Help me run 3 miles

lesstjm

I have a love hate relationship with running. I have been running on and off for about 8 years. When I first started I could just go and run 3 miles. It was not easy , because I did not run much but I could pretty much get it done. Over the years I have had periods when I ran often and times when I did not run for months.

I decided a couple months ago to run 3 to 4 times a week so that I can run 3 miles again. It seems no matter what I do I cannot get there. I can't seem to make it the whole 3 miles. If I run on a treadmill I can do it every time.

Off the treadmill I can run about a mile and a half without stopping and then run walk to get 3 miles. I don't know if I am just not pushing myself enough or if at age 45 I have to add more than following one of those beginner training programs.

Any advice would be greatly appreciated?

NorthCascades

Do Couch to 5k. A lot of people have done well with it. It's made to get you running without an injury.

tess5036

Seconded for the couch to 5k C25K app, extremely good and well structured

DoubleUbea

I posted a link to this video the other day, 38 runners give advice on how to start running.
https://community.myfitnesspal.com/en/discussion/10697632/your-first-5k-race

(I am not a runner, but I do see this type of topic come up often on MFP)

spiriteagle99

When you are on the TM, you are probably keeping the pace comfortable. When you run outside, you are probably pushing yourself a bit harder without realizing it, which makes it hard to run farther. Answer is to slow down. You may think you're slow, but you can go slower. Going more slowly will allow you to go farther. When you are able to run the distance, then you can pick up the pace.

Carry_That_Weight

Yup, I second it: slow down! Go slowwwww, don’t take offense if a butterfly passes you or strangers give you weird looks. Do this easy comfortable pace for a couple months to get your joints used to the repeated impact and develop (or redevelop, which is easier) your cardio system.

Could you go faster? Sure, but don’t. Once you can do 3-5 miles consistently at this slow pace without feeling like you’ve put forth a tremendous effort, you can start adding in more pace variety and work on speed if you want to.

A lot of people like C25k, I’m sure it’s an excellent program, I just didn’t like it much when I started running. It might get you to 3 miles a little faster than just going out and doing slow jogs, but in the beginning I just liked an unstructured “go out and jog for as long as possible and enjoy nature.” Give both a try and see what you like better.

lesstjm

What you are saying is making sense. I think that when I run I try to go faster because I am nervous I will not finish. I will try to slow down and see what happens

eatyogarun

I am not a big fan of C25K either. I feel like it gets you running for 30 minutes, but that's not necessarily 3 miles. I found this program that I think is great because it focuses on distance, not time. I am working on the walking still but if you're already running, it might be a good plan for you to get to that 3 mile mark.

A CONSERVATIVE PLAN FOR THOSE MAKING THE TRANSITION FROM WALKING TO RUNNING

FlyingMolly

The ground outside is uneven and not flat; it takes more work than a treadmill. Build up to longer distances on the treadmill or gradually add an incline, and incorporate some resistance training as well. You’ll get there! 🙂

hesn92

I also was not a fan of the C25K and I tried just going out and running, and then adding on a couple minutes when I felt ready. I could run about 17 minute straight but found it was hard to increase my time, so I bit the bullet and went back to C25k starting at week 4.

mbosco88m

C25k program worked great for me. I will use it whenever I have a long break from running to get my joint and muscles back in running form with minimal injury risk. Depending on where I'm at over all, I start anywhere from week1 to week 3 in the program and go from there.

fitoverfortymom

Do you enjoy running?

magpie0829

I also suggest that you are most likely running a lot faster outside then you are on the treadmill. Also, when you are on the treadmill your elevation doesn't change, while outside you are most likely running up and down hills.
Maybe invest in a Garmin or a similar device that you can look at while you run to keep a steady comfortable pace.

But do you actually enjoy running or do you do it just for the exercise? If, like me, you actually like running once you get past that start-up phase then keep going. If you are just doing it for exercise but despise every moment, I would try and find another way that you actually like to get your cardio in.

lesstjm

Do I like running? Yes and No. I like that I can just go outside my door and get a good workout in 30 mins. The part I do not like is obviously I am not in great shape so it is very hard and I do get kind of bored sometimes while running.

TavistockToad

lesstjm wrote: »

Do I like running? Yes and No. I like that I can just go outside my door and get a good workout in 30 mins. The part I do not like is obviously I am not in great shape so it is very hard and I do get kind of bored sometimes while running.

To get better at running you just need to run more... :laugh:

Justin741

Couch to 5k I use the Run Double App on Android

funjen1972

I always recommend beginners run at the end of their route, not the beginning. Start by walking then run. Incrementally back up your run start until you are running the whole distance. This has a few benefits:

1. Your muscles and joints are warmed up
2. It is easier to keep running when the finish line is closer.
3. You get to say 'I did it', instead of 'I almost did it'!

slossia

Why not walk? You can walk twice as much probably and that would even burn more calories! I’m 65 and sometimes get in 18 to 19 miles and when I was much younger I would only be able to run 4 or 5

JustinAnimal

Slow down, but don't stop.

lesstjm

After work I will try to just run a slowww 3 miles. If that does not work then I will try the run/walk tomorrow. Thanks for all your input

fitoverfortymom

I'd vote for walking or couch 2 5k or you can also just run slower. Run slow enough to be able to carry a conversation. See how long you can do that.

divcara

Try an interval timer - you can download several free ones on your phone. Set a pace... like run 3 minutes, walk 1, etc. That way you can aim for keeping a steady pace? My first 5K that was my initial plan as I wasn't much of a runner. I ended up jogging the whole thing, but there were two guys near me that were doing a version of walk/run throughout the 3 miles and we were basically playing cat and mouse with them the whole time and finishing about the same time - even though I had "jogged" the entire time and they ran/walked. But interval training did help me build up my overall endurance - my last 5K was over 10 minutes faster than that first one!

And good music/playlist always helps me with running outside. Also doing the same route, so I kind of know where the mile markers are and then one day could run to a certain point, the next day aim to run another block past that, etc.

garystrickland357

I’ll just repeat what everyone else is saying - slow down. It’s counter intuitive, but running slowly and just getting out there and running miles will make you faster. Before someone argues that (because it’s debateable) let me explain. I’m 57. Eight months ago I was 70 pounds heavier and in terrible shape - I couldn’t jog 300 feet much less three miles. But you get out there. Walk. Jog a bit. Use the C25K app. At the end of the C25K program I could run a 5K with about a 12:30 to 13:00 pace - not fast. I just kept plugging along. Now I’m training for 1/2 marathon. I promise I never push myself to the point of any pain or significant discomfort. My current pace? Now I manage a 10:30 mile (that was for a 6 mile run) and my heart rate stays in zone 2 - not working too hard. The point is that speed comes with milage. Just go run. Enjoy the surroundings. Look up more than you look at your watch.

TavistockToad

lesstjm wrote: »

After work I will try to just run a slowww 3 miles. If that does not work then I will try the run/walk tomorrow. Thanks for all your input

Do you always run every day?

lesstjm

eatyogarun wrote: »

I am not a big fan of C25K either. I feel like it gets you running for 30 minutes, but that's not necessarily 3 miles. I found this program that I think is great because it focuses on distance, not time. I am working on the walking still but if you're already running, it might be a good plan for you to get to that 3 mile mark.

A CONSERVATIVE PLAN FOR THOSE MAKING THE TRANSITION FROM WALKING TO RUNNING

Thanks everyone. I decided to take eatyogarun's advice. I started out at week 7 since I can already run a mile and a half without stopping. I will just keep plugging away.

Clobern80

I have done C25K in the past and it is a great program. This time around I just started doing what I call music interval running. I would plug in headphones and walk for the first song, then run the next, alternating back and forth. Once I got comfortable, I would walk the first song, and run for two. Now I am running 3 miles 4-5 days per week.

Good luck!

kshama2001

I hate to run but I love to walk. So I walk.

rsclause

I have been struggling to get my miles back up since a ski ankle injury last winter sidelined me for a while. I have been doing 4.3 miles every other day but I think I am going to start running to the gym to work out on the non running days to see if I can kick start the runners high I used to get.

chunkytfg

Remember treadmill running is just bouncing on the spot whereas running outside involves propelling yourself forwards.

C25K programs are good but if you're already running 1.5 miles I wouldn't bother with it. Personally i'd just look at implementing a basic run/walk strategy and see how it goes.

Run for 8 mins and walk for 2mins then repeat. 3 times round is 30 mins and probably close to 3 miles. It's better to walk before you're tired than to walk when you can't run any more.

And as other have said, slow down a bit!