Runners! Beginner needing advice and questions answered please!
blueeyez939
Posts: 35 Member
Hi! So, I'm really new to running.... Like, only 2 weeks in lol don't get me wrong, I have ran a little off and on for years. But have never enjoyed it or taken it seriously until now. But, i am really enjoying it and would like to improve. So, for the last 2 weeks I have been running between 1 and 2 miles every other day. And when I say "running" I really mean jogging fast enough to not complete a sentence but slow enough to say 2 or 3 words. I tend to be able to go about a quarter mile at a time, slowing to a fast walk for about 30sec intervals to catch my breath. So, I guess I'm wondering. Is it normal to not be able to go very far without loosing my breath? It frustrates me a little to not be able to just run at a constant pace like I see others doing.... But I know two weeks isn't much time to see results either. So, how do I work my way up? Just keep trying? Push through even when I am breathing so hard I can't talk? How do I reach a point of being able to run, even if it is at a slow pace, without stopping to walk fast? I feel almost like my body it's self could run for miles before my legs said "no more" but my lungs just aren't keeping up or something? I'm not sure what's going on, what I'm doing wrong or is this just normal when your first starting out? Also, I am breathing properly. In through the nose, out the mouth and its rhythmic with my steps. Sometimes when I get out of breath I find myself only mouth breathing, but I try not to do that and have found that it helps. But still! How do I make progress? And I know this is probably jumping ahead a little, but should I even try to I crease my milage at this point? If so, how do I go about that? I hope all that makes sense
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You're running too fast.2
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But.... Any slower and I'd just be at a fast walk :-/0
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blueeyez939 wrote: »But.... Any slower and I'd just be at a fast walk :-/
Then walk. Build up slowly. Try a run/walk interval program like couch to 5k. It takes time to build up your lungs and even more time to get your legs used to running. Take it slow. If you can't sing while you run you are going too fast.
Good luck.3 -
Yep. You need to slooooow dooown
It's probably the most common beginner problem.2 -
I'm pretty new to running much distance but in conversations with much longer time runners, they say (and I have found) that I seem most winded in the first mile but after that breathing evens out.
I also attribute leg strength to 1-1/2 yrs of strength classes like Pilates, yoga, P90x and Insanity. Squat a lot is my mantra.
I'm 52 years old so its not like I'm some spring chicken who is fit as a fiddle,1 -
Slow down and also breathing through your mouth is fine and normal for running. I'd only breathe through my nose if (a) I were taking it so easy that I wasn't even trying at ALL, or (b) temporarily because there were loads of flies.0
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I remember when I started running, around a mile I felt was my limit or my wall. So would jog, walk, jog almost the same pattern. Oneday decided to push out another quarter mile, best thing I ever done. I pushed passed my wall and although it was the slowest jog ever, I passed it and 5k followed quickly after.
I find the backend of the 1st mile the hardest, this is due to your lungs, muscles and heart rate all suddenly picking up. After your mile you settle in to a rythem and you wanna run just below you lactate threshold, your run will become more enjoyable and distance will increase.1 -
You can try doing intervals of walking and running. (Ex Run 3 mins Walk 2 mins Repeat until you finish) The walking helps you catch your breath and it'll be easier on your knees. You will get stronger and find its easier to run longer as you keep going. Good on you for starting!2
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You will get there in time. When I started I couldn't make it a quarter of a mile without feeling like my organs were going to burst. But I maintained a steady pace using my Garmin watch and pushed for a bit of extra distance each week. Even if it was just another tenth of a mile. Dont get too caught up in stats so early on in the journey, focus on form and enjoy yourself :-) the times and distance will come later1
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Walk/running, running/walk until you get to your official goal. Not only does your cardiovascular system have to get into proper shape, your legs, joints, ligaments and muscles do too. Remember you wanting your body to utilize oxygen. You can't rush the process or your will tax yourself out.0
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The hardest part of my current training is learning to run SLOW. The object of training is no longer to establish the pace at which you want to run your race and hold that pace for longer and longer periods until you reach your goal distance, (it used to be that way a while ago). Training is now to run at a "conversational pace", a pace at which you can hold a conversation and not be gasping for breath, and increase distance at that conversational pace. According to my coach, this "teaches" our bodies to burn fat, which is more plentiful but harder to access, rather that carbs, which are easier to access but more limited. In this way we build our endurance and stamina and, once this is accomplished, speed increases.
I've been at this training plan since July 4 this year, training for a Half Marathon September 25. Not only have I been able to increase my distance, my long runs to 13 miles, my 5K and 4 mile times have decreased, and the training runs are more enjoyable and I'm not burning myself out each and every week. I have also, knock on wood, kept away from injury.
Run/walk at a conversational pace. If you can't complete a sentence, you are going too fast, slow down. Walk if necessary. Start running again once you can keep that conversation going.
Increase you distance no more than 10% per week. Keeping at the conversational pace.
Keep at it. And you will get to your distance and speed will follow.
BTW, it is harder than it sounds to keep at that conversational pace, particularly at the beginning of any run. Trust me, you'll feel the effort as distance accumulates.
Enjoy.2 -
I just did my first run of week 4. Walk/run intervals are the way to go to be successful, I'm convinced. This is the longest I've ever been able to maintain any sort of running program (started off by doing my own "plan" with 30 secs running/1 min walking, and last week started using an app similar to C25K). While I haven't struggled too much with the cardio/breathing side of it (as I'm pretty fit as is), I've been very careful to build up slowly to allow my legs to get comfortable. Before, I would get shin splints within a couple of runs. Did research this time and know now what to do to prevent them, and one BIG thing is SLOW DOWN. I'm painfully slow (though today I slipped under the 8 min mile speed for one interval!
) but my legs feel good and I can feel my wind improving.
Also, the first interval or two is almost always the worst, particularly if I don't walk enough first. I figured out if I don't walk a solid 5 minutes to start, even if I just walked the dogs, every thing feels right and awful and my breathing sucks. So, make sure you warm up appropriately!!0 -
it's normal to be out of breath if you're not used to running. try c25k or a similar app and follow it religiously.it took me exactly 6 weeks to go from running 1minute and feeling exhausted and out of breath, to running 20 minutes non stop and feeling like i could go on.0
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Try a structured program like Couch to 5K (C25K). It has you run, walk, run, walk etc., increasing the running time gradually. It sounds like you are at a good pace to start out. Welcome to running!0
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You must slow down and take it one step at a time. It is completely normal to be out of breath however you must not exert yourself so I will agree with the people before me... start with a structured program like C25K and build up from there, at your own pace.
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If running continuously for miles was easy everyone would be doing it. A structured program like Couch to 5K is definitely a good idea as is slowing down. Speed is not the goal when you start running, endurance is. Once you get the endurance down then you'll work on speed. For now, keep working at being able to run for longer stretches at a time. The intervals of a C25K program and slowing down will get you to a continuous 5K run in about 2 months.
I do have to give you props for only running every other day to start. That's a big newbie mistake. Even if your lungs and leg muscles feel like you could handle it; your joints and other body parts need time to get used to it. Also, don't jump too far ahead in the C25K training. Again, you may feel like you can easily run farther distances but if you do too much too soon you'll pay for it in injury down the road.0 -
blueeyez939 wrote: »But.... Any slower and I'd just be at a fast walk :-/
If that's what it takes, walk.
It takes time to build up your aerobic base. Rather than running at a pace where you need to catch your breath try walking for 9 minutes and then running (slowly, as close to conversational pace as you can get) for 1 minute (repeat 3 or 4 times), then in a week or two walk 8, run 2 and so on until you can run continuously for 10 minutes with a 1 minute walk break. When you reach that point you have to decide if you want to continue with a run/walk method (google Galloway) or run continuously for longer periods.
Good luck & have fun!0 -
I ran in the Army for 20 + years, I found these things helpful.
stretch before and after
Breathe in though your nose, out through your mouth
track your heartrate to determine a workout speed you can continue.
use headphones and upbeat music so you can't hear your panting, it will also increase your pace.
If you want to increase your pace, look at your footlengths, can you lengthen your stride , (less steps more distance)
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I ran in the Army for 20 + years, I found these things helpful.
stretch before and after
Breathe in though your nose, out through your mouth
track your heartrate to determine a workout speed you can continue.
use headphones and upbeat music so you can't hear your panting, it will also increase your pace.
If you want to increase your pace, look at your footlengths, can you lengthen your stride , (less steps more distance)
Some of this is good info but there's been a few changes in thinking around running over the past 20 years or so. One of those deals with stretching. I was a gymnast back in the day so was surprised, myself, when I found that static stretching before exercise is now considering a big no-no. Dynamic stretching has been found to decrease injuries if done before a workout, static stretching can be done after the workout when muscles are fully warmed up. I usually start with a 2 minute brisk walk followed by some stretches I found online to activate my glutes, hamstrings and hips.
Listening to music to drown out your panting actually made me LOL. I am apparently a loud panter because I can still hear myself over mine....
The last thing you want to do is lengthen your stride, especially when first starting to run and you're going slowly. 180 steps per minute (90 each side) is the optimal cadence for running because it keeps your steps short and your feet under your center of gravity. When running really slowly it may be a bit lower than 180 but the point is to keep your feet beneath your body and not landing out in front of you. This reduces impact and that reduces injuries. Experts are now saying that where your feet land is more important than on which part of your foot you land when running. Longer strides are for sprinters because their bodies are leaning forward and the center of gravity is farther out.4 -
You should try HIIT training. Go all out for 30 seconds then rest/walk for 30. Do that 20 times.0
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Dynamic stretching has been found to decrease injuries if done before a workout, static stretching can be done after the workout when muscles are fully warmed up. I usually start with a 2 minute brisk walk followed by some stretches I found online to activate my glutes, hamstrings and hips.180 steps per minute (90 each side) is the optimal cadence for running because it keeps your steps short and your feet under your center of gravity. When running really slowly it may be a bit lower than 180 but the point is to keep your feet beneath your body and not landing out in front of you. This reduces impact and that reduces injuries.
I agree 100%. I also start with a brisk walk (2-5 minutes depending how I feel and how cold it is outside I need more time in colder days) and the do some dynamic stretches.
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You should try HIIT training. Go all out for 30 seconds then rest/walk for 30. Do that 20 times.
For an out of shape beginner? I'm no running coach, but I couldn't think of much worse advice to give. High injury potential, lots of DOMS and the fact that HIIT (if done correctly) is very painful/exhausting and a brand new runner would be a lot more likely to just give up than continue doing it. HIIT is all the fashionable/trendy thing right now, but I don't consider it a beginner workout. 20 sprint reps at a 1:1 work/rest interval would have most beginners lying on the ground in a puddle of their own puke.
@blueeyez939 - Run as slow as you need to maintain a conversational pace. If it's no faster than a fast walk, so be it. Speed will come with time as you build/improve your aerobic base. When I first started running, I couldn't even make it a mile, my legs were hurting and I was gasping for breath. Turns out I was trying to run way too fast and once I slowed down (yes, to not much faster than a fast walk), I was easily able to start running farther with a lot less pain and suffering.
I agree with others that the first 5-10 minutes are the worst, that's always the time I have to fight the urge to quit. I once saw it said as "embrace the suck" - just work through it until you're warmed up and settled into your pace. Once you get past that point, the whole experience becomes a lot more comfortable/enjoyable.4 -
I was like that at the start. Took about four weeks of C25K before my lungs settled and longer for them to stop complaining at all. Now I can run an hour and a half before mine start to complain. My legs wobble first now. It takes some of us a while to train our lungs.1
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I second the above posts about a program. I know what it's like to be eager and wanna just jump into it at 1000% but take it easy and gradually move up on your mileage so you don't injure yourself. It takes some time to get your body acclimated. I used to think a mile or two was tough, now I'm running 4-5 days a week, min. of 4-7 miles on week days and double digits on my weekends. You'll get there.1
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Running is a gait, not a speed. Especially on those days when it's hot and humid, when I started I could sometimes walk faster than I could run, and that's okay. It's better (and safer, and more fun) to rack up slow, easy miles than it is to keep burning yourself out. I liked C25K, but I highly recommend you find any program that seems interesting (Zombies! Run is a popular one too).2
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slow down, your "stamina" runs should be easy runs (able to hold a conversation). You can do speed work via "intervals" and sprints to work on speed. Only increase you mileage once you can hold your current speed easy for 2 weeks and then only by 10%. I train for triathlons and they say to wait 2 days in between runs. Cross train, bike, weights ect. on the two days in between. You need to rest just as much as increase mileage to improve your times. I am not that fast but can "push" myself for a sub 46 minute miler. Not bad for a 47 year old guy that has just started running a few years back. My run week is a 8 mile run on sunday , then wed and Friday, a 1 mile run jog, followed by 12- 25 yard sprints then a moderate 4.5 run. Monday is REST day! Tues, Thurs and Saturday are bike days. I am finally back to "enjoying" running!1
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Hey OP, don't worry about your speed. I think i could walk faster than run when i started (brother and husband both 6ft2.. i have to walk pretty fast to keep up). People did actually walk past me on several occasions. Also had a retiree jog past me A LOT... seriously good motivation that.
Have you looked into running or triathlon clubs in your area? Btw you don't need to be at all interested in doing a tri, or the swim/bike part of the training to join a tri club (i certainly didn't! ended up getting well into it though). The club should cater for complete noobs and be all welcoming, they will give you coaching/advice on your posture, cadence, gait etc and running with others is great fun. Don't worry about 'holding others up', this is what club training is for. Clubs will also alter the run training they're doing, so you'll get distance runs, hiits/fartlek and short fast runs to choose from and can then incorporate that into your solo runs.
If you don't already have one get a run/tri/sports logging watch or fitbit, it doesn't need to be fancy or expensive but the more you can pay the better it will work. If you can afford one with GPS it'll work better than one that works on movement alone. Try ebay for secondhand ones. Check out the amazon reviews for anything you're interested in before buying it though as some watches are just useless, even from well known manufacturers.
Also, if you don't do it already, try doing some weight and body-weight training that focusses on core/back and legs. Again, a gym with free instructions, classes or PT is best for this if you've not done it before as posture and not overdoing it is essential.
Don't worry about your speed or distance for now, concentrate on posture, gait and breathing (one at a time), they'll soon fall into place for you.
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If you want to be able to run farther and faster, you have to learn how to run slow. Running slow means moving at a pace where you can comfortably carry on a conversation (in full sentences) with someone, without gasping for air.
Most of your runs (80%) should be done at the aforementioned type pace, which often correlates to one being in heart rate zone 2, which is your aerobic base zone.
Don't worry about other people passing you. What matters, is you running at a pace that is congruent with your current fitness level.
Over time, work on building up to 5 - 6 days a week of running. As a beginner, 3 days a week is fine. You want to be careful not to get any overuse injuries.
Running produces a lot of stress and strain on the body. Your ability to utilize oxygen will improve much faster than your tendons, joints and bones adapting to your running. As such, you need to be very mindful of your pace and your posture.
Last, but certainly not least, make sure you have the right kind of running shoes for your needs. Wearing the wrong shoes can make for some ugly injuries. It would be a good idea to get properly fitted at your local running store the first time. After that, you will have a better idea of what to look for in a good running shoe.0
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