Question for people who run...

golope

I just started to run some on my treadmill. I was pretty out of shape but now that I've lost some weight - about 27 pounds total I'm able to do it. When I first started, I was jogging by the time I hit a speed of 3.5 on the treadmill. (I'm short 5'3" so I have short legs) Now I can walk at a 3.5 and run at 4 - 4.5.

I run almost every day for 30 minutes which is about 2 miles for me. Its pretty much my max right now I feel like I'm going to die around 20 - 25 minutes, but I push myself to 30 minutes. There is a charity run in my town at the end of March. Its 4 miles and I thought it would be a fun goal to see if I could do it. Any tips on how to turn my 2 miles into 4 miles without feeling like I'm going to die by the end of the run?

Di3012

I just started to run some on my treadmill. I was pretty out of shape but now that I've lost some weight - about 27 pounds total I'm able to do it. When I first started, I was jogging by the time I hit a speed of 3.5 on the treadmill. (I'm short 5'3" so I have short legs) Now I can walk at a 3.5 and run at 4 - 4.5.

I run almost every day for 30 minutes which is about 2 miles for me. Its pretty much my max right now I feel like I'm going to die around 20 - 25 minutes, but I push myself to 30 minutes. There is a charity run in my town at the end of March. Its 4 miles and I thought it would be a fun goal to see if I could do it. Any tips on how to turn my 2 miles into 4 miles without feeling like I'm going to die by the end of the run?

Up your session by just 100 metres everytime you run on it.

You have until the end of March, that is plenty of time. I am sure you will do fine, just take it easy.

zesss

Just push yourself an extra minute or two every day and you'll get there!

CoraGregoryCPA

Yes, I know!!! Slow down. I'm short too, 5'2"ish.. Slow down.. it's not a race. You want to run the whole 4 miles.. so slow down

I know when I run at 4.5.. it feels so hard and I don't run as long.. but when I decrease it to 3.8-4.2.. I enjoy it more and I can go 60 minutes easily.

It's not a race.. just a good run After a couple of races and when you are ready, then increase your speed. I've been running since July 11 and I still haven't gotten used to running at 4.5 easily.. but I think that will change once I can get back outside again.

Don't be afraid to slow down.. I'm not sure what everyone is in a hurry for IF it if uncomfortable.. don't burn yourself out and HAVE FUN!!

I should also add, that the speed will come on race day. It's something with the anxious feeling and a bunch of people running around you that will speed you up. Right now, on your own, you just gotta make the mileage, not the time. Good Luck!

golope

Yes, I know!!! Slow down. I'm short too, 5'2"ish.. Slow down.. it's not a race. You want to run the whole 4 miles.. so slow down

I know when I run at 4.5.. it feels so hard and I don't run as long.. but when I decrease it to 3.8-4.2.. I enjoy it more and I can go 60 minutes easily.

It's not a race.. just a good run After a couple of races and when you are ready, then increase your speed. I've been running since July 11 and I still haven't gotten used to running at 4.5 easily.. but I think that will change once I can get back outside again.

Don't be afraid to slow down.. I'm not sure what everyone is in a hurry for IF it if uncomfortable.. don't burn yourself out and HAVE FUN!!

I should also add, that the speed will come on race day. It's something with the anxious feeling and a bunch of people running around you that will speed you up. Right now, on your own, you just gotta make the mileage, not the time. Good Luck!

Thank you so much! I laugh at the calorie counter here - it says jogging starts at 5.0... I don't think my little legs could sprint that fast! lol

mtperry9

Yes, I know!!! Slow down. I'm short too, 5'2"ish.. Slow down.. it's not a race. You want to run the whole 4 miles.. so slow down

I know when I run at 4.5.. it feels so hard and I don't run as long.. but when I decrease it to 3.8-4.2.. I enjoy it more and I can go 60 minutes easily.

It's not a race.. just a good run After a couple of races and when you are ready, then increase your speed. I've been running since July 11 and I still haven't gotten used to running at 4.5 easily.. but I think that will change once I can get back outside again.

Don't be afraid to slow down.. I'm not sure what everyone is in a hurry for IF it if uncomfortable.. don't burn yourself out and HAVE FUN!!

I should also add, that the speed will come on race day. It's something with the anxious feeling and a bunch of people running around you that will speed you up. Right now, on your own, you just gotta make the mileage, not the time. Good Luck!

What she said. Just enjoy the run, add a little distance or time as you go (every day, other day, week, etc) ... whatever works for you.

I think it is a great goal for you to try, kudos. Plus once you register, you'll see your motivation to accomplish the goal increase.

Mom2rh

I would also suggest doing some runs outside. I run better outside than I do on the dreadmill. It is different so you will want to train outside as well...and don't be discouraged if you struggle with it at first. It will get better.

Good luck! It's awesome to have race goals.

daylynee

get in some outdoor runs and try interval training -- walk for 2 mins/jog 4-5 until u complete the distance. gradually work ur way up to walk 1 min/jog 4-5. it's the best way to train for road races!

pollyrana

Download a C25K program podcast (you can get them free on itunes, find one with music), if you are able to do that. It worked for me. Try to do some runs not on the treadmill (cause it's different). I even joined a couch to 5k group and love it and now am training for a half marathon. That really helps! It also sounds like what you are doing now is working too though so
Good luck.

kcgslp

You could try one of those couch to 5K plans but maybe start on week 7 or so since you are already comfortably running 20-25 min.

Also huge tip that I learned recently is put an incline on the treadmill while you run of .5 to 1.5 the added work will more closely mimic the road and decrease the momentum that the treadmill gives. This will better prepare you for the difference between road and treadmill running.

golope

I would also suggest doing some runs outside. I run better outside than I do on the dreadmill. It is different so you will want to train outside as well...and don't be discouraged if you struggle with it at first. It will get better.

Good luck! It's awesome to have race goals.

LOL "the dreadmill" I love it! There are definitely times I dread getting on that thing!

grendel322

Remember, your goal is to complete, not compete! Even slowing down to a light jog will get you to the finish line! I find I can go a lot longer if I keep my pace manageable. I joke that I "got passed by some guy out walking" (it's not quite that bad!), but that strategy makes a 3 mile run something I'm comfortable doing. And yes, gravity works different outdoors! Make sure to try that before the run. Good luck!

barwwd

You'll also find that running outside distracts you more from that feeling that you are going to die. And it is way more fun. Increase your distance each week (no more than 10% a week) and you'll do great! Good luck!!

missleah26

Others have posted some great advice, and I totally agree. My biggest hurdle was getting off the treadmill... once I started running outside, I enjoyed it SO much more. It's great early in the morning when the sun's coming up (so peaceful) or in the evening to wind down from work. I ran my first 3 races last fall, and the high you get when you cross the finish line is AMAZING. Makes you want to do another race right away-- total addiction.

Enjoy it! The goal is to finish, and there's honor in that. That's always my goal too

SassyCalyGirl

intervals. They are great for training yourself to breathe correctly, which in turn will help you with distance.

KaseyWolf

I like the couch to 5k idea and also the interval run/walk one. Both work great. I don't do road running just yet, need to get down a bit more so my knees don't cry "mercy!" if I run. I do aqua jogging instead. Good luck with your goal!!

Kasey

golope

Thanks everyone! I do look forward to running outside. In general I enjoy walking and running outside much more. I struggle with finding a place to run that feels safe. We live in a nice neighborhood, but I always have my mom's voice in my head listing off the ways someone could kidnap me, kill me, rape me or any combination of those. LOL

trilvr

get a gymboss and do the galloway method : )

ItsMeRebekah

My tip is to sign up and pay for it! I find/found if i paid for it, i dont want to waste money and i WILL train for it!
Good luck to you

Maryaly40

I just started to run some on my treadmill. I was pretty out of shape but now that I've lost some weight - about 27 pounds total I'm able to do it. When I first started, I was jogging by the time I hit a speed of 3.5 on the treadmill. (I'm short 5'3" so I have short legs) Now I can walk at a 3.5 and run at 4 - 4.5.

I run almost every day for 30 minutes which is about 2 miles for me. Its pretty much my max right now I feel like I'm going to die around 20 - 25 minutes, but I push myself to 30 minutes. There is a charity run in my town at the end of March. Its 4 miles and I thought it would be a fun goal to see if I could do it. Any tips on how to turn my 2 miles into 4 miles without feeling like I'm going to die by the end of the run?

I'm 5'0 and can run at 5.7...just keep at it and the speed will come. I can run this speed so far for 20 minutes, but I haven't pushed my self recently. Good luck!!!

gerirojas

do intervals after a couple of miles min run min walk and so on and just build on it - you will do it

AnnaMarie456

Try running outside and with music. I run an outdoor trail that is 3 miles long. I just make myself keep running until I make it back to my car. If you are not ready for that you can always set a particular location to run to without stopping, even in your neighborhood. I find that running outside is much more enjoyable than running on a treadmill. Fun music helps also!!

OR maybe you could set up a TV in front of the treadmill...just say you are going to run until your show is over. I've tried that also and it helps keep your mind off the run.

missbis

Can I ask you how much you weigh now that you've lost weight and running has gotten easier for you? I started to run, but I know that being overweight (190lbs at 5'7) makes it harder. Just wondering about how much I need to lose before running doesn't suck as much!

getsveltEagain

I agree with the posters that suggest slowing down and adding distance as you go. I also agree with C25K because it works for so many people (myself included). To run 4 miles at your speed, slow down; take some walk breaks when you reach your max and then run more; add more distance (of only running) to your workout. To explain that last one... run for 30 minutes and make it to 2 miles, walk for 2 or 3 minutes and then run .5/1 more miles. then work on shortening the walk break until you can run 3 miles straight

RunnerBlonde808

Everyone has great advice. I want to agree with getting outside. The treadmill run is totally different than outside and if you don't get outside and do some training you may not like race day. : )

As far increasing your speed, just add a few minutes each day. I am only 5'3" and I run at 6 to 6.5 mph for 60 minutes at a time some days. It just takes time to get there.

You can do it!

dodson169

Google the Galloway method for interval training. There are lots of training schedules out there for different distances. I am doing interval training for a half marathon and as long as I stick to the training schedule, my distance gets better each time with no substantial set backs so far.

Still_Fluffy

When I started running I did the Galloway method of run a minute walk a minute. When I started getting to the point where I could run a mile or more I hade to froce myself to slow down. Once I slowed down and got a confrotable speed I was able to add distance and over time I started building my speed into my distance. When you run, go at a speed that you can speak a complete sentence with out running out of breath. I found I run one or two notices too high on the dreadmill. Slow it down some and remeber: Slow is smooth, smooth is fast.

golope

Can I ask you how much you weigh now that you've lost weight and running has gotten easier for you? I started to run, but I know that being overweight (190lbs at 5'7) makes it harder. Just wondering about how much I need to lose before running doesn't suck as much!

I'm at 179 now. I've been doing this running, but I've also been doing the Insanity DVD program too. I'm on week 3 of that. You'll get there!

iuangina

The hamster wheel can get boring and make you feel like you have to run harder/faster than you want to. Go outside. Go to an indoor track. Run at a comfortable speed for 30 minutes. Then add a few minutes each time.