Why is running getting harder?

kayleen4246

I am completely new to running but I have started to try to improve my health (I am 5'6 and 210 lbs.). Ideally, I want to be able to run a 5k with my daughter. I have been run/walking for about 4 weeks 3x/week, a mile each time. I was trying to get to the point where I could jog a solid mile and than work on distance but I'm not having much luck. Currently I walk at a 3 and jog at a 4ish on the treadmill. I can run for about a minute at a time and average about a 19-20minute mile which I know is awful. The fastest I've done is 18 min mile. My problem is when I jog- even when I slow it to a 3.5 my calves/shins and lungs burn to the point I have to stop and walk for quite a ways. I stretch before running. I thought things would get better the more I did it but it's actually getting harder. I'm completely new to this and was hoping I could get some advice on what I'm doing wrong. Thank you!

cwolfman13

Have you been fitted for proper running shoes?...like actually fitted for gait, etc?

kayleen4246

No I haven't. I've been wearing just regular tennis shoes. Do the shoes make a big difference?

janejellyroll

kayleen4246 wrote: »

No I haven't. I've been wearing just regular tennis shoes. Do the shoes make a big difference?

Shoes make a HUGE difference for me, huge.

7lenny7

A couple things.

First, your pre-run stretching...is it static or dynamic stretching? If it's static (touch your toes) stretching, stop. It's doing more harm than good. Dynamic stretching prior to running is good but for me, that means starting out at a walk, then a brisk walk, then finally breaking into a slow run that gradually ramps up to the pace I want.

Second, make sure you're not overstriding. By that I mean you're not taking steps where your foot lands in front of your body. You want short, but quick strides. Ideally when your foot comes down it should land just below your hips, not out in front of you. If you're feet are landing in front of you, then you're slowing down with each stride and your body is absorbing impact. Not good.

Go slow. You want to be going slow enough that you can carry on a conversation. If you can only get out a few words before gasping for breath, you're going to fast. It's going to take time to build up the cardiovascular ability to run a mile, and even longer to build up your muscles, tendons and bones to run farther distances. If you you think you're running slow, you're probably not running slow enough. When I started with an experience runner he made me run so slow to start that I was sure that I could walk faster than I was running. That's what you want.

Finally, it is AWESOME that you started running, particularly for the reason you state. Running with your daughter will be super rewarding for both of you! If you've been at it for 4 weeks already, you definitely have the mindset to continue. Make some adjustments as I've described and it will start to become a much more enjoyable experience.

Limsha

try C25K NHS programme a great UK free programme that most people running for 30 min in 9 weeks (couch to 5K) also has an online forum that is great for support and advice from your peers and graduates of the programme. you can do it all at your own pace.

cwolfman13

kayleen4246 wrote: »

No I haven't. I've been wearing just regular tennis shoes. Do the shoes make a big difference?

Proper running shoes are huge if you're going to run with regularity. They're not going to do anything for your lungs burning, but they will help immensely with what sounds like shin splints.

A running store (not just some sporting goods store) will put you on a treadmill and analyze your gait to determine if you pronate, are neutral, or supinate and provide the right shoe (in a few different brands) for you. If you supinate and you wear a shoe that is designed for a someone who pronates, that causes a lot of problems...if you pronate and wear a neutral shoe, it's going to cause a lot of problems, etc.

jessiferrrb

have you cut your calories more since starting? it's important to keep your deficit manageable with your increased fitness so that you have fuel for your workouts. also, the shoes make a big difference, especially with shin splints.

kayleen4246

I think we have a couple running stores here in town so I will try that out. Thank you for the advice! I haven't made any huge calorie adjustment since I started. Just trying to make sure I'm taking in less than I am burning. I never realized how technical running is. And I have been static stretching so maybe that's part of it as well.

WhitneyDurham777

Calves and shins I would say probably not a shoe problem. Calf and shin problem usually show up when people start forefoot striking. Knee problems usually show up with people that heel strike. You are out of breath. Take it for what it is. Running takes time. I will be feeling great about my running for a while, then I get sick. Or something starts hurting and I feel like I am starting over. Everything you are doing is perfect. Losing weight by changing diet might have the biggest impact on your running right now. Be patient enjoy the time you spend running. You will get there!

Ninkyou

kayleen4246 wrote: »

my calves/shins and lungs burn to the point I have to stop and walk for quite a ways.

This is exactly what happened to me. It hurt so bad. In my case, it was trying too much too soon. Consider scaling it back. Slow things down. If you have to walk the whole thing, then walk it. Get your endurance and fitness level up and then try again.

dewd2

I suggest sticking to a structured program like Couch to 5K instead of trying it on your own. This type of beginners program will help prevent you from over training and it will provide goals for you. You can also check at your local running store for classes/programs for beginner runners.

Good luck.

ritzvin

You could try run/walking with shorter run intervals for longer periods of time. Also- if weather cooperates, outdoors instead of treadmill might help with the shins (not having full immediate control of your pace as you get out of breath, might be causing some extra issues with your running form).

goldenday

The very first time I tried jogging on my own, I did too much too soon. The result was awful shin pain with normal non strenuous walking. I would suggest taking it much slower- to allow yourself to recover before trying to continue. Get proper shoes and see your doctor to rule anything else out. Would it be possible for now to switch to an exercise that had less impact like swimming, yoga, cycling or using a cross trainer?

Espressocycle

Sounds like your body is forcing you to do interval training - short bursts of effort followed by less effort. The good news is that this kind of exercise is actually incredibly effective at improving fitness. So keep it up. Over time, you'll be able to go faster, longer.

bketchum1981

Even when your strength and endurance are at their peak, the first mile is tough. When your breathing becomes regulated, the run becomes easier (less lung burning).

Gait analysis and good shoes are a MUST.

Azdak

Basically, you are trying to do an activity that you aren't ready for. Running at any speed requires a certain level of fitness. You can't just "will" yourself to run if you don't have the basic fitness level to do so.

If you still want to try and push it, then my suggestion would be to start with whatever duration you can handle, even if that is only 20-30 seconds. Then walk/recover for 2-3 min or whatever it takes. Try to repeat that 6-8 times. Don't push yourself to the point where you can no longer continue during the running intervals. Stop when you feel like you can still do more. It should allow you to do more total time running. Work up from there. I would use some other exercise, at a level that is more tolerable, for the bulk of your cardio training.