Why is my fitness not improving?

cargorlaur

So, I’m wondering what I’m doing wrong…and am hoping for a bit of advice to get me on the right path.

At the start of 2010, mid January I decided to finally take control and start back into a regime of exercise…I was a little under three stone over weight according to my BMI…and over the course of the 7 months I have lost one stone.

I’m not ‘dieting’ as I've done that before, succeeded, but once I started eating normally again, I gained it all back and put more back on...

This time I'm striving to watch my portion sizes, trying to stop when I feel full, and forcing myself to remember drinking more water, and continually trying (but often failing) to eat whats better for me!

Anyway, in January, I started into the “Couch to 5k” plan which involves doing small amounts of running and gradually increasing the time each week, until by about 9 weeks later, you are ideally able to do 5k comfortably.

I was going grand, and once or twice I did complete the full 5k but it was really exhausting for me…I actually participated in a couple of 5k race meetings but on the day I was never able to run the whole 5k….I always have to walk for a bit of it…as I’d get totally wrecked during the run.

Anyway, here I am and its now September…I’m still finding it extremely hard. I seem to have gone backwards.

I religiously run three times a week – but I’m only able comfortably up to 12mins solid running before getting totally puffed out, so I take a 4 min brisk walking break, then do another 12 min but I’m usually absolutely wrecked at the end of it…?

Then on other days I go swimming….I do about 45mins of laps up and down the pool….alternating between breast stroke and front crawl as I can’t do even two sets of front crawl back to back. My lung capacity does not seem be great – perhaps I need to improve my technique?

I really try very hard, honestly I do.... but the thing is I thought by now, after 7 months I would at least be out doing three 5k runs a week? And that I’d be able to swim solely the front crawl for a number of mins….

Why are my fitness levels not improving? Is it because I’m still carrying weight? I am an asthmatic but I don’t believe it is posing a problem for me…I thought exercise would improve my lung function?

Any ideas?

AntiVirus

You have completed the 5km run a couple of times but haven't completed it in a race, maybe you're running to fast?

As for swimming, its definitly your breathing thats slowing you down and making you feel tired, save yourself alot of hassle and get yourself of snorkel.

ntpm

Running longer distances is about stamina and will power..... mind over matter.
I would suggest that you run a bit ( slower but for longer ) walking then you get tired but try reducing your rest times. This will build stamina.
Some days just go for a power / brisk walk.

The same applies for swimmimg... however these are two completly different types of fitness. Water fitness is definetly down to breathing and try and use the more efficient front crawl. Same advice regarding slower for longer will build up fitness and breathing capacity. Take a couple of lessons.

You should/ will always be exchausted after a good work out. Your recovery time shoul be getting shorter. This is a sign that your fitness level is improving.

Also you may need to to some aerobic low impact workouts in a gym. Try strider or step machine and bike. This will help you build stamina and this will help burn calories (loss weight).

cc87

Do you want to run 5k or manage your weight??

Jogging isnt a great way of losing weight.

AntiVirus

ntpm wrote: »

Water fitness is definetly down to breathing

lol

The breathing is down to technique not fitness. Put 2 people with the same swimming ability and fitness level as the op into the water, one with a snorkel and one without. The one with the snorkel will be able to swim for much longer than the one without.

The problem with a lot of people is they think that because there are out of breath they've had a good swim but its just down to the way they're trying to breath. Imagine how much more relaxed you could be in the water if you weren’t constantly fighting for that next breath, imagine how much further you could swim.

http://www.youtube.com/watch?v=mP0nrX6pYPc&feature=related

ntpm

To clarify:
Improving your water fitness requires "Good Breathing and swimming Stroke Technique... chicken and egg situation.

Roanmore

I was in a very similar positin this time last year weight wise and I went about it the same way, running and swimming.
With regards the running my aim was 5k (I didn't know about Couch to 5k then) and I started doing it by running and walking until I was able to run it all without walking. However I got to a plateau weight and fitness wise and got to a point where I was struggling to complete a 5K.
I think somebody above mentioned mind over matter and I think this is important, I was only thinking of completing 5k and basically built up a wall that was hard to get past. To overcome it I set my target to 8k and I found that as I was working my way up to it 5k was no longer a barrier. I'm not on 10k and I'm now pushing on to 12k. I'm now in the position where 5k is just a quick run I do when caught for time.
One other important thing I did was I introduced sprinting into my routine. Instead of going on long runs I cut them short and started sprinting instead. Start out maybe 500m jog to warm up, sprint as fast as I could for as long as I could and then walk / jog until I recovered. I repeated that 4 or 5 times. I don't know the science behind it but my weight started dropping again and I felt my fitness improve. I was also able to do 5k faster.
I hope this helps.

Mellor

Run slower, swim better

Mellor

AntiVirus wrote: »

The breathing is down to technique not fitness. Put 2 people with the same swimming ability and fitness level as the op into the water, one with a snorkel and one without. The one with the snorkel will be able to swim for much longer than the one without.

It's true that a poor swimmer could swim further with a snorkel. But that would make the a better swimmer all round. Their breathing will still suck.

AntiVirus

Mellor wrote: »

It's true that a poor swimmer could swim further with a snorkel. But that would make the a better swimmer all round. Their breathing will still suck.

His fitness would improve which is what the OP wants. His breathing would be perfect for what he is doing and would allow him to breath very heavy while still swimming

If the OP wants to go to some swimming classes to learn breathing technique thats up to him but if he just wants to swim to get fit and is finding his breathing is whats slowing him down, just get a snorkel

metamorphosis

AntiVirus wrote: »

His fitness would improve which is what the OP wants. His breathing would be perfect for what he is doing and would allow him to breath very heavy while still swimming

If the OP wants to go to some swimming classes to learn breathing technique thats up to him but if he just wants to swim to get fit and is finding his breathing is whats slowing him down, just get a snorkel

Im not too made for the water and if they allowed snorkels in triathlon, id be using it :rolleyes: Once you nail the bi lateral breathing though it makes the swim much better. Consistency with it really.

Apip99

Sorry to Thread Jump OP, but this is in relation to something I was going to ask today.

Can any one point me in the direction to help my breathing when swimming? I went to do a few lengths of front crawl yesterday, and I think the past 15 years of smoking and drinking have caught up with me. As I couldn’t get my breathing correct, and a couple of times got in a bit of a panic. Then after two lengths I was wiped out, panting like I just been running for 20 minutes!!!

I was gutted as I used to love swimming.

On reading here a snorkel could be a good way to get some lengths in, but I’d like to work on getting my breathing sorted with out drowning!!!

Oh, and I’ve been off the smokes for a couple of months now…:D

AntiVirus

Apip99 wrote: »

Sorry to Thread Jump OP, but this is in relation to something I was going to ask today.

Can any one point me in the direction to help my breathing when swimming? I went to do a few lengths of front crawl yesterday, and I think the past 15 years of smoking and drinking have caught up with me. As I couldn’t get my breathing correct, and a couple of times got in a bit of a panic. Then after two lengths I was wiped out, panting like I just been running for 20 minutes!!!

I was gutted as I used to love swimming.

On reading here a snorkel could be a good way to get some lengths in, but I’d like to work on getting my breathing sorted with out drowning!!!

Oh, and I’ve been off the smokes for a couple of months now…:D

You should get some private lessons. Check the notice board in your local swimming pool, there should be some adds for private lessons. Good luck

Colm_OReilly

Can you post your diet? Be honest.

Could be just that you're always doing the same thing. Your body will adapt fairly quickly to demands placed on it so you need to keep it guessing.

Apip99

AntiVirus wrote: »

You should get some private lessons. Check the notice board in your local swimming pool, there should be some adds for private lessons. Good luck

Cheers AntiVirus, Problem I have is time and funds. I'm already at the gym 3 nights a week. If I told the wife I was going to also take swimming lessons, she start to think I'm playing away from home!!!!

Thanks any way.

AntiVirus

Apip99 wrote: »

Cheers AntiVirus, Problem I have is time and funds. I'm already at the gym 3 nights a week. If I told the wife I was going to also take swimming lessons, she start to think I'm playing away from home!!!!

Thanks any way.

Next time you go swimming try breathing every 3rd stroke, just practice that for a while and see if it helps and don't try to swim to fast.

Glowing

Are you doing any weights at the gym, or resistance training? This is really important ...

Apip99

Glowing: If your Q was to me, then yes, I'm doing a lot of weights at the gym. Thanks.

tHE vAGGABOND

Jogging isnt a great way of losing weight.

Sorry but I think thats absolute rubbish.

Every serious diet/fitness/weightloss book I have read tells me that running burns more calories than any other form of exercise [on a per hour basis, among forms of exercise available to joe public]. While weights and stuff have an important role to play, in terms of "bang for your buck" you cant beat running.

I have almost lost 4 stone now [and counting..] and apart from transforming my diet from rubbish to eating properly, a large amount of the success is down to the fact I have gotten into running [also via couch to 5k as it happens] and now go out running around where I live or in Phoenix park several times a week, and only do the gym once or twice [where it was the other way around for several months].

Canis Lupus

Apip, there is a swimming forum but if you want to improve your technique then look into doing drills (google front crawl drills). THis youtube vid is awesome to visualise as well when you're in the pool.

https://www.youtube.com/watch?v=7dJs0ToB_z4

OP what's your age and current weight? If you've been running since Jan you really shouldn't be having problems with 5km at this stage (unless you were pretty heavy to begin with I suppose)

There is no real advice but if running is your thing just keep at it. Vary what you do and the routes you take ie: Have a fast run day, followed by a slow run day, take a day off, have a day where you add in small sprints, have another long run day and then take the weekend off etc etc

If you're looking to increase stamina then I'd probably say keep away from swimming for now. In the gym try more cycling and rowing. I also think Roan has a good point in regards to the mind issue this is why I say to vary your route (if you run outside). I always personally believe in running away from your starting point as opposed to running laps nearby. If you run away then you need to run back whereas if you do laps you can just stop when the going gets tough. If you constantly run the same route as well then you do create mental blocks towards distance so vary things as much as possible.

Apip99

Cheers Canis Lupus; I'll have look at that when I get home tonight. And may browse the swimming forum, see if there are some hints and tips.

AntiVirus: Thanks for the tip on every 3rd stroke.

OP: Following on from Canis Lupus. Have a look at http://www.mapmyrun.com Its a great way to track your routes, look at new ones ect ect. If you have an iPhone there is also a handy app. I've used it a few times and its great.

Chris89

Sorry to hijack.

I used to swim a lot when I was younger. In a swimming club for at least ten years.

Now when I try and swim for distance, lengths in a pool or sea, I run out of breath so quick. Obviously this is breathing technique.

My question is, if I was to use a snorkel. Would I still get the same cardio workout??

AntiVirus

Chris89 wrote: »

Sorry to hijack.

I used to swim a lot when I was younger. In a swimming club for at least ten years.

Now when I try and swim for distance, lengths in a pool or sea, I run out of breath so quick. Obviously this is breathing technique.

My question is, if I was to use a snorkel. Would I still get the same cardio workout??

You will get a better cardio workout as the snorkel will allow you to breathe continuously.

EDIT: For example try running and only breathing on every 3 stride, you'll be fine at the start but will very quickly run out of breath.

Apip99

AntiVirus wrote: »

You will get a better cardio workout as the snorkel will allow you to breathe continuously.

EDIT: For example try running and only breathing on every 3 stride, you'll be fine at the start but will very quickly run out of breath.

Ahhh, Snorkel it is then.......

Poor OP is going to have a shock when he/she logs back in.....

Canis Lupus

I personally think you should forget about the snorkel. For me, it's almost like saying you've taken up cycling but using an electric bike to make hills easier so you can cycle for longer.

Front crawl is tough and it takes time and effort to crack the technique for long distance swimming. I've only known/seen one person who used a snorkel in my pool all the time I've been with my gym. He wasn't any good to start and by the time he'd left he still wasn't any good. Just my two cents and we should really get this thread back on topic.

Apip99

Canis Lupus wrote: »

we should really get this thread back on topic.

Agreed!

Op, let us know you diet. Its always the best place to start..

cargorlaur

Hi all,

Thanks so much for the replies….all very appreciated.:)

Ok, first off, running…yes, it’s highly possible that I started off too fast in my races…pacing is something that I need to work on, definitely!

I’m running all on my own, with no guidance from a running club or coach, so having never run before I guess I’ve a lot to learn….

With regards to swimming, this would be my strength. I am a relatively good swimmer, I’m just very out of practice…I was diagnosed with asthma in my 20’s and I’ve be battling to control for a good while and now I’m seem to be on the right medication and its remaining stable so I feel I’m in a really good position to get out there and get back exercising.

I used to swim for several years, but I haven’t swam in that manner for about 20 years…

I know I need to improve my technique with regards to the front crawl. I used to be able to do the front crawl for long amounts of time… but to my dismay I seem to have lost my technique?

I could currently do the breast stroke all day, no problem…I find it very easy but I would have thought by now that my breathing would improve to at least be able to do two front crawl lengths back to back…I’m finding it very tough, but on saying this I’m marginally getting better…I need to watch the experts and see what they are doing!

Now, recovery time after exercise…this is quite good actually (I think)….after I feel absolutely knackered after a run, it takes about 30secs - 1 min and my breathing is back to normal & I’m able to start up running again for another while…

This morning for example I ran for 14 mins, took a 1 min brisk walking break and ran for another 10 mins…but I was really tired after the second 10 mins slot…but once I started walking again after that my breathing was back to normal very quickly…I was just physically tired out so I headed home.

With regards to weight loss…no, that is not my motivation behind exercising although of course it is a bonus…

I wanted to start up running as its something I always admired others doing. I turned a certain age and I thought it would be something I would enjoy taking up as a life long fitness regime…and I must say I do really enjoy it…I just wish I was getting better at it!!!

I have time in the mornings and I wanted to put it to better use than just sitting on the pc…

I’m reaching a point where I’m wondering is there something I’m fundamentally doing wrong, as I can’t seem to be able to run further distances after 7 months….5km was just my target distance for now. My aim was to be able to run 5km because it’s the distance of the road circuit outside my home. I was hoping to do the loop three times a week.

Of course I hope to eventually be able to up my distance.

Ok…this is a really long post so I’ll stop now…

Dotcomdolly

Re the swimming I had a once-off half hour lesson and it was only €35. I had never swum a length before, I was just doing the breathing wrong, once I was shown the correct way I was good to go.

Chris89

I Don't think it's technique issues with my swimming. As I said I used to swim quite a lot at a reasonable level. I have lifeguar courses and swimming teacher courses completed but that's all long forgotten.

I reckon i just need to get back into the rhythm.

Sorry op.

AntiVirus

As another poster has mentioned, if you have a phone that has GPS on it you can download a free app that will track your speed, pace, distance, time, 1km times etc... and you can then view it over a map. Here's a few example ones

www.sportypal.com

www.endomondo.com

www.smartrunner.com

www.rungps.net

It's a great way to keep you motivated and track how you are progressing.

Also I've found that doing leg sessions in the gym has help me run faster, I only do 5km runs for time.