What is the best way to get back in shape after smoking for 2yrs? I started running but can’t get past 2MI….?
I stopped smoking two months ago but still have a very hard time with any long distance running. I tend to get winded or really tired after only 2 miles. I used to run 5-6miles per day before i started smoking. What is the best training to get back up to six miles/day?
Tagged with: best training • hard time • long distance • six miles
Filed under: smoking
Its great you stopped smoking. You should just build up to 6 miles day. Try a whole week of running 2 miles and then gradually increase weekly from there. In xc, we go by time. Our first week, we would run 20-30 minutes. Second week, we would go for 30. Third week, we would run for 35+ and so on. After 7 weeks we now run 45+ minutes. You need to get your cardiovascular endurace back so you should just focus on being able to run for a long period of time, not your distance
Walk or do run-walk to extend your mileage, much like would be recommended for most beginners.
You’re also still in a range of recovery from the smoking. I believe it’s roughly 6 months from cessation for lung recovery to really be significantly noticeable, so patience can be a good part of things, and there’s nothing wrong with walking to aid recovery in the meantime.
Smoking would have also interfered with uptake of things like calcium, so proper diet/supplementation can help your body with necessary re-adaptation.