Running/jogging help needed
rbfdac
Posts: 1,057 Member
I think I have a problem. Or maybe I don't, and that's the problem. I've recently re-started the C25K program. I got to week three the last time I did it and then I fell off the wagon, blah blah. Now I've started again.
I've never been a runner. Ever. I remember trying in high school or college, etc., before these C25K programs were readily available and I just could never do it. I always felt so "heavy" if that makes sense. Like my legs feel so heavy to lift, regardless of my weight. I just felt sloppy and like I was thunking all over the place. I was much slimmer in high school and college and it felt the same to attempt to run as it does to this day.
That being said, I wonder if I'm running/jogging incorrectly. It sounds silly to me that somebody could run incorrectly, but maybe I am. I see people get on the treadmill and just jog and jog and jog and it looks so effortless. I feel like I'm over on the treadmill slapping my feet against the ground, can't keep the jogging rhythm the same, running out of breath (which I know is normal), and whatnot. I wonder if I'm even breathing correctly. I attempt to breathe in through my nose and out through my mouth but I find that my sinuses start to burn. Seriously, I feel like a giant mess.
Sometimes I find myself jogging to the beat of the music instead of my own beat, so I wonder if that's my problem. I sometimes don't even know what speed to put the treadmill on to "jog". I walk at 3.0 and then do 3.6 to 3.8 to jog. I attempt to really think about how my foot lands on the treadmill, but sometimes that throws off my rhythm even more and might even make it worse.
Is all of this normal for a beginner? Will it all eventually work itself out? Or am I doing something wrong? I only got to week three the last time, as I mentioned, but I do remember that even though each week was more difficult, looking back at the previous week, that week compared to the current one was easy. I was hoping and am hoping that after 8 more weeks of slapping and huffing and puffing, I'll be able to look back and see that it all fell in to place.
But maybe it won't and I'll still be flopping around on the treadmill, but for 20 minutes rather than 2. Runners- what in the world is your advice?
I've never been a runner. Ever. I remember trying in high school or college, etc., before these C25K programs were readily available and I just could never do it. I always felt so "heavy" if that makes sense. Like my legs feel so heavy to lift, regardless of my weight. I just felt sloppy and like I was thunking all over the place. I was much slimmer in high school and college and it felt the same to attempt to run as it does to this day.
That being said, I wonder if I'm running/jogging incorrectly. It sounds silly to me that somebody could run incorrectly, but maybe I am. I see people get on the treadmill and just jog and jog and jog and it looks so effortless. I feel like I'm over on the treadmill slapping my feet against the ground, can't keep the jogging rhythm the same, running out of breath (which I know is normal), and whatnot. I wonder if I'm even breathing correctly. I attempt to breathe in through my nose and out through my mouth but I find that my sinuses start to burn. Seriously, I feel like a giant mess.
Sometimes I find myself jogging to the beat of the music instead of my own beat, so I wonder if that's my problem. I sometimes don't even know what speed to put the treadmill on to "jog". I walk at 3.0 and then do 3.6 to 3.8 to jog. I attempt to really think about how my foot lands on the treadmill, but sometimes that throws off my rhythm even more and might even make it worse.
Is all of this normal for a beginner? Will it all eventually work itself out? Or am I doing something wrong? I only got to week three the last time, as I mentioned, but I do remember that even though each week was more difficult, looking back at the previous week, that week compared to the current one was easy. I was hoping and am hoping that after 8 more weeks of slapping and huffing and puffing, I'll be able to look back and see that it all fell in to place.
But maybe it won't and I'll still be flopping around on the treadmill, but for 20 minutes rather than 2. Runners- what in the world is your advice?
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Replies
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Hard to tell without looking, but I'll throw out some ideas. Might be a cadence or stride length issue -- you want to visualize your upper body moving in a straight line, not up and down, so short, fast strides with just enough "up" to counteract gravity is kind of the goal.
Do you have the same issue outdoors? I can run fine outdoors (preferably on grass), but I've never been able to get into the zone on a treadmill.0 -
Don't worry! It's normal. And, yes, it will work itself out. Try not to over think it. Running is a natural thing and the more you do it the more your body will adapt to become more efficient. That is why the advice is given to new runners to just slow down and run. Don't worry about pace or form (your running mechanics are probably not anywhere near as bad as you think)...just run. The only recommendation is to make sure you are running in proper running shoes. If you haven't already done so, go to a specialty store and let them help you choose a shoe that is right for you. This will go a long way, not only in improving your running efficiency, but in helping to avoid injury as well. Good luck and hang in there...you are doing fine!0
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Hard to tell without looking, but I'll throw out some ideas. Might be a cadence or stride length issue -- you want to visualize your upper body moving in a straight line, not up and down, so short, fast strides with just enough "up" to counteract gravity is kind of the goal.
Do you have the same issue outdoors? I can run fine outdoors (preferably on grass), but I've never been able to get into the zone on a treadmill.
Are there any videos that I could watch anywhere? It's really frustrating.
Additionally, I have only done this a couple of times outdoors and I did find that it was easier, but still lots of floppiness, lol. I don't have the luxury of being able to do it outside, so I have to do the treadmill.0 -
lporter229 wrote: »Don't worry! It's normal. And, yes, it will work itself out. Try not to over think it. Running is a natural thing and the more you do it the more your body will adapt to become more efficient. That is why the advice is given to new runners to just slow down and run. Don't worry about pace or form (your running mechanics are probably not anywhere near as bad as you think)...just run. The only recommendation is to make sure you are running in proper running shoes. If you haven't already done so, go to a specialty store and let them help you choose a shoe that is right for you. This will go a long way, not only in improving your running efficiency, but in helping to avoid injury as well. Good luck and hang in there...you are doing fine!
I appreciate the advice! That's one thing I did last time-- I went to an actual running store, they watched my walk, etc. and I got proper running shoes. Sometimes I even turn down my headphones to listen to my feet to see if I am slapping on the treadmill as loud as I imagine I am!
I think I'm definitely overthinking a lot of it.0 -
I always run to the beat of my music. That helps be go. I also try to land as lightly on the front/mid section of my foot to reduce impact. Anytime I feel myself thumping, I know that I am not at full strength. Shortening my strides also helped me. It gets better, don't worry. Try this video - http://running.about.com/video/Proper-Running-Form.htm0
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they should be watching your running stride not your walking stride. mine are completely different.
running to the beat of the music is natural. I just changed my music to a faster speed today and it improved my overall mph.
i also have floppy feet. just is. maybe as I get to be a better runner, there will be less noise. idk.
don't over think. just go. think about moving forward.0 -
I was totally like this too when I started & to be honest, still am to some degree. When I first started I could hardly manage 3 mins but now I can do 40 mins. I set the treadmill to 5mph/7.5kph & try to have music with good beats to help keep my pace. I find it easier outside but I wonder if this is because you are moving around rather than staring at a wall so I get bored less soon. Either way, I try to keep the same pace outdoors as well as on the treadmill & breath in for 2 steps, out for 2 steps, which also helps keep the pace quite even (my nose burns too, haha). So anyway, keep going, you'll get better & more confident as you get fitter/can go for longer. As long as you're not hurting yourself it doesn't really matter how you run as long as you're doing it (Phoebe in 'Friends'), just try not to think on how you look & rather on keeping going
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The optimal running cadence is 180 steps per minute (that's 90 with your left and 90 with your right). That might be more difficult running slower than 4 MPH but it might help you to try to match your foot falls to that. It'll keep you from possibly over-striding and also protect your joints. A shorter stride might also help you feel a bit less "floppy."
When I first tried to match that cadence I downloaded a metronome app to my phone and listened to just that "tick tick tick" during my runs and matched my stride to it. It really helped. (I recently got a Garmin GPS watch which logs cadence and was happy to find that I'm still plugging along at right around 180 so that training stuck.) 0 -
I second the cadence/stride issue. And I have awful stride on a treadmill but am fine outdoors. Try running outside, or adjusting the treadmill speed up or down a touch to see if that helps too.0
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The optimal running cadence is 180 steps per minute (that's 90 with your left and 90 with your right). That might be more difficult running slower than 4 MPH but it might help you to try to match your foot falls to that. It'll keep you from possibly over-striding and also protect your joints. A shorter stride might also help you feel a bit less "floppy." When I first tried to match that cadence I downloaded a metronome app to my phone and listened to just that "tick tick tick" during my runs and matched my stride to it. It really helped. (I recently got a Garmin GPS watch which logs cadence and was happy to find that I'm still plugging along at right around 180 so that training stuck.)
Ah! I never thought of that! Is that optimal for running or jogging?0 -
questionfear wrote: »I second the cadence/stride issue. And I have awful stride on a treadmill but am fine outdoors. Try running outside, or adjusting the treadmill speed up or down a touch to see if that helps too.
I sure wish I could run outside but I don't have the ability to... I might try speeding the treadmill up to see if that helps. I'm wondering if my feet are trying to carry me faster than the treadmill is going which is leading to the feeling of smacking.0 -
I've noticed some treadmills also seem to magnify the sound of my footsteps. There are a couple at my gym I won't even go near because it sounds horrific! Sometimes it's hard to get the right pace on a treadmill, if you can do any outside runs you may find you it feels more natural.
Not sure what running stores are in your area, but some offer beginner running clinics and they may be able to offer you tips on form. Also check out Jeff Galloway ' s books and website on running. His walk/run method is a great way to get beginners into running.
Mostly just relax, don't over think it. If you just sort of find a way to get into a groove with music, or your surroundings you'll realize you didn't need to focus on your breathing, or count steps etc. It just happens.0 -
The optimal running cadence is 180 steps per minute (that's 90 with your left and 90 with your right). That might be more difficult running slower than 4 MPH but it might help you to try to match your foot falls to that. It'll keep you from possibly over-striding and also protect your joints. A shorter stride might also help you feel a bit less "floppy." When I first tried to match that cadence I downloaded a metronome app to my phone and listened to just that "tick tick tick" during my runs and matched my stride to it. It really helped. (I recently got a Garmin GPS watch which logs cadence and was happy to find that I'm still plugging along at right around 180 so that training stuck.)
Ah! I never thought of that! Is that optimal for running or jogging?
Running and jogging are the same thing. Jogging is just a term for running slowly.
The 180 step recommendation applies for all speeds of running. If you're running faster you just lengthen your stride while keeping the same cadence.
And I second Jeff Galloway. I'm actually a run/walker myself. I've done at least a dozen half marathons running and walking in intervals, I've just increased the running intervals over time.0 -
questionfear wrote: »I second the cadence/stride issue. And I have awful stride on a treadmill but am fine outdoors. Try running outside, or adjusting the treadmill speed up or down a touch to see if that helps too.
I sure wish I could run outside but I don't have the ability to... I might try speeding the treadmill up to see if that helps. I'm wondering if my feet are trying to carry me faster than the treadmill is going which is leading to the feeling of smacking.
I would fiddle with all sorts of settings-adjust the incline too, since that sometimes feels more natural.
Are you not able to run outside due to timing, or due to where you live? I run outside year-round, and have a headlamp and long underwear for cold days.
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questionfear wrote: »questionfear wrote: »I second the cadence/stride issue. And I have awful stride on a treadmill but am fine outdoors. Try running outside, or adjusting the treadmill speed up or down a touch to see if that helps too.
I sure wish I could run outside but I don't have the ability to... I might try speeding the treadmill up to see if that helps. I'm wondering if my feet are trying to carry me faster than the treadmill is going which is leading to the feeling of smacking.
I would fiddle with all sorts of settings-adjust the incline too, since that sometimes feels more natural.
Are you not able to run outside due to timing, or due to where you live? I run outside year-round, and have a headlamp and long underwear for cold days.
Timing is the reason I can't run outside. My husband travels, so I am at home with my toddler most of the time by myself. I've considered putting him in a stroller, but he's 20 months old and would scream and hate it the entire time, try to get out, etc. So, I have to wait until he goes to bed and get on our indoor treadmill. My husband is home on the weekends, so I might be able to start trying to do one of the days outdoors. But I dont know how well that would work out for me, just every now and again going outdoors.
I never thought to adjust the incline either...0 -
Guys, I think I have a little action plan. I think I'm going to go outside this weekend and jog for a few minutes just naturally. I'll take a metronome and find where my body is most comfortable jogging. Once I figure that out, I'll set that pace at the gym and see how it goes.
Like I mentioned, the few times I have gone outside, I didn't find it quite as floppy and hard to do, so maybe it's just easier when your body leads you instead of a belt telling your feet how fast to go.
Thoughts??0 -
The optimal running cadence is 180 steps per minute (that's 90 with your left and 90 with your right). That might be more difficult running slower than 4 MPH but it might help you to try to match your foot falls to that. It'll keep you from possibly over-striding and also protect your joints. A shorter stride might also help you feel a bit less "floppy." When I first tried to match that cadence I downloaded a metronome app to my phone and listened to just that "tick tick tick" during my runs and matched my stride to it. It really helped. (I recently got a Garmin GPS watch which logs cadence and was happy to find that I'm still plugging along at right around 180 so that training stuck.)
Ah! I never thought of that! Is that optimal for running or jogging?
Running and jogging are the same thing. Jogging is just a term for running slowly.
The 180 step recommendation applies for all speeds of running. If you're running faster you just lengthen your stride while keeping the same cadence.
And I second Jeff Galloway. I'm actually a run/walker myself. I've done at least a dozen half marathons running and walking in intervals, I've just increased the running intervals over time.
Is there something slower than jogging but not walking?? like trotting? haha.
Dang, I'm so new to this!!! It's all foreign. I admire you all.0 -
I've noticed some treadmills also seem to magnify the sound of my footsteps. There are a couple at my gym I won't even go near because it sounds horrific! Sometimes it's hard to get the right pace on a treadmill, if you can do any outside runs you may find you it feels more natural.
Not sure what running stores are in your area, but some offer beginner running clinics and they may be able to offer you tips on form. Also check out Jeff Galloway ' s books and website on running. His walk/run method is a great way to get beginners into running.
Mostly just relax, don't over think it. If you just sort of find a way to get into a groove with music, or your surroundings you'll realize you didn't need to focus on your breathing, or count steps etc. It just happens.
Thank you so much. We have some "women can run" clinics around here, but I don't think they focus very much on form, etc. It's just a thing to get women together on a journey toward health, I think. I'll get out Jeff Galloway.0 -
Loads of video's on youtube - just enter in to the search - "running techniques for beginners".Hard to tell without looking, but I'll throw out some ideas. Might be a cadence or stride length issue -- you want to visualize your upper body moving in a straight line, not up and down, so short, fast strides with just enough "up" to counteract gravity is kind of the goal.
Do you have the same issue outdoors? I can run fine outdoors (preferably on grass), but I've never been able to get into the zone on a treadmill.
Are there any videos that I could watch anywhere? It's really frustrating.
Also concentrate on your breathing as well (video's for that are also on youtube).
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I hadn't thought about the incline thing until @questionfear mentioned it. Setting the incline to 1% has a couple of benefits: 1) it better simulates road running where you're pushing yourself along and not keeping up with a backwards moving belt and 2) running on a completely flat treadmill can cause shin splints. So yes, bumping up the incline a little might help you especially if you have felt better running outside.Guys, I think I have a little action plan. I think I'm going to go outside this weekend and jog for a few minutes just naturally. I'll take a metronome and find where my body is most comfortable jogging. Once I figure that out, I'll set that pace at the gym and see how it goes.
Like I mentioned, the few times I have gone outside, I didn't find it quite as floppy and hard to do, so maybe it's just easier when your body leads you instead of a belt telling your feet how fast to go.
Thoughts??
Rather than try to figure out which cadence feels better, actually set the app to 180 and see how it feels to keep up with it. It might feel odd at first, especially if you were running at a much slower cadence with longer steps before, but like anything else you'll get used to it. There are a lot of benefits associated with that cadence so it's a good idea to get used to it now, while you're still fairly new to running.
I'd highly suggest adding the road running as often as you can swing it. You may want to get into running races at some point and there's no such thing as a treadmill race. Your running situation might also change over time and you'll be able to run outside more often when it does. Better to get used to running on the road now.
Let us know how it goes!
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Timing is the reason I can't run outside. My husband travels, so I am at home with my toddler most of the time by myself. I've considered putting him in a stroller, but he's 20 months old and would scream and hate it the entire time, try to get out, etc. So, I have to wait until he goes to bed and get on our indoor treadmill. My husband is home on the weekends, so I might be able to start trying to do one of the days outdoors. But I dont know how well that would work out for me, just every now and again going outdoors.
I never thought to adjust the incline either...
Gotcha. I run with my son in the jogging stroller all the time. What works for me is bringing a few snacks along so he's entertained by eating, and trying to run in the local park so he gets to play on the playground afterwards.
On the upside, if you run pushing a jogging stroller, when you run alone you feel like superwoman!
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I jokingly refer to myself as a 'slogger' ... slow jogger. Lol! I've used the Galloway run/walk programs for years though and have completed several half marathons and am training for a full marathon using it. As @SueInAz mentions, you can adjust the run walk intervals as you progress. It may work better than the C25k plan if you are getting stuck on that.
Also wanted to mention don't try to compare your form to others. There are different foot strikes.... heel, mid foot, forefoot. That canapé a difference in what you're seeing and hearing. Some people look like they magically glide down the street. Others are not nearly as graceful but we're still doing it!
Good luck with the outdoor runs! Let us know how you make out.0 -
Thank you all so very much! I will take the advice and just attempt to run at 180. I'm sure it'll feel weird but I hope it helps!0
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i think the floaty people just have built up the muscles to make them glide. and the right stride. one day i will glide0
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Most of this you are over thinking. And if you are new to running, you body may revolt for the first few times you are doing. Don't give up. Stick with it. Don't worry about how your foot is going to land or what cadence or beat you are running too. Just do something that will become consistent. The other stuff can be worked on in time.
Main things to consider at this point is to start slow. Slow in how far you run. If you can only run a mile straight. then start there. If it is only for 2 minutes, then start there. You may have to start with a run/walk program like C25K where in the beginning you run for 2 minutes then walk for 5 minutes, then run for 2 minutes... Then over the weeks you are running more than walking. The speed (or pace which is what runners usually go by) should also be slow. Slow enough where it's what we call conversational. That means you should be able to hold a conversation with a running buddy without worrying about catching a breath. If you run a lone, try reciting the Pledge of Alligiance or sing the Happy Birthday song out loud. If you have a hard time doing this while running, then you are running too fast. If you have to take a walk break in the beginning of this running adventure, feel free to do so. If you stick with it and repeat this like 3x a week, you will see that running will get easier and you will be able to run more than walking.0 -
We have some "women can run" clinics around here, but I don't think they focus very much on form, etc.
You might be surprised; even if there are no formal clinics, running with others can be a big help via emulation. Some clinics bring in guest speakers and so on.
Try not to worry too much about how you look or feel right now. I used to be a distance runner before I got fat and when I started again I knew from experience that I was way off, but there was little I could do about it until I'd worked back into it for a while. Your body learns to adapt to the motion and impact and you will smooth out. For sure.
Focus on running slow - you should be able to hold something of a conversation without gasping for air; if not, slow down more. Experienced runners generally aim for 80% of their training runs as longer slower runs. Beginners should aim for 100% of their runs as such. You get all the benefit and reduce risk.
Stick with it and you'll be amazed at your progress in the coming weeks.
Edit: Wrote this before noting what Stan wrote above... I agree with him 100% - don't over think this right now.
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Thank you guys!!0
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