Runners!

VincitQuiSeVincit

Advice greatly needed and most certainly appreciated... I CAN'T RUN!!!!

I'm starting the C25K program again today. It's still freezing and icey in NYC so I'll be running on a treadmill until it warms up.

I workout consistently. I CrossFit, I can go over an hour on an elliptical. BUT I can't run longer than 3 minutes without feeling like I might be dying.

Any advice is appreciated--breathing techniques, stride, posture, motivation...I have a Tough Mudder in 8 weeks and while I know I can handle the obstacles, it's the running part that has me absolutely terrified.

PaytraB

Slow down. How fast are you running? Whatever it is, its too fast if you feel like you're dying. Your cardio system is ready to run but your specific running muscles & tendons need time to strengthen and catch up.
Slow down. If you feel like you're going too slow, slow down some more. Speed will come on its own.

VincitQuiSeVincit

Slow down. How fast are you running? Whatever it is, its too fast if you feel like you're dying. Your cardio system is ready to run but your specific running muscles & tendons need time to strengthen and catch up.
Slow down. If you feel like you're going too slow, slow down some more. Speed will come on its own.

SLOW. I mean like, 4mph..It's a jog. My lungs are on fire, my legs hurt instantly.
I don't understand why it's SO hard for me

Megabozz

I just recently finished c25k about a month ago and I can assure you it works; I now run 3 miles every other day. Selecting the right speed for your level is what its all about. I did the whole program on the treadmill before going outside. I did 5mph run and 3.5 walk and the pace is getting better as I continue to train. Slow it down to where you can do it while still able to talk and you will be in the right training area.

Edit: Also, don't be afraid to repeat workouts if you feel like you are not ready for the next one.

SonicDeathMonkey80

Take it slow, and know that Crossfit makes you better at Crossfit, and elliptical makes you better at the elliptical. Only running will make you a better runner.

melaniecheeks

Yup, you're trying to go too fast.

And keep your posture relaxed - dont hunch your shoulders or clench your fists.

PaytraB

SLOW. I mean like, 4mph..It's a jog. My lungs are on fire, my legs hurt instantly.
I don't understand why it's SO hard for me

That's pretty fast for a beginner. I started at 5.7K/hr (3.5 miles/hr) and wasn't running 6K/hr (3.75 miles/hr) until close to the end of C25K. I am slow, so you may be quicker than me, but I suggest trying to slow down and see if that helps you.

hbrittingham

It will come surprisingly fast if you follow the C25K program. When I started the C25K back a couple of years ago, I was doing 60 minutes full out on the ARC trainer 6-7 days a week. Then I started running and thought I was going to die. I thought I was in great shape until then. LOL

Now I run 3 times a week and even though I sweat like crazy, I don't worry that I might die anymore.

navyrigger46

3-2 breathing made the difference for me. it's a three step inhale and two step exhale. Keeps your breathing regular and your exhale on alternating feet in your stride which provides balance to diaphragm constriction. There's an old article in RunnersWorld, I found it online, just google running breathing technique.

Rigger

_Josee_

Take it slow, and know that Crossfit makes you better at Crossfit, and elliptical makes you better at the elliptical. Only running will make you a better runner.

^^^^ This! Sloooooow down!

VincitQuiSeVincit

Take it slow, and know that Crossfit makes you better at Crossfit, and elliptical makes you better at the elliptical. Only running will make you a better runner.

This. This is exactly why I know that I have to buckle down and just keep at it if I want to do it.


How often should I run? Every other day like the program suggests?

maQmIgh

Yup, you're trying to go too fast.

And keep your posture relaxed - dont hunch your shoulders or clench your fists.

This

I do this EVERYTIME and live to regret it EVERYTIME
I alos had exactly the issues your saying (lungs on fire, shin splints, muscles screaming at me)
I havent been doing the C25K but have been running at my own pace... and it does improve with time (even my shin splints have gone)

Keep it up, and I asure you, you wont regret it

Megabozz

How often should I run? Every other day like the program suggests?

Yup. I did MWF and took the weekends off. You will get there!

Bry_Fitness70

I did a Tough Mudder in Ohio last April. I don’t think there was ever a stretch where we ran more than 10 minutes; there are just so many obstacles that you are only really running short distances. After the first few obstacles, you are such a mess (totally soaked and covered with mud, clothes and shoes weighed down with mud and water) that you aren’t exactly running under optimal conditions, so most people are sort of jog/walking and not sprinting. Also, if you participate with a group, you will spend time waiting for stragglers, which will allow for a little more rest.

I would just keep working the treadmill, especially programming sprints and random inclines. You are going to be running up and down hills across muddy terrain, so the incline training will definitely help.

nessa2BFit

i was the same way when i started last july... my lungs burned my legs cramped i thought i would never get it... i found i had to repeat weeks on the C25K but i just kept going and i don't know when it changed but it did! just keep going walk if you have to and just try to push yourself 30 sec more each run....

_Josee_

How often should I run? Every other day like the program suggests?

I did c25k, followed the program which asked for running 3x a week and finished successfully without injury. It works.

1LoveChips

I would do three times a week rather that every other day... When I got into running it was my breathing that was the problem, never the legs. Are you fine with walking? I mean could you walk two three miles etc?

And wear comfy shoes?

Perseverance is key, good luck with your race!

weffie11

Go slow - then go slower!!! Kind of like running at walking pace. Pretend you're holding an egg between your thumb and forefinger so you don't clench your fists and don't clench your teeth!!!

VincitQuiSeVincit

I did a Tough Mudder in Ohio last April. I don’t think there was ever a stretch where we ran more than 10 minutes; there are just so many obstacles that you are only really running short distances. After the first few obstacles, you are such a mess (totally soaked and covered with mud, clothes and shoes weighed down with mud and water) that you aren’t exactly running under optimal conditions, so most people are sort of jog/walking and not sprinting. Also, if you participate with a group, you will spend time waiting for stragglers, which will allow for a little more rest.

I would just keep working the treadmill, especially programming sprints and random inclines. You are going to be running up and down hills across muddy terrain, so the incline training will definitely help.

I volunteered at 2 TM events, including the World's Toughest Mudder. While I know that the running is secondary, there is still at least a mile between obstacles, and I can't currently run a mile. And I'm running with a friend, who is definitely a seasoned runner!
My goal for the next 8 weeks is to get up to comfortably running that mile

VincitQuiSeVincit

I would do three times a week rather that every other day... When I got into running it was my breathing that was the problem, never the legs. Are you fine with walking? I mean could you walk two three miles etc?

And wear comfy shoes?

Perseverance is key, good luck with your race!

I can walk NP- for me, breathing is a BIG issue as well, maybe even more so than my legs. My legs I run into issue with my shins hurting, since who the hell ever really uses those unless youre a runner?!

VincitQuiSeVincit

How often should I run? Every other day like the program suggests?

I did c25k, followed the program which asked for running 3x a week and finished successfully without injury. It works.

Did you have to repeat weeks? When did it get difficult for you?

SonicDeathMonkey80

Take it slow, and know that Crossfit makes you better at Crossfit, and elliptical makes you better at the elliptical. Only running will make you a better runner.

This. This is exactly why I know that I have to buckle down and just keep at it if I want to do it.


How often should I run? Every other day like the program suggests?

I would shoot for 3x weekdays and one longer weekend run. Add small distance increments to each run every 2-3 weeks.

140point6

Find a place to run outside and get off the Treadmill - Don't worry about how slow it feels keep your feet moviong and build on the amount of time that you can "jog or run" a little bit each time. A high school track is usually a great place to start - it is flat and measurable. start with a quarter mile at a time and build - - - seriuosly bundle up and get off the TM

kickivale

I smoked for 15 years so I never felt as though I could run.
Within the last year I got into it and it's hard pretty much every time.
But here are the tips from someone who runs runs runs despite the feeling that "I can't"

- drop your shoulders
-try not to run right up at the 'front' of the treadmill…try to step back and have bigger longer softer strides. If will be less like torture and more like leaping
-listen to music you love and try to go into different place in your mind. I literally imagine a physical SPOT deep in the left side of my head where I go. I'm not a nutcase I swear
- Don't say I can't, say "I AM" There is absolutely no reason why you can't, unless you have some kind of heart condition or terrible asthma. Be tough on yourself and you will get further
- most importantly for me….sounds like maybe it will apply to you….you have to get past the start. from about the 2-8 minute phase I feel pissed off and awkward like a just born horse whose mother keeps nudging it to get up. I'm like LEGS WHAT ARE YOU DOING?!? And I think it hurts, I'm very convinced! That will pass when you hit a stride. You will be like wait a second, ok, this is better! Your breathing won't be panting, it will become rhythmic.

Hang in there. Breathe. Stretch well. Just do it. Etc. Etc. All the cliche things :flowerforyou:

mrsbuckwheat

My advice... Take it slow and GET OUTSIDE!!! I know it's cold;). I live in MA but I am telling you running outside is SO much better. Invest in a good pair of running tights and 2 layers of running top gear and good socks!

3 months ago I could not run more than 1 mile without stopping. My chest felt like it was on fire, I was totally winded and my back and thighs ached. Then, I got roped into a team for the Boston Marathon in April and started on the team training program, This past Saturday ran 14 miles at about a 5.7mph pace. I seriously cant believe I ran that far without dying .... But i felt pretty darn good when i finished. You can do it!

Here is how I started. I mapped a 3 mile course on a run-planner website and I just started running 20 yards, walking a few, then running again. The next time I ran the same route but tried to make it a little longer before walking. I found running tu-w-th and then Saturday worked really well for me. After about a month I was up to 5 miles with some walking. Know it is ok to walk, as long as you are moving. You are doing great!

Capt_Apollo

lot of good advice here.

every TM race is a little different. some have the obstacles more evenly spaced out, others don't i've done three races, and in all of them there was at least a stretch of a mile or two at a time to cover. and you'll need to have the endurance to run 6-8 miles in total, because the race is long!

mochapygmy

You've mentioned a lot of pain that starts immediately when you start running so my questions are: Are you wearing running shoes? How old are they? Were you fitted at a running store?

You may not want to invest in buying running shoes just for the TM but if you are in a lot of pain and can't meet your running goals the price of shoes may be well worth it.

I bought new shoes about a month into C25K and they made a Huge difference! Good luck!

sillyshamrock11

I would do three times a week rather that every other day... When I got into running it was my breathing that was the problem, never the legs. Are you fine with walking? I mean could you walk two three miles etc?

And wear comfy shoes?

Perseverance is key, good luck with your race!

I can walk NP- for me, breathing is a BIG issue as well, maybe even more so than my legs. My legs I run into issue with my shins hurting, since who the hell ever really uses those unless youre a runner?!

I heard that chewing gum helps with breathing. As for the shin splints, you need to get some shoe inserts and a good pair of running sneaks. I went to New Balance where they measure how you carry your weight when you stand. The inserts have helped me SO much.


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VincitQuiSeVincit

There's a Jackrabbit near my office...I'm going to go and try running and let them tell me what's best for my feet.

I would do three times a week rather that every other day... When I got into running it was my breathing that was the problem, never the legs. Are you fine with walking? I mean could you walk two three miles etc?

And wear comfy shoes?

Perseverance is key, good luck with your race!

I can walk NP- for me, breathing is a BIG issue as well, maybe even more so than my legs. My legs I run into issue with my shins hurting, since who the hell ever really uses those unless youre a runner?!

I heard that chewing gum helps with breathing. As for the shin splints, you need to get some shoe inserts and a good pair of running sneaks. I went to New Balance where they measure how you carry your weight when you stand. The inserts have helped me SO much.


Created by MyFitnessPal.com - Free Calorie Counter