Need tips on how to improve endurance

[edisav]

Hello all,

I need some tips on how to improve endurance, which always has been my weakest point. I'm trying to get back to MA training but my problem is that I get tired very quick. At 5'7" and 140lbs., I'm very fit (despite being COMPLETELY inactive for many years), but after running 1/2 mi., I'm about to hit the ground.

I have the same problem even when training. Many years ago when I was doing MA and was in great physical shape, I was able to spar only one round; for the other two rounds I was so exhausted that I kept distance and avoided my oponent like the plague.

Any healthy tips would be appreciated. Thanks

[seppuku]

Originally Posted by edisav

I'm very fit (despite being COMPLETELY inactive for many years), but after running 1/2 mi., I'm about to hit the ground.

If you cant run half a mile you are not very fit by most ways of judging it. Get out there and run the damn half mile, push yourself until you feel like throwing up. Repeat the next morning. Running's a lovely thing... you get better at it so quickly

[Maxx]

Start light... It takes a long time for the body to go through the adaptive process. Start with overdistance... that is essentially jogging. Go for about an hour. Jog at a pace where you feel you can do it for a long time. I started doing overdistance when I was 80 lbs overweight... it's essentially the speed of a fast walk... not intense. perform overdistance training 3-5 times a week. After a month to 2 months begin working in interval training. Start with a 5 minute warm up at overdistance pace. After your 5 minute warm up perform a hard run for 1 minute. Recover at overdistance pace for 2 minutes and repeat between 5 and seven times. After your last interval cool down for an additional 5 minutes. Perform your interval training about 2 times per week on alternating days with your overdistance training.

Also understand that this type of training is only supplemental. If you want good cardiovascular conditioning for martial arts you have to rounds of pad work and spar. Athletic conditioning is very specific. If you aren't training intensely as a martial artist you will not perform well as a martial artist.

do 3 rounds of pad work... this can be isolation of kicks, combinations reactive training, free flow, whatever. Do it intensely. Work for 3 minutes, with a 1 minute rest. The same with sparring. Spar for 3 minutes and rest for 1. Do as many rounds as you feel comfortable doing.

[Oraenor]

I find slowly incresing increments of full contact sparing time have worked for my endurance. I can prob last around 10-15min full sparing where as I use to be able to last afew min.

[Tom Yum]

Originally Posted by edisav

I'm very fit (despite being COMPLETELY inactive for many years), but after running 1/2 mi., I'm about to hit the ground.

Are you trolling?

[blitz]

Oh come on Tom, did you have to bump a thread?

[Motion]

Make sure you're breathing correctly during your training. Find someone or look for some info that can show you this.

[veganfighter]

Wind sprints 100, 200, 400 meters. Uphill wind sprints.