Beginners running - How can I keep going?!

Misssynth

Hi! I haven't used MFP for aggesss so I thought I best say hello too.

I've recently started running, and entered into my first 5k race in March which gives me lots of time to train. I'm aiming for the 30 minute mark. I'm currently doing it in about 40 to 45 minutes but I'm really struggling to keep running. I do run/walk intervals (more running than walking) but I can't seem to break through and just keep running. Any tips on how to push past this?

(I don't know if weight is a factor, I'm currently 197lb so maybe it will get easier the lighter I get?)

RoxieDawn

C2K program.

aimingforjoy

^^ Yep. It worked for me at 265 and again at 250, when I fell off the wagon. Finished a half marathon less than a year ago. I'm currently doing C25K again, after a lengthy surgery recovery derailed me.

jdawson002

I have literally just finished my first 5K without stopping or walking and done it in 34 minutes. Maybe increase your speed whilst your doing run/walk intervals and eventually you'll do more running than walking at the increased speed until you do the full 5K.

Good luck with the race

Misssynth

I started running at the very beginning doing the C25K but I found it annoying, asking me to walk when I could have gone on running longer and asking me to run when I was at busy road crossings or something, plus I find the weight of my phone on my arm annoying so chose to only take out my mp3 player instead.

TavistockToad

To get quicker, run farther.

If you can do 5k in 40 minutes, work on upping your distance once a week to 6, 7, 8k.

RoxieDawn

Misssynth wrote: »

I started running at the very beginning doing the C25K but I found it annoying, asking me to walk when I could have gone on running longer and asking me to run when I was at busy road crossings or something, plus I find the weight of my phone on my arm annoying so chose to only take out my mp3 player instead.

Practice Practice Practice..

I needed something that helped me in the form of device..

Philtex

Misssynth wrote: »

I started running at the very beginning doing the C25K but I found it annoying, asking me to walk when I could have gone on running longer and asking me to run when I was at busy road crossings or something, plus I find the weight of my phone on my arm annoying so chose to only take out my mp3 player instead.

I did C25K on the treadmill when I started running. No busy intersections there.

mgalovic01

Try to land on your toes to absorb some impact with your calves. This will take stress off your joints. It will also make your calves really sore, so you'll need to give them time to recover. Two-a-days, one in the morning, then one workout in the evening builds endurance quicker. I found it takes two days for the soreness to really hit me, so I'll run for two days in a row, then take 2 or 3 days off from running. On days off from running, you could ride your bike, do body-weight push-ups and squats to continue to build cardiovascular endurance.

JennieMaeK

You could also try the Zombies, Run 5k app. It's similar to C25K as it's a walk/run program, but a little less structured. Many times there are "free form runs" where you walk/run as much as you like in a certain time frame.

For example, the first workout is:

• 10 minute warm up walk
• 1 minute walk/15 sec run (repeat 10 times)
• 10 minute free form run

Depending on your level, the first few weeks might be easy, but it slowly increase (same as C25K).

TavistockToad

Also, if you can do it in 40 mins with walking intervals I think you could probably do 5k without stopping if you wanted to, running is mostly in your head...

peleroja

If you can't run longer, try running slower. If you can do 5K in 40 min of run/walk intervals, you can probably do 5K in a similar time frame without walking just by running slower/at a lower intensity. Slow down until you can talk comfortably while you're running and it will help you keep running longer.

dewd2

mgalovic01 wrote: »

Try to land on your toes to absorb some impact with your calves. This will take stress off your joints. It will also make your calves really sore, so you'll need to give them time to recover. Two-a-days, one in the morning, then one workout in the evening builds endurance quicker. I found it takes two days for the soreness to really hit me, so I'll run for two days in a row, then take 2 or 3 days off from running. On days off from running, you could ride your bike, do body-weight push-ups and squats to continue to build cardiovascular endurance.

Be very careful with this advice. Purposely changing your stride for no other reason than because a stranger told you can lead to injury (achillies and/or knees). There is no 'correct' way to run.

msf74

Run more.

Run slowly.

Run further.

Unknown

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PaulaS1220

I would really recommend giving the C25K app another chance. Yes, you may think in the beginning that you can run longer, but it won't always be like that. It truly helps you build the endurance and distance at a pace that is comfortable for brand new runners. And as a newbie, it's super helpful to have a set plan to follow.

And if not, ditto the advice above to run more, slower, longer.

Misssynth

Thank you. I'm going to take a lot of your advice on board (minus the one about running twice a day, I don't have the time nevermind the inclination and I don't want to injur myself)
I think tbh it's mostly in my head, I need to break through the barrier of me thinking I need to walk. It's just... Doing it!

VintageFeline

It's very probable it's psychological more than anything. Was talking about this with a new to running but already fit friend. We find there's a point at which your legs get a bit tight, for us around 5 minutes and if we can just run through that our legs settle into it and we can keep going after that.

MeanderingMammal

I'd echo the advice above around slowing down a little to allow you to run continuously for the distance. Once you can do that, start working on going up to 10K and your 5K time will improve significantly by virtue of that.

Ignore any advice about anything more complicated than just running longer, as a newbie runner you don't get any benefit from that.

And ignore everything from the individual who suggested two-a-day, that's advanced endurance related stuff and more likely to injure you than anything else at your stage.

z4oslo

Misssynth wrote: »

Thank you. I'm going to take a lot of your advice on board (minus the one about running twice a day, I don't have the time nevermind the inclination and I don't want to injur myself)
I think tbh it's mostly in my head, I need to break through the barrier of me thinking I need to walk. It's just... Doing it!

Yes, it just about wanting it enough.
Ive done C25K now for 8 weeks, and just ran 5k. I was very unfit when I started, and I also have the age against me. (And it probably didnt help that I smoked 20 a day for the last 30 years either)

I used to zombies run 5k training program, and it worked really well for me. I really liked that they had the "free form run" where you could run/walk for 5 min, then 10 and in week 4 15 min. I always tried to run all me free form runs, and it payed off in the end.

You will feel so good when you do it for the first time. Just remember to set new goals for yourself to keep pushing yourself.

H_Ock12

Don't let yourself walk....if you need to slow down, slow down, but keep it at a light jog. If it helps, pretend there's a drill sergeant yelling in your ear and incorporate a "punishment exercise" for yourself if you stop running (burpees and pushups are good motivators).

Misssynth

VintageFeline wrote: »

It's very probable it's psychological more than anything. Was talking about this with a new to running but already fit friend. We find there's a point at which your legs get a bit tight, for us around 5 minutes and if we can just run through that our legs settle into it and we can keep going after that.

Yeah I think that's it, my legs start to get tight and my brain goes 'ok walk now until they losen again' and it's just a cycle of that. I need to push myself to run through it.
I do a lot of gym work too, and I don't have this problem weight training or using the cross trainer. Just something about running!

fattothinmum

Start slow and speed up once you're past the protesting phase. It takes me about 1.5k for my heart and lungs to settle, but outside Ibhave a wee hill at the start and sometimes calves protest for 10 mins, but after that it's fine. Some of us will never be fast. If I ever hit 5k in 30 mins, I'll throw a party. But, I can run for over an hour and a half, so I don't worry about it. I'm not that tall either, so that's my excuse.. old and short legs...

peleroja

Misssynth wrote: »

VintageFeline wrote: »

It's very probable it's psychological more than anything. Was talking about this with a new to running but already fit friend. We find there's a point at which your legs get a bit tight, for us around 5 minutes and if we can just run through that our legs settle into it and we can keep going after that.

Yeah I think that's it, my legs start to get tight and my brain goes 'ok walk now until they losen again' and it's just a cycle of that. I need to push myself to run through it.
I do a lot of gym work too, and I don't have this problem weight training or using the cross trainer. Just something about running!

Whoever said above that running is just as much a mind exercise as a body one was right IMO. Not always - some runs are easy and even a joy, totally - but there is something about distance running for a lot of people that requires some mental fortitude, and that takes practice.

I mean, I'm sure there are people who do it effortlessly but from what I know anecdotally from talking and reading with other runners, I'm not an anomaly in that during a lot of my runs there is an inner monologue of "okay, keep breathing, don't slow down, no you can't turn around yet, by the end of this block it'll be six miles and you can turn around, no, keep going, you can make it to that street and then you can make it to the next park and then you can make it to the intersection, how far have I gone now is it another mile yet, have I slowed down, okay keep going, hey you have to turn that corner before you stop, no you don't need to stop you can go ten more blocks, don't look at the street signs don't count the street signs keep going," etc etc etc. My body is fine and my body can keep running without anything bad happening, but sometimes it's a test of willpower with my brain. I sometimes need distractions because my brain isn't trained well enough yet, so I do use music and audiobooks and Zombies, Run! and new routes and whatever else I can employ to turn my run into an enjoyable experience.

For treadmill runs, I'm even guilty of reading books on my tablet and I don't care. I get that for some people, running is this meditative, endorphin-y thing and they don't want to spoil it with distractions, but for some of us it's just....exercise, that is sometimes fun and sometimes hard work. And sometimes it's more like Type II fun. Regardless, the better you get at it the more fun it is and then the days where it's a joy happen more frequently in my experience (unless you keep challenging yourself to go faster/longer/harder...)

sadiebrook223

It will get easier the lighter you get. I started at 267 lbs and could barely jog for 30 seconds at a time. It took about 9 months and 100 lbs to get to an 11 minute mile, and I didn't hit a 9 minute mile until I was at 155 lbs or so...and then I stopped running because I hated it so much. But I'm back at the walk/jog/run portion of it again.

NikolaosKey

Keep it slow and stretch, stretch stretch. Dont give up, run at least 4 times per week. Walk/run or just walk if you have to. Do not worry about time and distance, it will come eventually. Dont push yourself you might have an injury which is huge setback. Again, stretch more

Misssynth

sadiebrook223 wrote: »

It will get easier the lighter you get. I started at 267 lbs and could barely jog for 30 seconds at a time. It took about 9 months and 100 lbs to get to an 11 minute mile, and I didn't hit a 9 minute mile until I was at 155 lbs or so...and then I stopped running because I hated it so much. But I'm back at the walk/jog/run portion of it again.

Thank you for this! I'm at 13min mile at the minute and I did think it has something to do with my weight too, as I could go on the cross trainer at a high resistance forever. Just gotta keep going I guess

Misssynth

NikolaosKey wrote: »

Keep it slow and stretch, stretch stretch. Dont give up, run at least 4 times per week. Walk/run or just walk if you have to. Do not worry about time and distance, it will come eventually. Dont push yourself you might have an injury which is huge setback. Again, stretch more

I can't fit in 4, I do two 5k and two gym sessions currently but I work 2 jobs and also study at university so time is very precious! Hoping to work out a safe night time circuit to do a smaller run one evening after work too if I can figure out where to go.