost my running stamina and seem to get puffed after 5 minutes. I don’t know how to get my stamina back. Any tips or advice would be gratefully received.

[Instructor57 Graduate]

Hi, a couple of questions .

Are you running too fast ?

How many times a week are you running now ?

Both these things will affect your stamina.

I would suggest that to improve your stamina you ideally need to run 3x a week .

At twice a week you are more likely to maintain your current fitness level, any less and it's likely to drop.

Also your pace is important to develop or regain your stamina.

Are you running at a conversational pace?

I have just had many weeks off running and it has certainly set me back from where I was .

I'm trying to build my run frequency up again , then I will start to gently increase my distance again and at the moment I'm also running slowly as I rebuild not only my stamina but also my resistance to injury .

If you can do this then I don't doubt your stamina will likely improve.

[IannodaTruffe Mentor]

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

If your issue does not come from the above nor from the manner of your training, as queried by Instructor57 then perhaps you have a physical condition or are facing a body change associated with age. This FAQ Post about Aging may help healthunlocked.com/couchto5...

Browsing through the other FAQ Posts which cover many running topics may also help.

Does this lack of stamina show up in any other aspects of your life. If so, it would be wise to consult your doctor.

Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

[Patjoub in reply to IannodaTruffe]

Thank you that really helps🙂

[John_W Graduate]

"August I have a new job which is sitting down all day. I have totally lost my running stamina and seem to get puffed after 5 minutes. "

Does that new job mean you are running less than you were, or you had to stop completely?

How has the new job affected your running frequency? You said it was 3-4 times a week ... but now it's ... ?

It's very simple to get your running fitness back - ease yourself in gently by doing C25K again, and then build from there.

[Susiepaul Graduate]

Like you I found I was struggling after a 3week lay off. I found a guided run via Audiofuel, which focuses on running slower over for up to an hour with a 150 -155 bpm pace. I did this consistently for 3 runs a week for a month, and now find my stamina is back, and, I can now run a bit faster too!

[Patjoub in reply to Susiepaul]

Thank you I will give it a go😀

[Patjoub]

Thank you for all your tips 🙂

[mistystream Graduate]

I lost my stamina in pretty much similar circumstances. Not sure what genre of music you're into but I put some albums from Armin van Buuren (Dutch DJ), that along with a pre-work out gel and the occasional caffeine tablet. I really love running with some cool trance tunes. The caffeine / gels keep me focused. May not be your thing, but works for me! I hope you re-find you running mojo, it's frustrating to come so far and lose it. I got a it lost after graduating... where do I go now. My motivation is it really helps shake off the stress from work and I know it's really good for me. I know I'm a sight for sore eyes wearing what I wear to go running in, but what I wear makes me feel comfortable and confident. Bear in mind I'm a bit over weight and 6' 2" (188 cm). I do get some ladies checking out my chiselled arse LMOA it's either that or dis-belief i'm in lycra shorts! get a wiggle on and re-form that habit!

[Patjoub in reply to mistystream]

Thank you 🙂