Walk to run?

melodymccolm9280

Started dog walking long distance max has been 5 miles at a brisk pace, want to start running but think I'll run out of breath and energy to quickly

T0M_K

start by walking then just do a jog between electric poles or something. you will eventually get stronger and with more lung capacity. worst thing you could ever do is to try to run to far. baby steps. its FAR better on your joints, you lungs and more than anything each small jog is a mental accomplishment.

don't stress it. just jog a little, then walk till your wind is back. anything is better than nothing. good job so far! and btw...your dog loves you for it!

T0M_K

oh also, check out couch potato to 5k. c25k app for your phone. great gradual beginning running app.

Naija82

Tomk652015 wrote: »

oh also, check out couch potato to 5k. c25k app for your phone. great gradual beginning running app.

I second the couch to 5k! It will really help you build up to running distance without injuring yourself or doing too much too soon

FitnessGirl11mfp

Following as I am also trying to become a runner.

jgnatca

I took the Learn to Run class at my local Running Room store.

Of course we run out of breath quickly when we first start out. It takes a while for our bodies to adjust to new demands. But our bodies are far more adaptable than you might think.

At the end of my eight week course I could run twenty minutes straight. But I've settled down to a three minute run (walk for one, repeat) for a total of 5 K. That seems to be my sweet spot.

The brochure for my run class said I'd be ready if I could run for one minute solid. So in the privacy of my own fears, I got on a treadmill and upped my pace for a full minute. I was ready.

Haven't looked back since.

RoxieDawn

I started with walking.. then brisk walking, then walking and running, to running.. I did not follow any program. I am however a runner from the past.. Two years ago when I set out to get off my butt I did not set out to run again, but it happened. I too haven't looked back.

Take your time, if you need a step by step guide to follow find one like C2K, but make sure you enjoy it and have fun!

MsRuffBuffNStuff

I have the same fear - plus I'm pretty sure I'd just trip over my dog ;-)

GottaBurnEmAll

Having a good walking base really, really helps. It also helps if you walk hills too.

I used C25K, and repeated it as needed. It's a great program, and you can take your time with it.

The thing with running to remember is that it's not about going fast. Someone once said on here that running is a gait, not a speed. I've never forgotten that. Just take your time and remember that your pace when you start shouldn't have you so fast that you couldn't carry on a conversation or sing along to some music.

katharmonic

Go slooooooooooowly.

C25k is great. I took a walk to run class at my local Y. It was fantastic! I started as a total non-runner, could not run for any amount of time. That was 13 months ago. Last weekend I did a half marathon and ran the whole thing. You can do it!

courtneyfabulous

You could do intervals. I used to just walk and hike and hated running (it hurt, I got out of breath quickly, etc). But I learned that hiit cardio (high intensity interval training) is much more time efficient because you burn more calories in half the time of steady state cardio.

One form of hiit is doing sprints alternated with walking. At first I could only jog and walk. Then my body adapted and I would run and walk, now I do a combo of running & sprinting alternated with quick paced walking. It takes time to get your body used to it, also the lighter you become from losing weight the easier it becomes.

I like to use a running track for this. I found one at a nearby university that has a rubberized surface so it's easier on the joints. It's free to use too. I walk on the curved portions and run or sprint on the straight sections. You can also get an interval timer or timer app and do the intervals anywhere- set the timer to 1 minute of walking & 30 seconds of running for a starting point. You can adjust this to even intervals as you get better if you want.

For hiit cardio you only need to do 20 to 30 minutes, but I walk a few laps for my warm up & cool down so it ends up being around 40 minutes total.

There's other types of hiit cardio too- body weight exercises (alternating hard ones like burpees with easy ones like walking in place), plyometric exercises, stairs (your high intensity interval is going up the stairs, your low intensity interval is going down them).

Might want to try this since it's time efficient & very effective. I still do long walks once in a while, and hikes, but I feel like I get a better workout and it's less hard on my body to do hiit cardio.

nowine4me

All of the above and make sure you have properly fitted running shoes.

cwolfman13

I started out walking and then did c25k. I would recommend going to a running store to get properly fitted for running shoes...they will analyze your gait and provide you with several options for the proper shoe based on whether you pronate, you are neutral, or you supinate.

courtneyfabulous

Yes get proper shoes!

courtneyfabulous

And a good sports bra- I actually have to wear 2!

Fun peppy music helps as well.

angelahammon

Im currently doing couch to 5k app, I'v finished week 4 day 3, iv managed to run for 5 mins without stopping, before i could not run for 30 secs without being out of breath, such a great app!!

melodymccolm9280

Thanks everyone x

JennieMaeK

Another vote for C25K, I did it last year. Took me a bit longer than the 8 weeks as I had to repeat a few weeks, but now I regularly run 5k. Have decided to build up to 10k by the end of the year and then maybe look at a half marathon in spring.

Another good app is the Zombies, Run 5k. Similar to C25k with the walk/run program, but a little less structured.