Runner envy! How do they do it?

LauraElectric

Zombies, Run 5K traing ap. Starts off real slow with run/walk/heel lifts etc to build your strength and endurance and the storyline mixed in with your playlist really distracts you. I LOVED it, and finished all 8 weeks. As I am waiting for a phone upgrade I can't get the rest of the missions yet, so I have been going back and redoing the later weeks of training, I can't believe how much easier I am finding them this time, just shows how far I've come without even realising it

happycauseIride

Run if you can
Walk if you must
Crawl if you have to
Just never give up

That is my new motto...starting now. I love it. Thanks for sharing.

OP I would also suggest checking out Jeff Galloway's run/walk method. There are tons of people, including me, that do that and it works great. It was hard to get in my head that I have to run the entire distance to consider myself a runner but I have learned that people take walk breaks all the time and it's OK. I'm up to a 10K distance now. You will see people running half's and full marathons taking walk breaks. It's Ok.

kristy6ward

Definitely c25k. I used the NHS podcasts. Very helpful and encouraging. During the running intervals please remember this.. "If you can run any slower, you are running too fast!" Seriously. It can be at a pace barely faster than a walk. It is not about speed, it's about building endurance. Speed will come later.

And good shoes. Have your gait analyzed at a running store and find out what kind of shoes would be best for you. You don't necessarily have to buy them then and there, take your knowledge to the internet and find some deals. Good running shoes are an investment, but they will save you from pain down the line. Change your shoes every 300-500 miles. They might still look good, but the cushioning has taken a beating.

And a little known secret... breaking up long distances with short bits of walking will help you go much further rather than slowly burning yourself out. I like to put in a minute of walking about every mile or so.

SkinnyFatAlbert

I'll second what everyone else is saying. Couch to 5k and go slow. Also, focus on your breathing and finding a rhythm. That worked wonders for me. I'd Google some breathing recommendations since there seem to be a ton of them and everyone will have a different preference/style. I do two in two out, both through the mouth. As reference I'm 5'11" 237lbs of not all muscle. I firmly believe almost anyone can run if they just train (within reason of course).

LunaInverse

I am totally an advocate of C25k!!! I am actually starting week 3 day 2 today and have seen leaps and bounds of improvement. I have never been a runner, and when I started I could barely run 15 seconds consecutively...now I can run 3 minutes straight...SO FAR!!! I am so proud (and shocked lol).

I also have to second a few people on here by agreeing that it is definitely a mind over matter ordeal. When I'm running and start to feel tired, I start thinking about stopping, but NO. You have to push yourself!! I remind myself that I *can* do this, and a few more seconds isn't going to kill me. And then the endorphins kick in and I am able to do it....feeling so good about myself that I did

BrianSharpe

The secret is that there's no secret.

Start with walking if necessary, then short slow running intervals which gradually (and I mean gradually......C25K is too aggressive for some people in my opinion) get longer and longer. If you find yourself getting out of breath go slower.

When I started running I could barely get around the block, my run was probably more of a slow shuffle....fast forward a few years (I ran my first 5K in 2009) and I'm running half-marathons and short duathlons / triathlons.

Be patient, be consistent and be persistent. Work at your own pace and have fun!

seren1ty74

I also have scoliosis, asthma, flat feet, owies (mostly mental) from trying to jog and complete runner's envy! However, thanks to all of these posters, I am definitely going to try couch to 5K again in the new year!

starvinkevin

Running is easy. I started again after a. 2 year break about a month ago and am already at 6 miles non stop half of which is hills. You might think that's hard but once I hit mile 3 I'm super high and feel no pain because of the endocannabinoids and endorphins my body releases. I think a lot of beginners aren't running long enough to reach second wind or get the runners high - once you do running becomes effortless.

DennyHodge

Three years ago I wasn't a runner either. I made tons of mistakes and it was painful and slow going.

Now I am a runner. It's my passion and I run about 200 miles a month. Start slowly. If you are out of breath SLOW down. Almost everyone that tries running and hates it or quits is running too fast.

Even experienced runners have the same issues as they build a good fitness base. You should be able to hold a conversation while running. If you can't... slow down.

tibby531

I started "running" in june, and was only able do to 2 miles in an hour. I kept at it, and slowly, day by day, I would get a little faster. I can now run 5 miles in an hour. ...just in time for it to be too cold to go play outside, anymore.

it's just perseverance. and a really good playlist to listen to to keep you moving.

best of luck! remember, you're worth it!

Collier78

http://www.runnersworld.com/running-tips/running-air-breathing-technique

This helped me a TON! I used to have the same issue. I found ^this, combined with C25K to be the best. I'm now doing a 10K trainer and running 17 minute intervals with 1 minute walks with no problem!

arrseegee

I'm also going to put in a plug for C25K - I am now onto week 2 and although week 1 was a bit of a shock to my system I am starting to feel really good when I'm "running" now. It's amazing how quickly you build up running fitness if you keep at it.

In case anyone is interested in the C25K programme: I'm using the free Zen Labs app, which is an 8 week program. Week 1 was 3x 30 minute sessions, consisting of a 5 min walking warm-up, then 8 sets of [60 seconds running, 90 seconds walking], then 5 mins walking cool down. Week 2 is 5 min warm-up, 6 sets of [90 seconds running, 120 seconds walking], 5 minute cool-down. You can go at your own pace and it tells you when to walk or jog.

sweetpea03b

I've never really been a runner until this year. I've completed 2 5K's... signed up for my first 5K/Mud Run next year and very seriously considering signing up for a half marathon next year as well.
1) don't compare yourself to others... you don't know their story and how long they've been running. Just worry about you.
2) Start out slow... try jogging for a song.... then walk a song... jog a song. Eventually you'll get to where you can jog an entire mile.
3) Never underestimate the power of a good playlist.
4) Take water... you will wish you did if you don't. I recently purchased a hydration belt that holds a 20oz water bottle... what a lifesaver! Now I don't have to jog carrying a bottle of water.
5) Sign up for a fun run/walk like a color run... they are a ton of fun and you'll have such a sense of accomplishment in finishing it that you'll want to do tons more!

Good luck and have fun!

p4ulmiller

I have always had runner envy. lol I have tried jogging and failed badly. I just get so out of breath. Some runners say they have asthma and still able to do it. I also have scoliosis (which doesn't normally bother me) and have had pinched nerve or something and my leg gives out. Its really weird and hurts when you hit the pavement! Anyone ever had that? Seriously, what are your running secrets?

I have asthma but it isn't triggered by exercise, just cigarette smoke and extreme changes of temperature. Different strokes for different folks and all that.

As for the scoliosis, this could be a result of your running style. If you are hitting the pavement with your heel first, you are in effect doing two things (i) transferring a huge impact up your leg, through your hip and into your spine and (ii) temporarily braking every step.

Check out running techniques such as Chi Running for improvements. It helped me loads quite recently and I nailed three PBs in one run using the new style.

Still_Fluffy

I started running when I weighed just under 400 pounds. Seven years later and I've ran 5 marathons. SO if my fat *kitten* can do it, anyone can.

Here is the best advice I can give:
1. Go to a running store and have them recommend shoes based on your gait (if they don't watch you walk in your stocking feet their not doing right)
2. Embrace a slow pace - If you can't carry on a conversation your running too fast. (A month ago a ran my fastest half marathon, I talked to my friend the first 10 miles)
3. Remember slow is smooth and smooth is fast
4. Get a gps watch, it helps with pacing
5. Lift weights to give you better overal strength, you use your whole body to run (it took me two years to figure that out)

Shannonpurple

I have always had runner envy. lol I have tried jogging and failed badly. I just get so out of breath. Some runners say they have asthma and still able to do it. I also have scoliosis (which doesn't normally bother me) and have had pinched nerve or something and my leg gives out. Its really weird and hurts when you hit the pavement! Anyone ever had that? Seriously, what are your running secrets?

My secret is thinking about how much cake I can eat when I am done running YUMMY CAKE:happy:

HornedFrogPride

I run in part to help crush my asthma/keep it under control. Start slow, take walking breaks. I love Jeff Galloway's run-walk system (he has several books) and use his 26.2 app for my marathon training. For example: Try running 3 minutes, walking 1 minute, then repeat. Then move to 5 minutes running, 1 min walking, repeat, etc. Once you see your mileage increase, runners tend to get hooked on the endorphin rush and it's hard to stop. Building your core strength helps a lot-lifting weights, planking, etc. Try to concentrate on breathing deeper when running-it helps.

My sister has scoliosis too and she runs a lot but balances it with weights & spinning, too.

Good luck!

purduekate

Agree with all of the runners saying that they used Couch to 5 K. There is a great FREE app C25K that was a godsend for me. You will definitely be able to do it!

Be11adonna

As mentioned above, C25K is a very good starting point. The program will get you running for 30 minutes after 9 weeks (at lease the UK version does). Listen to your body, breathe, pace yourself, get your gait analysed and wear proper running shoes. Also Joining an online running community has helped me tremendously for support and motivation. Keep at it, you can do this.

Good luck.

_TastySnoBalls_

ditto on the couch to 5K app! I haven't ran since high school (almost 15 yrs ago) and even then I never ran. About to finish up week 2 and lemme tell ya running 90 seconds without stopping is HUGE for me. Oh, and I also broke my kneecap in a car accident 2 yrs ago, if my ortho found out i was running, he'd probably kill me. He's always underestimated my capabilities though, i am more than determined to push myself as far as i can despite my "disability" ( i have very poor flexion).

Soooooo, download that app girl and get to it.

wiscck

I have asthma and I'm on week 8 of C25K. I ran for 28 minutes straight this morning for the first time ever. (Well, I stopped to look when crossing streets, but that's it.) You can do it! I take my inhaler 15-30 minutes before I go out, and I often have to take it when I get done. But my lung capacity is improving (which my doctor is thrilled about) and I'm having to rely on it less and less.

I'll agree with what everyone says about getting professionally fitted for shoes and running really slowly. I swear I jog slower than I walk, but I am getting faster.

One thing I will say that I haven't seen mentioned yet, is to focus on time for C25K. They will say that by the end you're running 30 minutes or 5K, which is a 10-minute mile, which is really fast for a beginner. Don't worry about the distance; once you complete the program you can slowly add distance to get up to 5K.

LoggingForLife

Start slowly. Don't waste energy worrying about how you look while running. Push throught the uncomfortable periods...that's when you are gaining endurance. Understand it's about the mental stamina as well as the physical.

smarionette

A great way to slow down and pace yourself is to slow your workout mix. 140-150bpm + songs are great, but if you are running slowly they go too fast and encourage you to do the same.

kathystrauss1

In addition to all the great advice already given I would suggest trying trail running. Running on pavement really kills me. I feel like the hard surface just sucks the energy out of my legs. I feel so much better when I run on trails. They don't have to be rough. A lot of parks have crushed gravel or bridle trails that are really nice. The down side is I have to drive to get to them but I feel it's worth it.

gmthisfeller

Start slowly and get properly fitted shoes. Shoes make a huge different. I have bad joints and super flat feet. I had my shoes fitted at a running store and things hurt a lot less.

+1!

I have ankylosing spondylitis, and getting properly fitted finally made it possible to learn to run. I started trying --the operative word being "trying"-- to walk 1 mile. That was last April. Today I ran 3.1.

They are the most expensive shoes I have ever owned but they made it possible. .

stumblinthrulife

Start slowly and get properly fitted shoes. Shoes make a huge different. I have bad joints and super flat feet. I had my shoes fitted at a running store and things hurt a lot less.

+1!

I have ankylosing spondylitis, and getting properly fitted finally made it possible to learn to run. I started trying --the operative word being "trying"-- to walk 1 mile. That was last April. Today I ran 3.1.

They are the most expensive shoes I have ever owned but they made it possible. .

Massive respect. I know someone with AS, and know how debilitating it can be. Bravo, sir.

dbmata

You're not alone! I've had asthma my whole life and have never been able to run. I would love to but I've tried and also failed miserably.

I have bad asthma, I run. I did a sprint tri.

It's all about conditioning, and barring actual joint or bone issues, anyone can run. The thing is, you can't just go out there and start spanking the pavement with your feet. You have to train for it properly. That's how you work up from 15 minute miles to 7 minute miles. I've gone from 15 to 10, and my most recent 5k time wasn't amazing, but it was a personal best of 33 minutes, and that was after a half mile swim and a 12 mile bike ride.

KeithAngilly

Good stuff here! I say this often, because I think it gets overlooked, but the sole purpose of the way our bodies were designed by evolution is to run long distances. We evolved with one of the most efficient cooling systems of any animal on the planet. Everything about our bodies is designed to run a long way. The theory goes that early man literally wore down it's prey by keeping it on the move. Eventually, the animals would overheat (due to a poorly designed cooling system!) and the hunter was able to kill the prey. This process would take a long time, introducing evolutionary pressure to improve. Next time someone says "running is bad for you", you'll know better.

It's also important, imo, to have a very long term view of things when you first start running. Your bones and tendons will adapt much more slowly than your muscles and even more slowly than your cardiovascular ability. That's the reason everyone is suggesting going slow and walking here and there. I don't think it is an exaggeration to say that you can't lay down to big a base. I made the mistake of going to the speed work a little quickly. Fortunately, I didn't get injured, but if you get enough running friends, you'll here lot's of injury stories because folks neglect to pay attention to building a good running base.

Start slowly, read up a little on running form and remember you are doing something that your body understands because that's what it was designed to do!

smittybuilt19

Echo... C25K. Never could run growing up, now I can.

Mr_Knight

Seriously, what are your running secrets?

Build up slowly, consistently.

That's it.

Biggest mistake people make is going out too fast, too far to start with. Do a C25K. Then a bridge to 10k.

Slowly, patiently.