I need help with running
mandystar
Posts: 271 Member
Ok, so I am really bad at running. My legs get so tired and I get super out of breath. Because of this, I avoid it at all costs. The problem is, I'm doing warrior dash in 4 weeks and I need to get it together. When I ran it last year, I had to walk pretty much the whole way because I just couldn't hack it. Any tips and tricks to help me get ready?
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Replies
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Plan on walking this year. No shame, just have fun. If you want to be a runner, you need to run.13
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You're doing it wrong. Get a plan and slow down. Way down. You should not be out of breath.
Try something like Couch to 5K. It will take many weeks so I'd forget about running the race. Walk it if you must.12 -
When you say slow down, what do you mean? Slower pace? Shorter distances?0
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TavistockToad wrote: »
Glad I'm not the only one who sings to themselves when they run6 -
1. Start 8 weeks ago
2. Run slower, run shorter.
3. Build slowly
4. C25K is a good pacing program.
Bottom line is that you're going to have to walk/run walk this year, you've not left yourself enough conditioning time. The plus side is that if you start C25k this week, you'll at least have a planned run walk cadence for your event.9 -
When I try to get into it my pace is more of a "shuffle" and even then I walk some. I then slowly increase the duration and distance. Eventually I hope to increase speed but I've never gotten faster than a 12-13 minute mile.
But I agree that 4 weeks isn't really enough time to see much progress.2 -
Slower pace is best way to start. don't try to run a 10 minute mile out of the gate. Slow it way down to just above walking pace. then try only running 1 mile, then walking 1/2 mile, etc. Try a program like modified c25k. Sounds like you only have four weeks but if you are already running then you could make something work.2
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Absolutely do C25K, even if you can't do the whole programme before your race, start with it. Also agree on slowing waaaay down. I used to get out of breath even after running for months. Then ran with a heart /bp monitor a few years ago to find a good pace for me and it's changed everything. You don't need a gadget though, as everyone says, just need to be able to talk. Jog, don't run
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Keep it fun, the only way to get better is to run more and prepare. Good luck!1
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There is nothing wrong with walking a race. There have been walkers and run/walkers in every race I've ever run, from the 5k up to the half marathon. Start C25K now, plan to walk the race this year (maybe aim for a slightly faster walking pace than last time), and run next year.1
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Here is a generic plan I used. Plan to exercise three days a week with at least one day in between for recovery.
Week 1
Day 1:
Run 1 minute then Walk 60 seconds (10 times)
Cool down
Day 2:
Run 2 minutes and walk 60 seconds (8 times)
Cool down
Day 3:
Warm up to the 1/2 mile marker
Run walk to the 1 1/4 mile marker
Cool down
Week 2
Day 1:
Warm up with a brisk 5 minute walk
Run 6 minutes/walk 90 seconds, Run 3 minutes/walk 90 seconds (2 times)
Cool down
Day 2:
Run a large hill, roughly 1/8th of a mile in distance 10 times (walk down)
Cool down
Day 3:
Warm up with a 1/4 mile walk
Run 12 minutes with a 2 minute rest (2 times)
Cool down
Week 3
Day 1:
Warm up with a brisk 5 minute walk
Run 400 meters walk 400 meters (5 times)
Cool down
Day 2:
Warm up with a brisk 5 minute walk
Run 6 minutes rest 90 sec. Run 4 minutes rest 90 seconds (2 times)
Cool down
Week 4
Day 1:
Warm up with a brisk 400 meter walk
Run 400 meters walk 400 meters (5 times)
Cool down
Day 2:
Warm up with a brisk 5 minute walk
Run 12 minutes walk 90 seconds (3 times)
Cool down
Day 3:
Run your event!
Cool down consists of a stretching routine of lunges front/back and left/right, feet-spread leg stretches, groin stretch, all preceded by at least one minute of walking. I used this over 12 weeks to prepare for a 5k. I adjusted my recommended increases based on your plan for 4 weeks from now.5 -
calderstrake wrote: »Here is a generic plan I used. Plan to exercise three days a week with at least one day in between for recovery.Week 1
Day 1:
Run 1 minute then Walk 60 seconds (10 times)
Cool down
Day 2:
Run 2 minutes and walk 60 seconds (8 times)
Cool down
Day 3:
Warm up to the 1/2 mile marker
Run walk to the 1 1/4 mile marker
Cool down
Week 2
Day 1:
Warm up with a brisk 5 minute walk
Run 6 minutes/walk 90 seconds, Run 3 minutes/walk 90 seconds (2 times)
Cool down
Day 2:
Run a large hill, roughly 1/8th of a mile in distance 10 times (walk down)
Cool down
Day 3:
Warm up with a 1/4 mile walk
Run 12 minutes with a 2 minute rest (2 times)
Cool down
Week 3
Day 1:
Warm up with a brisk 5 minute walk
Run 400 meters walk 400 meters (5 times)
Cool down
Day 2:
Warm up with a brisk 5 minute walk
Run 6 minutes rest 90 sec. Run 4 minutes rest 90 seconds (2 times)
Cool down
Week 4
Day 1:
Warm up with a brisk 400 meter walk
Run 400 meters walk 400 meters (5 times)
Cool down
Day 2:
Warm up with a brisk 5 minute walk
Run 12 minutes walk 90 seconds (3 times)
Cool down
Day 3:
Run your event!
Cool down consists of a stretching routine of lunges front/back and left/right, feet-spread leg stretches, groin stretch, all preceded by at least one minute of walking. I used this over 12 weeks to prepare for a 5k. I adjusted my recommended increases based on your plan for 4 weeks from now.
Did you seriously suggest compressing a 12 week progression program into 4 weeks? Did you just cherry pick random times/distances from an existing program and just skip/jump around?
Have you got any idea what sort of injuries that's likely to cause?
There's a reason the standard progression programs take 9-12 weeks. That's because that's how long it takes to go from not running to running for 30 minutes. And you've got your patient running 24 minutes on week 2. and 36 minutes on week 4.
On C25K,
Week one is 8 minutes of aggregate running per session
week 2 10
week 3 9
week 4 16
week 5 15-20
week 6 18-25
week 7 25
week 8 28
week 9 30
OP, don't even consider anything like this program unless you want pain and injury.
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stanmann571 wrote: »
OP, don't even consider anything like this program unless you want pain and injury.
I'll add that the kind of injuries you could get are not minor. They're the type that put you out for weeks or months (achillies, hairline fractures, etc).2 -
When you say slow down, what do you mean? Slower pace? Shorter distances?
Probably both. Start short & slow and gradually build up. When I started running years ago I could barely go around the block without feeling like I was going to die. Started off with 9 minutes walking & 1 min super slow running, the 8 min walking with 2 min running until I could slowly run 10 minutes straight and then built from there.
Now my favourite distance is a half-marathon (13.1 miles) that I run continuously, haven't beaten 2 hrs yet but I'm working on it.1 -
stanmann571 wrote: »
OP, don't even consider anything like this program unless you want pain and injury.
I'll add that the kind of injuries you could get are not minor. They're the type that put you out for weeks or months (achillies, hairline fractures, etc).
Just to follow up. Last year I did my first 10 K. It was week 5 of my C25K. The only modification I made was I took an extra rest day before and after and ran week 5 D1 twice(just for timing/pace considerations) At some point, I skipped a run interval and began walking the run intervals and running the rest intervals.0 -
I'm an experienced, life-long runner, have never run a race, and after a long winter of being lazy, am restarting my running program. The first rule of running for a beginner is, never add more than 10% per week. If you can't afford or don't want to buy the C25K program (it used to be free everywhere; I don't know what happened), you can go out and start jogging a little bit, on your own. The key is to pick the right starting point--what's your age, weight, current status of fitness (what CAN you already do, running, walking, etc?)
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I'm an experienced, life-long runner, have never run a race, and after a long winter of being lazy, am restarting my running program. The first rule of running for a beginner is, never add more than 10% per week. If you can't afford or don't want to buy the C25K program (it used to be free everywhere; I don't know what happened), you can go out and start jogging a little bit, on your own. The key is to pick the right starting point--what's your age, weight, current status of fitness (what CAN you already do, running, walking, etc?)
It's still pretty ubiquitous. I used the Zen Labs version, and downloaded a paper copy for reference. I have no idea where I got the PDF from.0 -
calderstrake wrote: »Here is a generic plan I used. Plan to exercise three days a week with at least one day in between for recovery.
Week 1
Day 1:
Run 1 minute then Walk 60 seconds (10 times)
Cool down
Day 2:
Run 2 minutes and walk 60 seconds (8 times)
Cool down
Day 3:
Warm up to the 1/2 mile marker
Run walk to the 1 1/4 mile marker
Cool down
Week 2
Day 1:
Warm up with a brisk 5 minute walk
Run 6 minutes/walk 90 seconds, Run 3 minutes/walk 90 seconds (2 times)
Cool down
Day 2:
Run a large hill, roughly 1/8th of a mile in distance 10 times (walk down)
Cool down
Day 3:
Warm up with a 1/4 mile walk
Run 12 minutes with a 2 minute rest (2 times)
Cool down
Week 3
Day 1:
Warm up with a brisk 5 minute walk
Run 400 meters walk 400 meters (5 times)
Cool down
Day 2:
Warm up with a brisk 5 minute walk
Run 6 minutes rest 90 sec. Run 4 minutes rest 90 seconds (2 times)
Cool down
Week 4
Day 1:
Warm up with a brisk 400 meter walk
Run 400 meters walk 400 meters (5 times)
Cool down
Day 2:
Warm up with a brisk 5 minute walk
Run 12 minutes walk 90 seconds (3 times)
Cool down
Day 3:
Run your event!
Cool down consists of a stretching routine of lunges front/back and left/right, feet-spread leg stretches, groin stretch, all preceded by at least one minute of walking. I used this over 12 weeks to prepare for a 5k. I adjusted my recommended increases based on your plan for 4 weeks from now.
And it likely worked just fine over 12 weeks, but for someone who is new to running, going from zero to 5k in a month is very likely to get them injured.3 -
I think I used this version
https://downloads.bbc.co.uk/scotland/makeyourmove/c25k_printable_plan.pdf
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You're doing it wrong. Get a plan and slow down. Way down. You should not be out of breath.
Try something like Couch to 5K. It will take many weeks so I'd forget about running the race. Walk it if you must.
C25K is a great start. I've used Zombies run 5k training program in the past and it works very well.
Dont worry about the zombies, as they wont start chasing you untill week 8. There is one zombie in a leash around week 4, that gets pretty agitated if you do squats, but other than that you'll be fine!0 -
While I do agree with everyone in regards to slowing down...particularly your pace. If you start the C25K program, there isn't any reason why you couldn't do whatever running intervals you are on at the race. Week 4 typically has you running 3 min then walking 90 sec. There isn't any reason why you shouldn't be able to do that at the race. Edited to add that this implies that you start a C25K program.2
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Thank you everyone for the advice. I'm not completely new to running. I have been slowly trying to increase my times for a few weeks. Today I decided to get out and jog, and just enjoy myself. I slowed my pace down as recommended, and I actually was able to run almost half a mile before I had to slow down to a walk to gather myself. It did it twice. It really did help to slow my pace way down. Evidently I was trying to run way too fast. When I slowed it down to a jog, my distance increased drastically. As far as the race is concerned, I know I'll still have to walk quite a bit of it, but my goal is to be able to run more than I did last year. Thanks again for all the advice. Please feel free to continue to offer tips and tricks. I really do appreciate it1
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My strategy for the next year is to add only 10% per week while holding steady the distance I walk between intervals of jogging. Right now I jog .15 miles and walk .1 miles (I started at .1 and .1) It will take a long time to build to my current target of 3miles, but I don’t care. I do a loop that is 3.5 to 4 miles, 3 times a week. I’m being extra cautious, even for me, but inflammation in my Achilles off and on over the past 5 years has me that way. I’ve changed my stride so I no longer heel strike and am hopeful that rebuilding distance at this pace will be successful. Listen to your body!0
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It might help to work on your running technique as well. Do an quick internet search on Pose running and you can read about the basics. Good luck!2
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I just finished week 3 of C25K. I am really enjoying it. I was never a runner. While losing my initial weight I did a lot of strength training with incline walking for cardio.
I have been told (not sure how true it is), that because I was lifting and built strength in my legs: that's why I don't have the pain & soreness that comes when most people who were not runners, start running.0 -
wessullivan1 wrote: »It might help to work on your running technique as well. Do an quick internet search on Pose running and you can read about the basics. Good luck!
Or better yet, don't. Skip the nonsense.2
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