How do people run so much
KayTeeOne
Posts: 122 Member
I have seen people's feed who run for 60 mins daily . I can hardly go on for 60 seconds . I have been trying for a while . I sometimes run 60 sec then take 30 sec break then run again for 60 . Any suggestion how I can improve and run better
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Replies
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I get all breathless in first few mins and have low stamina I guess0
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Have you tried the couch 2 5k program?0
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Nope what is it0
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It's a running plan for beginners. http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx0
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I definitely second the C25K, it builds you up gradually. I couldn't run for a minute a few weeks ago now I can go 8 minutes (I'm on week 5)0
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Can you walk for the desired time or the desired distance? If not, first work your way up to a brisk walk for e.g. 30 or 60 minutes or 5K or whatever is your goal. Then add running intervals. Slow running intervals, of e.g. 1 min every 3-4 min walking. Slow enough that they might be slower than your brisk walk. Then gradually increase running periods.0
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I agree with the Couch to 5km, because of that app I ran for 20 minutes today!0
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I have seen people's feed who run for 60 mins daily . I can hardly go on for 60 seconds . I have been trying for a while . I sometimes run 60 sec then take 30 sec break then run again for 60 . Any suggestion how I can improve and run better
I'd agree with the suggestion of following a plan. The main thing is running at á pace that you can sustain, rather than flat out. A common issue for new runners is going too fast.
I started with C25K about three years ago. The first day was challenging. Raced my first 10K about a year later, having been running that distance for five months or so. Then Half Marathon another six months after that. Again I was running the distance for a couple of months before the race.
Next HM is this coming Sunday with two Marathons and another four HMs this year.
All that said, personally I probably wouldn't run for an hour every day.0 -
I also use couch 2 5k. I'm in the middle of week 5. Two 8-minute running stretches with a 5 min walk in between.
Basically, you have to build up your endurance and fitness levels. That's why c25k is a good program, it's very effective in doing just that.0 -
I get all breathless in first few mins and have low stamina I guess
I'd echo the advice of getting a decent plan in place.
I would also like to add that I have run distances up to a HM and the first few minutes of every run, to this day, are always sucky. This is because you use your anaerobic system for a little while before your aerobic system kicks in and things feel more "comfortable".
I think this quite natural process puts a lot of people off because they think the first few minutes of exertion reflects what it will feel like for the entire run and they feel it will be too hard, they can never improve and so on.0 -
I get all breathless in first few mins and have low stamina I guess
I'd echo the advice of getting a decent plan in place.
I would also like to add that I have run distances up to a HM and the first few minutes of every run, to this day, are always sucky. This is because you use your anaerobic system for a little while before your aerobic system kicks in and things feel more "comfortable".
I think this quite natural process puts a lot of people off because they think the first few minutes of exertion reflects what it will feel like for the entire run and they feel it will be too hard, they can never improve and so on.
^^Agree with this. Some people call it the Toxic 10 - first 10 mins of a run that feel like hell, but after that things settle down. It's very, very rare for me to feel great running right off the bat.0 -
i started running in August 2014... i did 2 miles and thought i was going to die... last Saturday i did just short of 9 miles...
to get better at running you just need to run...0 -
I have seen people's feed who run for 60 mins daily . I can hardly go on for 60 seconds . I have been trying for a while . I sometimes run 60 sec then take 30 sec break then run again for 60 . Any suggestion how I can improve and run better
Couch To 5K program. Last January, I could barely run for 1 minute on end. These days? 30-60 minutes a day, depending on how I'm feeling/schedule/weather.0 -
I didn't do couch to 5k, I did Jeff Galloways training for a half marathon a few years ago. It took me twice as long but when I was ready to run again after my 4th was born I was able to jump into it. Don't compare where you are to anyone else.0
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I can't believe nobody has told you to slow down. It's the most important piece of advice you don't want to hear! First, you gain enough stamina to run at just barely any faster than your walking speed for the distance you want to run (or time - whichever your goal is). Once you can keep up the motion you can figure out how to get the speed that will make you feel serious about "being a real runner." C25K is great for both parts of this. First, do all those running intervals super-slow. When you have a 5k worth of running down pat, you can "jog" the entire workout with your "run" intervals a bit faster.0
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^^^This. Almost all beginner runners start off way too fast. Slow down and don't be afraid of walk breaks. Movement is movement. Not every run needs to be at super-speedy race pace. I am a distance runner, My marathon pace is ~9 minute miles. I run my long runs at ~11-12 minute miles. AKA, way slower than my race pace. It's all about time on your feet.0
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I agree with c25k! The program is awesome. I have completed it twice already and am doing it for the third time. However, definitely focus on slowing down. My running/jogging pace is SUPER slow but my heart rate is way up there and it's the safest pace for me.0
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Take the long term view. Nobody starts off running 60 minutes a day - let yourself be a beginner. And if you enjoy it enough, and you keep going, in a year people will be asking YOU how you do it.
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autumnblade75 wrote: »I can't believe nobody has told you to slow down.MeanderingMammal wrote: »The main thing is running at á pace that you can sustain, rather than flat out. A common issue for new runners is going too fast.
...
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Definitely recommend the C25K app. Started last July. Couldn't run for 10 seconds. Took me 6 months but was finally able to run a full mile in January. Two months later I'm up to 3 miles/30 minutes running. Not fast, but endurance is there. Speed comes with time, I guess. Good luck!0
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I also suggest Couch 2 5 K. I used to could only run one minute and now can run 4.5 minutes (I'm on week 3)--- definitely not huge, but that's a huge gain! You've got to take baby steps. Your lungs and heart need it and your muscles too. I actually could probably cardiovascularly run longer than 4.5 minutes, but my legs will start to splint up. It just takes time and youve got to keep at it.0
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@khpsrt There is a C25K Group here on MFP. Lots of support and encouragement.
As @autumnblade75 and @MeanderingMammal have said slow down and at some point in time you will want to get fit for True Running Specific Shoes at a running Speciality store.
A few links that might be helpful.
Buying Shoes
5 Common Newbie Mistakes
http://running.competitor.com/tag/new-runner-series
There are so many great videos available on-line.
Welcome to the crazy world of runners.0 -
StealthHealth wrote: »I get all breathless in first few mins and have low stamina I guess
I'd echo the advice of getting a decent plan in place.
I would also like to add that I have run distances up to a HM and the first few minutes of every run, to this day, are always sucky. This is because you use your anaerobic system for a little while before your aerobic system kicks in and things feel more "comfortable".
I think this quite natural process puts a lot of people off because they think the first few minutes of exertion reflects what it will feel like for the entire run and they feel it will be too hard, they can never improve and so on.
^^Agree with this. Some people call it the Toxic 10 - first 10 mins of a run that feel like hell, but after that things settle down. It's very, very rare for me to feel great running right off the bat.
I never knew about that
I can run about 15 minutes and stop cos of boredom / shin pain rather than breathing
does the shin pain settle as well?0 -
I agree with all of this. It took me a good 6 months before I got up to even 2 miles. I used c25k also. I repeated some weeks and I'd give myself an extra 5 minutes of walking before I turned the app on. I think for new runners or even experienced ones who aren't great about stretching, 5 minutes might not be enough warm up time. Depending on your current fitness level I would also suggest you work on the muscle groups running uses. Runners tend to have weak glutes (and possibly hips and hamstrings) which can lead to injury.
I started running at like a zero fitness level. I was 200lbs and 5'3" and had never really worked out. Even walking made me out of breath. Start slowly. Walk for 5 minutes then start your warm up for your program. Don't worry about speed, inclines, or any of that. It will all come. You want it to come without injury.
Make sure you have decent shoes. They can really make a difference. If your initial run is a 4mph jog that is totally fine. Even now when I run 10-15 miles a week I still keep a pace around 5mph. I'm still overweight but running has given me more confidence, better lungs, and strong legs. The first .5 miles still sucks. Then I hit my groove.
Don't over run. Elite runners can run daily. The rest of us need recovery time. If I run more than 3 days a week I get stress fractures. That doesn't happen to everyone by any means, but if your just starting out you will need at least a day in between runs to recover. On those days, lift, do yoga (boooorrrriiiiinnnngg), ride a stationary bike. Whatever. I would suggest you keep your off running days to something that is lower impact.
Lastly, If it aint fun, don't do it. Like any other exercise running just isn't fun for everyone. Like I want to like yoga, but I hate it. If it doesn't feel good or you dread doing it find another exercise.0 -
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I never did couch to 5k but I came to running from swimming/walking and could do about a mile off the bat. I've heard nothing but good things about that program, though!
A friend of mine who "can't run" (her words) was actually just trying to flat-out sprint and call it "running." If you're breathless in less than a minute, slow it down. There's no hurry. Jogging = running, really.0 -
This is what I do when I've been off for a while.Any suggestion how I can improve and run better
Distance matters.
Frequency matters.
Time does not matter.
So for me, I'm looking at something like this:
Two weeks of:- four days of 2 mi
- rest 1 day
- one days of 3 mi
- rest 1 day
Trails also help with strength and endurance (plan to be slower on trails).
Avoid *dread*mills.
Find a running club.
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i started with c25k, then b210k, and then a half marathon plan thru Asics.
before that i was a couch potato that hated the idea of running0 -
StealthHealth wrote: »I get all breathless in first few mins and have low stamina I guess
I'd echo the advice of getting a decent plan in place.
I would also like to add that I have run distances up to a HM and the first few minutes of every run, to this day, are always sucky. This is because you use your anaerobic system for a little while before your aerobic system kicks in and things feel more "comfortable".
I think this quite natural process puts a lot of people off because they think the first few minutes of exertion reflects what it will feel like for the entire run and they feel it will be too hard, they can never improve and so on.
^^Agree with this. Some people call it the Toxic 10 - first 10 mins of a run that feel like hell, but after that things settle down. It's very, very rare for me to feel great running right off the bat.
I never knew about that
I can run about 15 minutes and stop cos of boredom / shin pain rather than breathing
does the shin pain settle as well?
No, unfortunately not. The toxic 10 is the runner settling into a HR/breathing/running rhythm which, when achieved makes the rest of the run less "upsetting".
The stuff you're talking about is muscular/bone/tendon inflammation - shin splints. You can't out run them since they are a symptom of too much too soon. In this instance you need to back off the running and adopt a progressively increasing program (just like strength training eh?)0 -
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