Speedrunning better cardio

Ive never focused on cardio, and right now I'm especially out of shape. Speedrunning is basically the only running I do. However I have a lot of free time this summer and live near a gym and pool. What's the most efficient way to improve my cardio? I want to be able to not feel horrible after running for 30 seconds or climbing a few flights of stairs

I know you can't rush muscle gain or weight loss beyond a certain point, but is it possible to improve cardio quickly by exercising several hours a day? Or do I need to start slow? I want to maximize improvement gains because i love minmaxing

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  1. 1 month ago
    Anonymous

    Lift weights
    >is it possible to improve cardio quickly by exercising several hours a day
    Kills your gainz

  2. 1 month ago
    Anonymous

    the best cardio to do, without fail, no matter what anyone says, if you are starting from a low cardio-base, is the elliptical machine/cross trainer. for a beginner who is trying to improve their endurance, and stamina, the best exercise is the elliptical.

    it is easy on the joints, and the hamster-wheel like motion forces you to keep moving. it is gentle and low impact on your legs. it also burns more calories than running, if you are constant. many fat people have burnt fat and gotten healthy purely through the elliptical machine.

    once you have improved your base, you should try to do some cycling and some gentle running. there are lot of variations but I do something that is 1-3-3 on the treadmill. 1 min walk, 3 min jog, 3 min full pace run. I will do that 3 times. good way to improve the running stamina

    • 1 month ago
      I ignore women

      fpwp

      I prefer HIIT to make rapid cardio gains
      >find a ~40m grass hill
      >do a basic warmup
      >sprint up the hill and walk back down
      >rest as short as possible at the bottom (less than one minute) then repeat
      your first day I would just do 3 sprints then add one extra per workout until you can do it 10 times without short rest at the bottom
      you can do this everyday if you want, but minimum 2-3 times a week to make gains

      fpbp

      Whatever strategy you take, just FYI that your cardio fitness improves *way* faster than the rest of your body’s ability to keep up. Hence why beginner runners hurt themselves so much: they develop the energy to run hard before they get the muscle and joint endurance. So make sure to pace yourself intensity-wise even as the cardio newbgains kick in.

      lpwp

      • 1 month ago
        Anonymous

        you dont know what these mean

        unrelated, but still on topic how can you increase your walking stamina as fast as possible? as in going from ~5km comfortably to 15kms in a few months

        • 1 month ago
          Anonymous

          Walk more lol. If you walk 10 miles and have a specific deficiency that prevents you from walking more...work on that.

    • 1 month ago
      Anonymous

      Impossible. If anything, cardiovascular gains are slower.

      homosexual.

      Whatever strategy you take, just FYI that your cardio fitness improves *way* faster than the rest of your body’s ability to keep up. Hence why beginner runners hurt themselves so much: they develop the energy to run hard before they get the muscle and joint endurance. So make sure to pace yourself intensity-wise even as the cardio newbgains kick in.

      Delusional.

      • 1 month ago
        Anonymous

        >”don’t be moronic and frick up your knees”
        >delusional
        ok

    • 1 month ago
      Anonymous

      What do you do on the bike? I got a small one for my apartment recently and i just kinda peddle on it for 30 mins a day. Is that ok?

      • 1 month ago
        Anonymous

        wtf else are you going to do on a bike? you can do stuff like go really hard for 30 seconds or a minute then a more casual pace for q couple minutes, but basically ya...just pedal

    • 1 month ago
      Anonymous

      this. hands down the best machine for cardio. only mogged by actual swimming

  3. 1 month ago
    Anonymous

    I prefer HIIT to make rapid cardio gains
    >find a ~40m grass hill
    >do a basic warmup
    >sprint up the hill and walk back down
    >rest as short as possible at the bottom (less than one minute) then repeat
    your first day I would just do 3 sprints then add one extra per workout until you can do it 10 times without short rest at the bottom
    you can do this everyday if you want, but minimum 2-3 times a week to make gains

  4. 1 month ago
    Anonymous

    Whatever strategy you take, just FYI that your cardio fitness improves *way* faster than the rest of your body’s ability to keep up. Hence why beginner runners hurt themselves so much: they develop the energy to run hard before they get the muscle and joint endurance. So make sure to pace yourself intensity-wise even as the cardio newbgains kick in.

    • 1 month ago
      Anonymous

      That explains why I hurt my legs trying to follow this /roon/ plan. Made it 4 weeks and then my calves and knees started exploding

      • 1 month ago
        Anonymous

        If you have a large enough hill nearby, you could run uphill.
        There are biomechanics explanations, but in short you won't hurt yourself (as much, depending on the inclination) running uphill. It forces you into proper running form.
        But just walk downhill, running downhill is a recipe for pain.

    • 1 month ago
      Anonymous

      Bullshit. Noob gains are one thing but overall cardio takes much longer to build than muscle
      That's why top level fighters never stop rooning even out of camp

  5. 1 month ago
    Anonymous

    I sat on the stationary bike and pedaled for like 30 mins every second day for a few weeks, now I am getting into running and always have to stop from pain in my legs (burning lactic acid type shit) but my breathing is always fine

  6. 1 month ago
    Anonymous

    Why is she full of popcorn

  7. 1 month ago
    Anonymous

    Yes.
    > High intensity, short reps.
    > Longer run on rest days
    That's basically it. The important thing is to be consistent, hold good technique, and don't get injured. The second you feel injury coming on, stop, stretch, walk home if you need to. Do another shorter run later if there's still time in the day. Start with short sessions, no more than 4-5km. Build by 5-15% per week depending on your level.
    > t. went from struggling to run 5km straight in under 30 minutes to sub 20min 5km in the span of 4 weeks. (PB from before I lost fitness was 15:30min, so I'm sure experience made it a lot faster for me).

  8. 1 month ago
    Anonymous

    >but is it possible to improve cardio quickly by exercising several hours a day?
    Uphill Interval training. You certainly won't need hours doing that.

  9. 1 month ago
    Anonymous

    >that image

    • 1 month ago
      Anonymous

      ywnbaw

  10. 1 month ago
    Anonymous

    what games you speedrun?

  11. 1 month ago
    Anonymous

    She thicc

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