Jogging/running is HARD!

CassieJones104

I'm having trouble getting into the hang of jogging even with the c25k and other apps. Any tips or pointers for me?? And how do you breath?? Lol

Buttermello

You just have to go slow. Repeat days and weeks several times if you have to.

I sometimes play mind games with myself where I tell myself I can walk after I run 100 steps (or whatever number seems good to you). Counting the steps helps to distract me. Or I tell myself I can stop and walk after I reach that red car in front of me.

MaltedTea

Keep at it, as it gets better: promise!

There's a least one post on the topic: "Running and breathing" which was started by @yirara

There's lots of great running tips threads in the forums as well as virtual monthly running groups. They'll have all the tips you need! There are also sites like Runner's World.

Shortgirlrunning

Maybe check out Hal Higdon’s beginner running program or his 5K program.

Just because C25K is popular doesn’t make it the best intro to running for everyone. I’ve used Hal Higdon’s running plans to train for all my races and loved them.

Also guided runs were a total game changer for me, the Nike app has free ones. Basically you have a coach in your ear reminding you about form, giving tips and telling you what to do for that run.

katarina005

I breathe through my mouth, and running is best done on an empty stomach. Don't drink a lot of water, and build up your muscles for stamina

dewd2

Take it slow. If you find yourself breathing heavy (no longer able to talk or sing), slow down (even if that means walking). Assuming no underlying condition, your lungs will adapt quickly.

dewd2

katarina005 wrote: »

I breathe through my mouth, and running is best done on an empty stomach. Don't drink a lot of water, and build up your muscles for stamina

Be careful here. Once you get to longer distances you need fuel and you always need water.

springlering62

It IS hard, Cassie! I’ve been running at least a couple of times a week for a year. I started at 57, having never run before in my life.

Getting up to 3 miles was a HUGE accomplishment for me. One day I even ran 5.5 and thought I was all that.

But then I go through periods (like right now) where it’s all I can do to make it a mile and a half, maybe two. I don’t know why. I just get exhausted, even though an hour later I’ll go knock out a couple of back-to-back classes with no ill effects.

I berate myself about the running, and have to pull back and remind myself that that’s still further than I was running a year ago.

Above all, be kind to yourself through this process. That’s something I’m still learning to do, and quite honestly, struggling badly with. I feel like I had to climb mountains to get the weight off and will have to climb higher mountains to keep it off. Berating myself for the lack of quantity (distance) and quality (Omg! They are so much faster than me!) just doesn’t accomplish a darned thing. I’ll never win a race coming to running this late in the game, so I need to chill and let it be all about the calories burnt and the satellite health benefits.

Catlessi41

Some people , such as myself, cannot follow Couch to 5k programs and the like. They are too advanced. Perhaps you need to adjust and train at your own rate. I breathe out my mouth btw. Many people here have great advice.

dewd2 wrote: »

Take it slow. If you find yourself breathing heavy (no longer able to talk or sing), slow down (even if that means walking). Assuming no underlying condition, your lungs will adapt quickly.

Talan79

Since lockdown I’ve been running 4 miles outside, 4-6 times a week. I breathe through my mouth, I can’t get enough air in & out breathing through my nose. Music has been what keeps me going.
I was a treadmill runner before, and I found that I’m actually faster outside. On treadmill I was running bn 5.0-5.5 MPH. Outside, I’m in the 9 min range, vs 11-12 min.

Geneveremfp

Yeah it really is. You should be super proud of yourself for giving it a go and you'll be improving more than you think you are. Slow it down - you can work on speed later.

I personally have found listening to podcasts really helps as it distracts me enough that I don't overthink - I found if I think too much I get in my head.

joanna_82

Definitely try and slow down as much as possible. The majority of beginner runners try and run too fast to start with, and that makes it hard and then it’s easy to give up on it. I am in a running club and we run 0-5k courses and we get almost everyone running 5k non stop at the end. It’s just learning to pace yourself. Don’t try and sprint before you can jog. You can do it. Running is awesome so stick with it!

buffalogal42

I am 43. Two summers ago I started running again for the first time since high school. I did a few 5Ks and always managed about 11-12 min miles. Not super fast but I wasn’t really training to improve. Life got crazy and I stopped running until the pandemic (was still exercising just not much running). First run back I thought I would die. Lol but it quickly got better. I am doing 3 miles 2-3 times a week in addition to other training. For me, the biggest help is music. I use jog.fm to make playlists that coordinate with the mile time I am shooting for. Just pound away to the beat. I try not to look at my watch while I run but just think “ok 3 songs down, 7 to go!”

You can definitely do it!

Zoomie402

Running is so hard. I have a love hate relationship with it. I started running 6 years ago, and I decided to start training for my first Disney run. I went all in with a 1/2 marathon and a full marathon back to back (The Goofy Challenge). Having something to train for helped a lot. I attempted to use the C25K and I just didn't like it. Instead, I looked into who RunDisney uses, and Jeff Galloway has some really great training tips. I have a hard time running just to run, so I seem to constantly have scheduled runs.

Also, cross training is so important. Don't just focus on running. Make sure you are lifting weights and doing HIIT training. Runners world magazine has some great full body runner focused workouts that you can google and look through.

spiriteagle99

Slow down your running. Even though you think you're going too slow, if you can't breathe, you're going too fast. For some people, their jogging pace is slower than their walking pace. Don't worry about it. Just focus on getting the time and/or distance in. IT will get better and you will get faster if you persevere.

One thing to be aware of: summer heat and humidity will make running feel much harder. It will make you stronger, helping your body build more red blood cells to get oxygen to the muscles, but in the meantime, it can feel pretty miserable. Run at a time that the 'feels like' temperature is lower. For some that's mornings, for others evenings when the humidity drops. Running now will make running when it's cooler feel much easier.

tinkerbellang83

I hadn't run since I was about 14 until last year (Age 35), the first time I tackled C25K, I have yet to complete it but can when bothering to keep at it jog around 3km now.

The best bit of advice I think I have gotten around C25K:

• Get decent shoes
• Don't rush the program, repeat days/weeks as necessary.
• If you can't sing whilst you're jogging, you're going to fast.

As soon as I started singing/humming along to whatever tunes I was listening to as I ran, I found a pace that I could stick with, without getting out of breath.

myfp67

C25K can be hard - especially when you get to week five or six (one week has a massive jump). I use an app called RunKeeper (free version) - it works on my phone but not on everyone's. The good thing about it is you set your own training plans - so if you can only run for five minutes but could maybe do four sessions with three minutes walking in-between - you set up a training plan that covers this.

Just go for it. Just because C25K says nine weeks, you don't need to stick to that routine. Even if it takes so many multiples of nine weeks to get to your goal - at least you are doing something and getting out there (more than some people). I would say look at your timings between exercising. Two days should be the minimum when starting out but there's nothing wrong with putting a longer gap in every now and then to allow recovery.

Good luck.

CassieJones104

Thank you all so much for the advice!