Playing football - struggling with fitness

[Acehood]

I've stupidly agreed to start playing 5-a-side football for my mate's corporate team, first game is tomorrow. It'll be 15minutes a half. I know some of you will probably play sunday league or whatever so may be able to offer me some tips.

I'm not actually too bad at football but my fitness is shocking. I've barely done any exercise for the last year due to illness (cancer - in my chest - there's scarring on my lungs from chemo which I'm sure is contributing to the horrible chest pain I got when playing yesterday).

I've been doing quite a bit of brisk walking but apparently it's not helped my fitness levels at all. Yesterday I went for a kick-about at the park and was unable to run at a decent pace for any length of time. I just found myself constantly out of breath and having a lot of pain in my chest (not a stitch, see above). It basically rendered me unable to move at more than walking pace. After resting for a bit though, I'd get another short burst of energy.

Annoyingly all my stoner/smoker friends were able to out-run me. I don't quite understand this. I've always been pretty skinny by the way and remain so - 6ft, 12.5 stone, so it's not an issue with me being obese or anything like that!

Is there anything I can do to help myself? Should I have some isotonic drink beforehand? Or just try to work my ass off and gradually get fitter.

Thanks

[Lawsome]

Unfortunately mate, no ammount of fancy drinks, food or exercise is particularly going to help.
5-a-side is hard. Contant changing of direction, short bursts and mental tiredness due to the ammount of time you get on the ball (can't really drift out a game in 5-a-side). Bit of cardio out with would help but the real difference would be to keep playing 5-a-side as much as possible.

I find if i havn't been doing it for a while, i sit in the centre half position. The further forward you venture the more you'll have to exert yourself and you'll be knackered after 10 minutes, making you worthless for the rest of the game. It also benefits due to you always being the cover when the opposing side break away and you're always supporting an out ball when guys running down the wing run out of options.

[Acehood]

Lawsome said:

Unfortunately mate, no ammount of fancy drinks, food or exercise is particularly going to help.
5-a-side is hard. Contant changing of direction, short bursts and mental tiredness due to the ammount of time you get on the ball (can't really drift out a game in 5-a-side). Bit of cardio out with would help but the real difference would be to keep playing 5-a-side as much as possible.

I find if i havn't been doing it for a while, i sit in the centre half position. The further forward you venture the more you'll have to exert yourself and you'll be knackered after 10 minutes, making you worthless for the rest of the game. It also benefits due to you always being the cover when the opposing side break away and you're always supporting an out ball when guys running down the wing run out of options.

Yeah I think I'll try to either go in goal or somewhere in defence so I don't have to move too much.

It's not indoor btw. I know how punishing that is from playing a couple of years ago. It's on astroturf. I'm hoping it'll be a bit easier than indoor 5 a side.

[ShadownINja]

Do you get similar pains if you just go for a jog? Or is it only when you're darting about as you might playing football? I am thinking it's a breathing issue, in which case, perhaps doing tai chi, chi kung or yoga might help.

[Acehood]

ShadownINja said:

Do you get similar pains if you just go for a jog? Or is it only when you're darting about as you might playing football? I am thinking it's a breathing issue, in which case, perhaps doing tai chi, chi kung or yoga might help.

Yeah any form of strenuous exercise results in chest pain. Walking is ok though?

[ShadownINja]

Acehood said:

ShadownINja said:

Do you get similar pains if you just go for a jog? Or is it only when you're darting about as you might playing football? I am thinking it's a breathing issue, in which case, perhaps doing tai chi, chi kung or yoga might help.

Yeah any form of strenuous exercise results in chest pain. Walking is ok though?

I think you need to look at your breathing technique, then. But, speak to your oncologist!!

Oh, your physiology should adapt over time, but perhaps you'll have to take it slower and be more persistent about training up to a match. But, speak to your oncologist!! I have no formal medical training (apart from first aid ).

Edited by ShadownINja on Monday 4th October 16:19

[Raverbaby]

I try to be in the team with "runners" that way I can just hang back then launch it down the line for the runners

[Stevenj214]

Plenty of time in goal to rest

Vicks under your nose and on your shirt

A salbutamol inhaler helps if you have one

Pace yourself

Keep at it (it gets easier!)

[ShadownINja]

Raverbaby said:

I try to be in the team with "runners" that way I can just hang back then launch it down the line for the runners

I like your style. Deckchair, newspaper, iPod. Ball comes your way, hoof it or whack it with the newspaper, then carry on reading.

[Raverbaby]

ShadownINja said:

Raverbaby said:

I try to be in the team with "runners" that way I can just hang back then launch it down the line for the runners

I like your style. Deckchair, newspaper, iPod. Ball comes your way, hoof it or whack it with the newspaper, then carry on reading.

Exactly!!

[ShadownINja]

I used to play defender at school - which largely meant 90 minutes of chatting to the goalie and the other defender.

[Acehood]

ShadownINja said:

Acehood said:

ShadownINja said:

Do you get similar pains if you just go for a jog? Or is it only when you're darting about as you might playing football? I am thinking it's a breathing issue, in which case, perhaps doing tai chi, chi kung or yoga might help.

Yeah any form of strenuous exercise results in chest pain. Walking is ok though?

I think you need to look at your breathing technique, then. But, speak to your oncologist!!

Oh, your physiology should adapt over time, but perhaps you'll have to take it slower and be more persistent about training up to a match. But, speak to your oncologist!! I have no formal medical training (apart from first aid ).

Edited by ShadownINja on Monday 4th October 16:19

Yeah I think my breathing may be an issue. I got huge chest pain last night and managed only 10mins of the first half (2x 15min halves). I will get in touch with my oncologist too. I'm going to start running again tomorrow, that should build up my fitness a bit.

Stevenj214 said:

Plenty of time in goal to rest

Vicks under your nose and on your shirt

A salbutamol inhaler helps if you have one

Pace yourself

Keep at it (it gets easier!)

We have an awesome goalie already. We lost 9-4 last night but without that keeper it would have been 20-4!

What's the vicks for? Just to open up my airways a bit? It's really hard to pace myself as it's so frantic on the small astroturf pitches. You barely get a chance to stop moving

[ShadownINja]

Acehood said:

Yeah I think my breathing may be an issue. I got huge chest pain last night and managed only 10mins of the first half (2x 15min halves). I will get in touch with my oncologist too. I'm going to start running again tomorrow, that should build up my fitness a bit.

You might be able to get a few sessions with an NHS physio (who would normally help with rehab after a heart op or a stroke) so could be worthwhile speaking to your GP, too.

[Team 17]

With regards to the advice about using Salbutamol, do not do this unless you have been prescribed to do so. This would be a stupid and very dangerous thing to do.

When it comes to breathing technique, breath in and out through your nose, keep your mouth closed.

Pace yourself, it'll take time to build up fitness, there is no quick fix.

[Arese]

As others have said, it might be worth seeking a professional opinion on the chest pain considering your recent illness.

But, I'd say the best fitness training for 5-a-side is to try and replicate what you'll actually be doing on the pitch. So, either play more or more realistically do some High Intensity Interval Training on a treadmill.

Good luck, I know how frustrating it can be!

[Stevenj214]

Team 17 said:

With regards to the advice about using Salbutamol, do not do this unless you have been prescribed to do so. This would be a stupid and very dangerous thing to do.

Good point I forgot to mention. Although I don't think it's available over the counter without a prescription anyway.