Running without stopping question...

ken_hogan

I'm finally doing pretty well running and am feeling pretty good about myself after my runs. I know as I lose weight I will only get better, and I'm focusing on improving my times right now vs. if I come in last. BUT the one thing that bugs me a bit is being able to run longer distances without stopping and walking instead. So I was curious how long it took others to finally run without walking breaks? I guess I'm just looking for a little motivation and light at the end of the tunnel from other success stories....

ken_hogan

Bump

snazzyjazzy21

It took me (running 5 km, 3 times a week) about 3 months? And it's still a bit of a struggle some days, but I was very unfit. When I started I couldn't run for 30 seconds without having to stop.

poohpoohpeapod

a long time. Then I just said "damnit" I am not stopping and ran a whole mile. I did keep an eye on my hrm to make sure my heart wasnt exploding, cuz it felt like it! lol. Then I worked up to 3 miles sometimes I could do 5.

bubblygoldfish

It helps if you take a few days each week to not focus on distance. For example run fast until you feel short of breath, then keep it up counting in your head to "10 one-thousands". Walk until your heart rate slows down and you can breath. Repeat. These intervals will help to build your cardio-respritory endurance. Don't get down on yourself, It took me several months of pushing until i could run 2 miles w/o stopping. Just keep at it.

superspork2

So I just picked up running a few months ago and finally started taking it really seriously this month. I ran outside for the third time ever this week (normally would do a treadmill) and I noticed that I was able to run a lot further than I had before.. and then kept going a little more. Its a really slow improvement but I've also never been able to run a mile straight through in my life so it was kind of a big deal for me. I'd say just take it slow and know when to push yourself. I saw improvement in week, but it also took me a month to build the stamina in the first place. Not sure if that helps but thats what happened with me. Good luck!

DiannaMoorer

If you have trouble running with out stopping try slowing down just a teeny,tiny bit. Also tell yourself you WILL run with out stopping this time and do it! The mind soooo much stronger than the body and sometime that is what it takes to accomplish something hard. Good luck!!! Running is awesome! Happy running!

fjrandol

I started with the C25K program last July, so around 8 weeks? My training got off-course somewhat earlier this year due to surgery, so I'm going through it again to get back to the steady running. Make sure you're running slowly, and then slow down some more, that's the main thing to remember for breaking through the walking. Remember also that some trainers such as Galloway are major proponents of a good run:walk strategy.

Weebs628

Last year around this time I could only run for about 15 minutes without stopping. I didn't run all winter or spring (though dancing kept me in shape during that time) and started running this summer in June or July and the longest I've been able to run was 70 minutes. This year compared to last is night and day. I'm about 30 pounds lighter though, which has to help. When I ran for over an hour, I kept my pace comfortable. Even if I was slow, I was going to keep running as long as I could. No pressure. Ended up covering 6.2 miles.

MoreBean13

IMO the best way to do it is to actively shorten your rest/walk periods gradually, by a couple seconds each run. If you're walking for 30 seconds, go to 25 or 20. Also, knock back your running pace by a couple clicks, to where it feels a little *too* slow. You can work on the pace once you've got the endurance down.

fatfudgery

Really good runners always talk about how "it's all mental" and I've found that to be true. If you can run, say 3 miles without stopping, next time you go out force yourself to keep going for an extra half mile, or 2 minutes, or whatever. Provided you don't have any serious medical problems, it's really about the mental determination to keep pushing — your body can handle it.

I've also found that planning my routes before heading out helps, too. That way I have a pre-determined route distance to stick to. The MapMyRide app is great for that.

"Running is 90% mental. The other half is physical." :laugh:

WildcatMom82

I used the C25K program to get to that distance, then once I could do that continuously I worked on adding more distance slowly, maybe 1/2 a mile at a time. I also agree with slowing down a bit if you find you have to walk a lot, speed has come naturally the more I do. My mantra is you can slow down, but you can't walk!

LearnFromTheRed

If you have trouble running with out stopping try slowing down just a teeny,tiny bit. Also tell yourself you WILL run with out stopping this time and do it! The mind soooo much stronger than the body and sometime that is what it takes to accomplish something hard.

This. It took me about four attempts to run 1km without stopping. I managed 2km three weeks later, after a terrible spell of hot weather and not being able to run outside, but then 3km only four days later.

After this I got a bit of advice, which was never to do less than 3km, because I now knew I could do it. Something in that really helped: I did another 3km the next day, 5km two days later, 5km again two days after that...because once I'd done it, I could do it.

A 5km, a 7km, and a 10km later...I've run 15km today, two weeks after managing the first 3km. I don't think I'm typical (!) but the principle of 'now you know you can do it, do it' REALLY did something to me!

I ask myself these questions: "Can I breathe? Can I still move my legs without actual pain? Am I still alive?" If the answer to all three is 'yes', I keep going

p.s. I always find the first kilometre pretty rough, and hit a wall between 25.-3.5...

HappyStack

I always struggle with the first 10 minutes, but if you allow determination to carry you through, you'll probably find it's easier on the legs after that point... when the blood really starts flowing.

Cardio-wise, I always just paid attention to my HRM. When I neared around the 190-200bpm mark (I'm 24, my max heart rate is pretty high, even when I was fairly overweight) I would slow down or walk. I now normally hover around 170-180bpm... as long as I maintain that I know that my desire to stop is just a mental barrier I need to break through.

ken_hogan

Thanks for all the replies...I'm just glad I'm keeping up with the running like I am!! Glad to have a support group like I do with these boards...

lua_

Really good runners always talk about how "it's all mental" and I've found that to be true. If you can run, say 3 miles without stopping, next time you go out force yourself to keep going for an extra half mile, or 2 minutes, or whatever. Provided you don't have any serious medical problems, it's really about the mental determination to keep pushing — your body can handle it.

I've also found that planning my routes before heading out helps, too. That way I have a pre-determined route distance to stick to. The MapMyRide app is great for that.

"Running is 90% mental. The other half is physical." :laugh:

I definitely agree with this but not for beginners. I'm a beginner myself (I've been running regularly for about 2 months) and the best advice I have for you is to slow down. Even if you feel like you're crawling, even if you get embarrassed when running past others so slowly, even if you're having a mental battle with your ego over how much faster you can run...just slow down! Focus on endurance and speed will come
When focusing on my endurance I like to silence my ego by telling myself that I'm not running slowly, I'm just plodding along

MoreBean13

Really good runners always talk about how "it's all mental" and I've found that to be true. If you can run, say 3 miles without stopping, next time you go out force yourself to keep going for an extra half mile, or 2 minutes, or whatever. Provided you don't have any serious medical problems, it's really about the mental determination to keep pushing — your body can handle it.

I've also found that planning my routes before heading out helps, too. That way I have a pre-determined route distance to stick to. The MapMyRide app is great for that.

"Running is 90% mental. The other half is physical." :laugh:

I definitely agree with this but not for beginners. I'm a beginner myself (I've been running regularly for about 2 months) and the best advice I have for you is to slow down. Even if you feel like you're crawling, even if you get embarrassed when running past others so slowly, even if you're having a mental battle with your ego over how much faster you can run...just slow down! Focus on endurance and speed will come
When focusing on my endurance I like to silence my ego by telling myself that I'm not running slowly, I'm just plodding along

Even seasoned runners do long runs really slow (compared to our regular pace), you always have to slow down to add mileage.

fatfudgery

Really good runners always talk about how "it's all mental" and I've found that to be true. If you can run, say 3 miles without stopping, next time you go out force yourself to keep going for an extra half mile, or 2 minutes, or whatever. Provided you don't have any serious medical problems, it's really about the mental determination to keep pushing — your body can handle it.

I've also found that planning my routes before heading out helps, too. That way I have a pre-determined route distance to stick to. The MapMyRide app is great for that.

"Running is 90% mental. The other half is physical." :laugh:

I definitely agree with this but not for beginners. I'm a beginner myself (I've been running regularly for about 2 months) and the best advice I have for you is to slow down. Even if you feel like you're crawling, even if you get embarrassed when running past others so slowly, even if you're having a mental battle with your ego over how much faster you can run...just slow down! Focus on endurance and speed will come
When focusing on my endurance I like to silence my ego by telling myself that I'm not running slowly, I'm just plodding along

Truth! The best piece of advice I got when I started was to jog as slow as possible. If you can jog slower without your stride changing into a walk, you're going too fast. Once you can run, say, 5K in one go without stopping, then you can start working on your speed.

EricJonrosh

I've been doing run/walk intervals, 2 mins on, 1 off. Usually start at 4.5 and work up to 5.5 then back down. Provides an awesome workout, eventually would like to get to sprinting intervals but that'll be a while.

Otterluv

As others have said, slowing down is probably the best way. If you are running up hills, make your stride much smaller, it will help keep you from burning yourself out.

I was having the same issues until around a month ago, but once I started paying attention to my stride and pacing myself, it made all the difference.

heatherluuu

Wish I had known the "shorten your stride" tip this morning... took a new route that ended up with too many hills.