Just can't grasp running! HELP!?

jecka93

Alright guys, need some help.
My boyfriend loves running and it's the only exercise he wants to do, we done Insanity for awhile but then he hurt his ankle and just cannot find the motivation to do workout programs now.
So I want to learn to run, that may sound stupid, but...
I'm a great sprinter, but long distance kills me!
I want to know if apps like 0 to 5k help by teaching you slowly over 4 weeks how to run, or should I just start running and walk when needed then start running again once I've caught my breathe? I really don't know what do to to get my fitness up
Help
Please!

Thanks!
- Jess! ????

Luke_Luke_Luke

The easiest way to start would be to go for a walk and run for a set time, then walk and repeat. You'll sooner or later increase the amount you run to the point where you wont stop running.

My fitness basically reset to zero when I was 19 after an illness and I did the above and it worked for me.

Haven't tried any apps/programs before but no harm in using them in conjunction.

Good Luck

gooserocks85

I used to feel the same way - I'd run for 5 minutes and my lungs would be on fire. I was convinced that I simply wasn't cut out for running. It wasn't till I tried c25k that I was able to run any kind of distance without feeling like I was going to keel over. The run/walk combination eases you into completing the distance without wearing you out.

When I trained for a half marathon earlier this year, one of the most useful things I learned was the "conversation pace" on my long runs. If I couldn't easily maintain a conversation with a running partner (ie gasping for breath or choking out words), that meant I was running too fast for the mileage I wanted to complete. It was a revelation; suddenly I went from barely being able to run 4 miles to running 7, 8, 9 and beyond. All I had to do was slow down a little.

MeanderingMammal

....we done Insanity for awhile but then he hurt his ankle and just cannot find the motivation to do workout programs now. :

I can understand that, the idea of prancing around in front of a TV fills me with dread. Distance running gets me in a wholly different place mentally.

I want to know if apps like 0 to 5k help by teaching you slowly over 4 weeks how to run, or should I just start running and walk when needed then start running again once I've caught my breathe?

In principle either approach will work, although the snag that I can see with doing intervals based on rate of perceived exertion is that you end up not challenging yourself to pick up the pace. Using a Heart Rate Monitor can help, in that you watch your HR dropping to a threshold, and when it hits that threshold you start running again. A timed plan, like C25K takes the opportunity to take it easy away from you.

The planned element of it also gives some structure to your training, so that you know by the end of the programme you'll be running for 30 minutes continuously.

One of the main things to be aware of is your pace, in the C25K group on here lots of people ask questions about sustaining their run, and generally it seems that they're going too fast in the run phases, and burning out. Initially your run phases should be at a pace that you can talk at. Not a full blown discussion, but you can get a sentence or two out. That's a useful marker for your progress, as over time that pace will increase as well.

Personally I used the NHS podcast series; http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx

SarahxApple

If you trying to focus on building up stamina then interval training will help so couch to 5k will be useful, it does sound like you are fairly fit already though so I wouldn't go from week one. Pace is so important when building distance, don't worry about how long it takes you at first, just focus on building endurance, speed will come with time.

_nikkiwolf_

I think plans like couch 2 5k are great.
I recently started running again after a long break. I'm doing walk-run intervalls with increasing amounts of running always for half an hour.
Not the C25k plan, I just started with "1 min run, 1 min walk" in the first week (yes, I was really out of shape..), increase it to "2 min run, 1 min walk" in the next, and currently I'm at "7 min run, 1 min walk". I think once I get to 10 minutes I'll start increasing in 2 minute chunks, but we'll see.

or should I just start running and walk when needed then start running again once I've caught my breathe?

That does not sound too different to the walk/run approach. But for me having a plan to stick to really helps. I tried it without a fixed plan a while back, but then I'm always tempted to walk more than really necessary. Now I sometimes get to the point where I feel like I need to walk, but the clock tells me I have to keep running for two more minutes - so I keep going on, and realise that it is actually possible :-)

GillianMcK

Check out this thread, she's an Ultra Runner and pretty much covers off most questions. http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running?hl=so+you+want+to+start+running

Are you running far enough?? I really struggle for the first 3miles (5k races my times are shocking), however after about 3.5miles I've warmed up and hit my stride and can make up time.

The other ones people always talk about are John Galloway and Hal Higdon, google them and check their websites for more advice.

And you can't have a running post without asking if you have the right shoes that have been fitted for you after your gait has been analysed (the proper shoes make all the difference, I used to run the dry trails in my road running shoes and noticed a huge difference when I bought trail running shoes)!!!

BerryH

C25K is a brilliant way to start. You may find the early weeks easy, but don't skip any, they really build up your base aerobic capacity. Many people find they need to repeat a week or two once the intervals get to 10 minutes or more.

Here's a link to my beginners' running tips:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

It sounds like the first one may solve all your problems with running in one fell swoop:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!

dsjohndrow

Just do intervals of walking and running slow. C25K is a good program. Most people run too fast and that is what makes it hard. I would also make sure you have good running shoes fitted at a running store. Make sure you are doing some basic leg strength such as squats and lunge, high knees and may as well throw in some planks and pushups.

What makes running fun is when you can get to a point where 3 miles seems effortless. It is different for everyone, but the endorphins kick in and you'll be an addict.

I started 3 years ago after a heart attack and ran the Boston Marathon last week.

JoRocka

Slow down- that's typically an issue- slow down and run slower than you think you should. download a metronome if you have to (they are free).

I would suggest also- if you truly don't like long distance running.... then don't do it.

I used to run extensively- but I do not care to dedicated the time required- I'd much prefer a 45 min sprint work out than a 45 min run. I am physically cable of doing 2-3 milers even toss in a 5 miler if I'm feeling saucy and have a nice clear day- but I really just do not enjoy it as a regular regemine.

Just because HE loves it- does not mean YOU have to love it.

I also am not of the mind set that just because we go running together- we have to RUN together. Go to the park where you can run at your own pace but still see each other and high five/warm up and stretch together and what not. - you do sprints- he can putter about doing longer runs and you can meet at the end and call it a day.

Rushgirl82

C25k all the way! I would've never guessed in a million years that'd I'd be able call myself a runner! I'm just over a week away from being a c25k graduate. And already interested in 10 k. What's that tell you?

Any runners or c25kers add me if you'd like.

Amanda

jecka93

Thanks everyone for your responses!

Grumbers

As mentioned above, I'd recommend hitting a pace you can maintain, however slow that seems. If one foot is always off the floor, you're running.

Like anything, you'll naturally want to sprint off at the start.

If you're in reasonable physical condition, your body will have a level at which is can keep going for probably an hour or two. You've just got to find that level.

It sounds silly, but you can probably run further/faster than you realise, but you need to start slow to find out!

Elsie_Brownraisin

Agree with people advising you to slow down. I did C5K on a treadmill and then wondered why I was exhausted and couldn't run as far when I got outside, when I borrowed my husband's Garmin I noticed I ran a great deal faster without the pace setting of the treadmill and I couldn't sustain it for long.

Eric_DeCastro

taking a nice and slow pace where you and him can carry a conversation for the entire 3.1miles should do it. then when you go for the second 3.1 miles you will get in your zone and just be in a happy place. at least that's how I do it. if I do the second 3.1 miles at the same pace I'm sure I can go for another 3.1miles. but I'm only going to extend my run by one mile for now.

shmulyeng

Definitely C25K.

HornedFrogPride

Take it nice and slow: alternate run:walk:run as needed, walk to catch your breath or when you get tired then run again. Jeff Galloway has a 5k training app for $3.99. Galloway helped me learn run:walk:run which works well for asthmatics like me. And don't doubt yourself for being a sprinter. One of my best friends was a decorated sprinter in high school and now he's a crazy elite ultramarathoner. It can be done. Jeff Galloway's books are wonderful too-check 'em out at the library or a running store. I use them a lot. Good luck! You can do it! :bigsmile:

Eric_DeCastro

if you are out of breath while running, you are running too fast. unless you are running from the cops then forget my last comment and haul *kitten*.

quiksylver296

if you are out of breath while running, you are running too fast. unless you are running from the cops then forget my last comment and haul *kitten*.

FYI, some of us cops run, too! LOL

Eric_DeCastro

if you are out of breath while running, you are running too fast. unless you are running from the cops then forget my last comment and haul *kitten*.

FYI, some of us cops run, too! LOL

I call running from the cops PRing my 5K. lol

Butrovich

If you are forced to walk to catch your breath, it could be you are running at a pace too quick for that distance. Simply run at a pace where you can still breathe and speak 4 or 5 words easily. Build up your distance gradually over time to build endurance. Once you have your distance mastered, you can work on speed.

I have heard a lot of great things about C25K, although I have never done it myself. I can say from my own experience that building distance is 80% mental and can seem intimidating at first.

Mike

alathIN

It sounds like you may be trying to run too fast.

Many of the top running coaches (google Bobby McGhee for one major advocate) advise that > 90% of your running should be done at a very easy aerobic pace - meaning you can carry on a non-breathless conversation.

If you're running harder, to the point that you get breathless when you're trying to talk, you are running too fast. Not only does this increase your likelihood of injury, it also is not very good for increasing your aerobic base.

You can try a program like C25K, or just set up a program of your own - like 4 minutes easy run, 1 minute walk, etc.
I would not advise trying to set time/distance goals at this point. Just set a goal for overall duration of the run and overall minutes run per week - and increase these only slowly, like 10% per week. Also take every third week where you reduce your overall volume by 30% for a "recovery week."

It's great that you're thinking about running with your SO - it can be a very nice quality couples activity.
If he has much more run fitness than you, to the point that you have a hard time running together, there are some things you can do to even it out.
One routine my wife and I like: we both run together at an easy pace (very easy for me) for 8 minutes.
Then she starts walking, while I do one minute of sprinting, bounding, or some other higher-intensity interval for 1 mintue.
Then I turn around and walk back towards her. We usually rejoin before the 10 minute mark, and start the next 10-minute cycle with 8 minutes of easy aerobic pace.

So she's doing: 8min easy aerobic, 2 min walk, repeat
I'm doing: 8min very easy aerobic, 1 min something hard, 1 min walk, repeat.

The other thing you can do is run around trails or neighborhoods where you can take a shortcut and he can take a "long cut."
But my wife and I have found that the 8:2 / 8:1:1 routine works very well for us.

JDubIsShrinking

I'm a very novice runner, so take this for what it's worth.
Slow down... don't kill yourself to run. You'll never actually like it if you don't. Programs like C25K are awesome, or you can run/walk your own intervals. Ain't no shame in taking a short walking break to lower your heart rate either. Keep trying. There are still some days where I freaking hate to run, but overall, I like it more than hate. Good luck!

skippygirlsmom

I also am not of the mind set that just because we go running together- we have to RUN together. Go to the park where you can run at your own pace but still see each other and high five/warm up and stretch together and what not. - you do sprints- he can putter about doing longer runs and you can meet at the end and call it a day.

I agree 100% here. I mostly run alone, but now that track is over my 13 year old runs with me and my boyfriend. We all run at different paces, I'm a 11 - 12 min miler for 3 miles, my daughter 8 mins and my boyfriend, I have no idea what he does. He runs fast, then walks then runs then walks. I can't do that. My daughter just likes to run with me most of the time so she can talk the entire time LOL The boyfriend just leaves us (he usually takes the dog). But we start togther and meet back at the finish.

BaldheadSlick

I love your reason behind getting better, but let me just add, that there's nothing wrong with being a great sprinter as well!

I'm the same way and spent many guilt-hours wanting to be more of a distance runner. After years of trying to do something I just hated, I learned that I was still in great cardiovascular shape, as running for miles and miles isn't the only metric for judging fitness. Not to mention the fact that I didn't care for the physiques of those who trained at that end of the spectrum.

Besides, if perhaps the greatest athlete ever, Bo Jackson could hate distance running and not do it, then it's okay for me to not like it.

But if you want to do it with your guy, go for it. But if you don't want distance running to take away from your love of sprinting, that's okay as well.

jecka93

Thanks everyone for your responses!
The reason as to why I wanna run with my boyfriend is to encourage each other and something for us to do together after work.
I believe I'm going to try the C25K app and hope it works!

Thanks everyone again!!!

prettykitty01

I used to run 63 miles per week during my insane phase a few years ago, and I feel like it's important that I bring out the "mind over matter" aspect of it. No matter what you'll be able to force yourself to put that foot in front of the other. There's a meditation technique where you focus on your entire being, look at your conscious self, and basically see that as floating just above your head. So you can look down and say, "I'm up here, that thing down there is moving forward, and while it is an extension of myself and it feels the desire to stop, I do not."

Sounds utterly nuts but that technique has gotten me through more long distance runs than anything. Having the right kind of music can also help if you're a music listener. Anything that can get you in a state of entrancement to where you don't think, you just do.

Also try some stabilization training for a month or so in addition to your running - it'll work wonders for any aches and pains you'll have due to existing muscle imbalances.

I enjoyed this response. Thanks. I try to remind myself of "mind over matter" when I struggle running, but I really like your specific tips.

SnuggleSmacks

Lots of people are finding success with the C25K apps...there's one from the makers of Zombies! Run! that I'm trying, and it definitely has me going at least 2 miles every other day, although it's half walking. The storyline keeps me motivated to continue. I understand that the full Zombies! Run! game is even better. It costs a few bucks, but well worth it from what I hear. Once I complete the Zombies 5k I'll be moving on to the full game.

SnuggleSmacks

Oooooo....also, if you go for the regular C25K apps...make sure you choose the one which works with MFP so it will link and automatically feed your info on time and calories burned. Apparently there's a few different apps out there now, but only one links up to MFP.